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Last updated on February 22nd, 2024
This blog categorises detailed EGL charts according to different Indian foods. We have skillfully arranged the different EGI values of foods adjacent to them. The green values are healthy for diabetes patients. The foods marked yellow should be consumed in limited amounts by diabetes patients. Diabetes patients should avoid the foods marked red.
What is the EGL value of a food?
The estimated glucose load (EGL) of a food tells you how much that food is likely to raise your blood sugar levels. Estimated glucose load also goes by the name of estimated glycemic load. It considers two factors:
- Glycemic Index (GI): This measures how quickly and how much a food containing carbohydrates raises your blood sugar compared to pure glucose.
- Glycemic Load (GL): This measures how much is the carb content of the food you are consuming. This is calculated by dividing the product of glycemic index and amount of carbs by 100.
- Carb content refers to the amount of carbs in a typical serving/portion of that food.
Now, here are the detailed category-wise EGL charts of different foods:
Read More: How to Reverse Diabetes Permanently?
EGL Chart of Vegetables
Let’s start with the EGL chart of vegetables. In this chart, we have categorised veggies into two categories. Firstly, we have included vegetables in the green range. In this range, there are veggies that diabetic patients can consume. Then, there are particular vegetables which come in the red zone. These include some starchy veggies as well. The red zone signifies veggies you should avoid.
Talking of vegetables, all the non-starchy and green veggies have low EGL values and are good for diabetes patients. Starchy veggies like potatoes, bananas, etc., have EGL values and should be avoided by diabetics. Some veggies like jackfruit, yam, water chestnut, sweetcorn, etc., too, have high EGL values, so they have been marked red.
Read More: List of Low Glycemic Index Foods
EGL Chart of Fruits
Majority of the berries, citrus fruits, and low glycemic fruits like apple, pear, apricot, muskmelon, avocado, etc., have low EGL values and come in the green category. Some fruits of medium and high glycemic index, like watermelon, custard apple, ripe mango, pomegranate, kiwi, etc., have medium EGL values and are in the yellow range. Fruits like ripe bananas, ripe jack fruit, bel, chiku, etc., have high EGL and thus should be avoided by diabetic patients.
Read More: List of Sugar Free Fruits
EGL Chart of Cereal
When talking of cereals only soybean comes in the green category. In the medium EGL range, there are cereals like oats, quinoa and barley. All the popular cereals used in Indian households, like wheat, rice, bajra, macca, ragi, brown rice, sorghum, etc., come in the red EGL zone. But this doesn’t mean you cut their usage altogether. The thing you should do is portion control.
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EGL Chart of Pulses
In the pulses category all the major pulses come in the medium EGL zone. This implies pulses in measured amounts are good for diabetes patients. Only moong and chana sprouts have high EGL values.
EGL Chart of Dairy Products
Most of the milk or dairy products have low EGL score and therefore are safe for diabetic patients. Only concentrated milk products like khoya, and milk powders have high EGL and should be avoided.
Read More: Are Peas Good for Diabetes?
EGL Chart of Oils and Butter
All the oils and butter have zero EGL score. However, this doesn’t mean you can use unregulated oils and butter. These have healthy fats and should only be consumed in limited amounts.
EGL Chart of Dry Fruits
Seeds like chia, flax, mustard, sesame, watermelon, muskmelon are in the green EGL range. In the medium EGL range (yellow), there are safflower seeds. Dry fruits such as almonds, dry coconut, peanuts, etc., are safe for diabetes patients. Moreover, cashews, apricots, areca nuts, pistachios, etc., come in the medium EGL range. In the avoid category there are dry fruits like chuara, makhana, munnaka and kishmish.
Read More: Postprandial Blood Sugar(PPBS) Levels
EGL Chart of Non-Veg Foods
All the above non-vegetarian products mentioned above are in the green EGL range. Therefore they are good for diabetes patients.
EGL Chart of Non-Alcoholic Drinks
Concluding the non-alcoholic drinks category only sugar-free drinks, coconut water, and apple cider vinegar are safe for diabetes patients to consume. Rest all the soft drinks, sugar-laden syrups, etc., should be completely avoided by diabetes patients.
Read More: 10 Best Glucometers in India
EGL Chart of Spices
All the Indian spices have low EGL score and can be consumed by diabetes patients. Only tamarind pulp has a high EGL score and should be avoided by diabetes patients.
EGL Chart of Sweets
As you may see all the sweets have high EGL scores and for obvious reasons. Diabetes patients should stay away from these foods.
Read More: Best Fruit Juices for Diabetic Patients
EGL Chart of Breads
Breads of all kinds are not good for diabetics. All kinds of bread have high EGL scores.
EGL Chart of Biscuits
Similar to bread all types of biscuits come in the red EGL range and should be avoided by diabetics.
EGL Chart of Sugars
Sugars for obvious reasons will come in medium and high EGl range. However, there are a few sugar types that can be consumed by diabetics. These include all types of sweeteners, sucralose, mannitol, tagatose, curcumin, tagatose, etc have low EGL.
Read More: Is Sabudana Good for Diabetes?
Conclusion
Going through all the above categories it must be clear which are foods you should go for. For your convenience, we have divided foods into broader categories. You can surprised by seeing the chart as many foods marketed as safe for diabetes aren’t actually. Foods like digestive biscuits, muesli, oats, atta noodles, brown bread, brown rice, etc have high EGL values and are not good for diabetes patients. Therefore make informed choices in your diet and control diabetes with ease. Facing problems regarding food choices and portions? We at Breathe Well-being can help you out. We have a team of experienced health experts and doctors who have naturally helped thousands control and reverse diabetes. Connect with us and experience our expertise. Choose Breathe! Choose Well-being!
Read More: How To Lower Hemoglobin A1c Levels?
Last Updated on by Dr. Damanjit Duggal
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