11 Jul
Kya Farq Hai? Aur Khaane Ka Kya Asar?
Sweet cravings, sugar spikes, weight gain, fatigue these are things we’ve all heard of. But have you ever wondered why some foods spike your sugar while others don’t, even if they’re not that sweet? Enter Glycemic Index (GI) and Glycemic Load (GL)
Sab Carbohydrates Equal Nahi Hotay!
We often treat all carbs the same roti, chawal, cake, laddoo, biscuit… sab guilty pleasure lagtay hain. But the truth is, not all carbs are created equal.
Glycemic Index ranks carbs based on how quickly they raise your blood sugar after eating. It’s measured on a scale from 0 to 100. The faster the sugar enters your blood, the higher the insulin spike and the quicker you crash. To read more about Glycemic Index click here.
زندگی میٹھی ہو، لیکن شوگر مستحکم رہے
📊 Glycemic Load (GL): The Real Impact of the Whole Meal
Glycemic Load factors in both the GI and the actual amount of carbs in a typical portion. It answers the more important question: How much will this serving affect my blood sugar?
GL Formula:GL = (GI × grams of carbs per serving) ÷ 100
Let’s take an example:🍉 Watermelon
- GI = 72 (high!)
- But a serving only has ~11g carbs → GL ≈ 6 → LOW impact
That means: Watermelon is safe in normal portions!
No need to fear desi fruits if you watch how much you eat.
The Real Nutrition Comparison
🧠 How to Lower the GI/GL of Any Meal
✅ Add fiber: Salads, lentils, seeds, vegetables
✅ Include protein: Eggs, fish, tofu, yogurt, paneer
✅ Add healthy fats: Ghee in moderation, nuts, olive oil
✅ Avoid eating carbs alone: Don’t snack on biscuits or fruit solo, always pair it.
You don’t need to quit carbs or fear fruit. You just need to know your combinations, watch your portions, and eat mindfully.
Aloo Dahi Chaat
Ingredients
3 medium boiled potatoes (450g), cubed
1.5 cups boiled kala chana
1.5 cups plain Greek yogurt
½ cup each: chopped onion, cucumber, pomegranate
¼ cup chopped coriander
2 tbsp each: green chutney, tamarind chutney
1 tsp each: cumin powder, chaat masala, ½ tsp black salt (optional)
1 tbsp lemon juice
Olive oil spray
Instructions
Air-fry potatoes at 200°C for 12–15 mins with oil spray and a pinch of salt + cumin.
Whisk yogurt with lemon juice, cumin, and black salt.
Layer potatoes, kala chana, veggies, yogurt, chutneys, and coriander.
Serve immediately or chill briefly
Nutritional Information
Calories: Approximately 280 calories per serving.
Servings: This recipe makes 4 servings.
Cherish the richness of our desi heritage while embracing the best of nutrition science!
You don’t have to cook fresh every day to be healthy. A balanced lifestyle includes flexibility and practicality. Frozen and canned foods are not a compromise they’re a smart addition to your nutrition toolkit.
So next time someone side-eyes your tinned corn or frozen strawberries, remember this:
