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Veggies’ Glycemic Index

This article delves on health tips for elderlies particularly public service retirees who remained mentally active in extending their management expertise to help their ageing associates with financially-challenged status in life. NUTRITION is their primordial concern in maintaining a healthy lifestyle cum stable mental health and strong body to ward off prevalence of common illnesses and emerging diseases caused by climate change.

Technical knowledge on the effect of Glycemic Index (GI) of vegetable foods will be initially discussed according to their GI levels categorized as LOW, MEDIUM and HIGH. With the current spiraling cost of veggies, not all senior citizens can afford, but there’s always a system of balancing their budgets in terms of menu planning as the need warrants.

GI is a scale ranging from 0 to 100 that ranks Carbohydrate-containing foods based on the impact on blood sugar levels. Foods with high GI are quickly digested and cause a rapid rise in blood sugar, while those with a low GI are digested more slowly, resulting in a gradual and moderate increase in blood sugar. The GI is commonly used in managing blood sugar levels for individuals with diabetes as low GI foods can help control glucose and provide sustained energy. However, it’s important to consider other factors such as nutrient content, fiber and other dietary balance when making food choices.

The following vegetables are sources of Low GI: asparagus, broccoli, cauliflower, celery, chinese cabbage, Cucumber (raw), eggplant, garlic, ginger, green beans, kidney beans, leek, lettuce, lima beans, mung beans, mushrooms, onions, peppers, spinach, squash and tomatoes. Most of these veggies can be grown portably as discussed in previous issues of SHARE to save a bigger portion of your budget. To retain their nutrient values never overcook and prepare only what your appetite can be satisfied.

Other veggies not listed are either in Medium or High levels of GI

FRUITS shall be presented on the 3rd quarter issue of SHARE.