Foods with a high GI are digested very quickly and cause a spike in blood sugar. Therefore, foods with a lower GI are better, as the carbs are broken down more slowly, allowing blood sugar levels to rise more gradually.
For that reason, experts share and explain tips to help reduce the GI index of some starchy foods to "very good" levels, according to the Indian Express.
The higher the GI of a food, the more it spikes blood sugar levels, says renowned Indian nutritionist Garima Goyal.
An easy way to do this is to always add lemon juice to your salad during your meal.
Clinical nutritionist Ushakiran Sisodia, researcher, diabetes specialist at Nanavati Max Super Specialty Hospital (India), said foods with a lower GI are digested and absorbed more slowly, causing a slower and less increase in blood sugar.
Squeezing a fresh lemon into starchy foods can go a long way in controlling insulin spikes, says health expert and head coach of Royal Challengers Bangalore (India).
Among the health benefits of lemons, a lesser-known one is insulin support. Expert Shanker took to Instagram and shared the secret that squeezing a lemon on starchy foods like rice, pasta and noodles can lower the glycemic index to "very good levels," according to the Indian Express.
A quick squeeze of fresh lemon into starchy foods can go a long way in controlling insulin spikes, he says.
Why?
Because lemon is acidic, it significantly lowers the glycemic index, explains Shanker.
The mechanism of action, explains Goyal, is by lowering the pH of food, so that when food enters the mouth, there is early inhibition of the alpha-amylase enzyme in saliva, slowing down the digestion of starch. (Lemons have a low pH - just 2 - and will have this effect.)
Sisodia says it’s theoretically possible that the acidic properties of lemon juice could slow down the digestion of carbohydrates, potentially reducing the overall glycemic response to a meal. However, the effect is likely small, and more research is needed to confirm this potential benefit, Sisodia notes.
Foods with a lower glycemic index are digested and absorbed more slowly, causing blood sugar levels to rise more slowly and less.
Another possibility is that lemon juice contains high amounts of vitamin C, which has been shown to help protect against the development of type 2 diabetes, Goyal added.
The vitamin C and soluble fiber content in lemons makes it a superfood for diabetics, explains Goyal.
How to add lemon water to your diet?
An easy way to do this is to always add lemon juice to your salad during your meal. It not only adds flavor but also boosts your metabolism by acting as a fat-burning agent and aiding in weight loss, says Goyal.
However, Ms. Goyal cautions: Do not overuse lemon consumption as it can cause digestive problems.
It is important to note that a balanced diet and overall eating habits play a much bigger role in controlling blood sugar levels, added Sisodia, according to the Indian Express.
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