Today, diabetes has become one of the chronic diseases affecting people's health and life. The Diabetes Atlas published by the International Diabetes Federation in 2015 showed that one out of every eleven adults has diabetes, and there are 415 million people worldwide. Illness. Having diabetes, controlling blood sugar is the primary task, diet control is essential, which foods increase blood sugar fast, and which ones increase blood sugar slower?
There is an indicator to help measure. It is the food glycemic index (GI). The higher the GI value, the faster the blood sugar rises.
Hypoglycemic index foods: Long residence time in the gastrointestinal tract, slow release, and low peak postprandial blood glucose.
Medium Glycemic Index Foods: Postprandial blood glucose peaks are between the low glycemic index food and the high glycemic index food. 55% ≤ GI ≤ 70%.
High-glycemic index diet food: After entering the gastrointestinal tract, the digestion rate is fast, absorption is complete, and the postprandial blood glucose peaks high. GI>70%.
In general, a GI value >70 is a high GI food.
High Glycemic Index Food: GI value >70
Vegetables: Pumpkin Sweet Potatoes
Fruits: jujube, pineapple, longan, litchi
Snacks: Mashed potatoes French fries Puffed rice cakes Popcorn
Staple foods: fritters, pancakes, noodles (pure wheat flour), glutinous rice, soft, porridge
White Rice French Stick Bread
Milk and drinks: condensed milk honey
Sugars and sugar alcohols: White sugar, glucose, maltose
In the sugar index food: GI value 46-70
Vegetables: Corn Taro
Fruits: Banana Mango Kiwi (kiwi)
Meat: Chicken Duck (Goose) Meat Pork Mutton Beef
Milk and Beverages: Cola Orange Ice Cream
Staple Foods: Egg Noodles Udon Noodles Potato Chips Bread Cereals
Sugar and Sugar Alcohols: Lactose Chocolate Sucrose
Low Glycemic Index Food: GI value <46 (0-45)
Vegetables: Spinach Kelp Sprouts Cabbage Cabbage Cucumber Lettuce Mushrooms
Celery Rapeseed Eggplant Broccoli Cabbage Leek Cauliflower Green Pepper Enoki Mushroom
Pleurotus ostreatus, green onions, tomato
Beans: Soybean Frozen Tofu Curd Dried Mung Beans Fresh Tofu Lentils
Fruits: Cherry Grapefruit Strawberry Papaya Apple Peach Peach Orange
Meat and eggs: eggs, fish, shrimp, crab
Milk and beverages: yogurt milk skim milk tomato juice
Staple Foods: Buckwheat Black Rice Pasta
Sugars and Sugar Alcohols Xylitol: Fructose
The most critical factor affecting the Glycemic Index is the total sugar content and digestion rate of the food. The higher the sugar content, the higher the glycemic index and the faster the food digestion rate, the higher the glycemic index. The specific performance is as follows:
(1) The type and structure of carbohydrates. Monosaccharides have a higher glycemic index than polysaccharides, and monosaccharides include glucose, fructose, and the like, and polysaccharides include starch, glycogen, and cellulose.
(2) dietary fiber content. Dietary fiber is a special type of carbohydrate that is not broken down by the body, so eating it has no effect on blood sugar levels. The higher the dietary fiber content, the lower the glycemic index, such as whole grains, beans, vegetables, and fruits. All kinds of meat, eggs, dairy products, various oils, seafood, and alcoholic beverages contain no cellulose or are extremely low in content and should be eaten less.
(3) The physical state of the starch. The finer the grain size of the grains, the higher the glycemic index, which is why sugary friends are recommended to eat more coarse grains.
(4) Degree of gelatinization of starch. The more highly gelatinized foods are more easily digested and absorbed, the higher the glycemic index. For example, the longer the porridge is cooked, the higher the degree of gelatinization and the easier it will be for digestion and absorption, and the glycemic index will be higher.
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