Headline : Here’s how you can lower the glycaemic index of sugar-spiking foods like bread, banana

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You probably employ multiple hacks to store your foods in a way that they stay fresh for longer but do you give as much importance to lowering their glycaemic index or GI? For the unversed, glycaemic index determines how foods affect our blood sugar levels (most carbohydrates, including grains, have a high glycaemic index). “Foods with a high GI are quickly digested and absorbed, causing rapid spikes in blood sugar, while those with a low GI are digested more slowly, resulting in a gradual rise in blood sugar,” said Dr Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals.

As such, when we came across a few hacks to lower the glycemic index of certain foods by Dr Karan Rajan, an NHS surgeon and a science and health creator, on social media, we decided to dig deeper.

According to Dr Rajan, if you take a slice of white bread and toast it, you end up lowering the GI of bread. This means it is broken down more slowly causing a more gradual rise in blood sugar levels. He further added that if you take a slice of bread, freeze it, and then defrost it and toast it again, you could lower its GI by almost double.

“All this happens because more retrograded starch is formed and retrograded starch is a type of resistant starch which is beneficial for your gut health because it acts more like fibre,” said Dr Rajan.

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