Food glycemic index (GI) is used to guide diabetes, obesity and other important parameters in patients with food choices. Studies have shown that low-glycemic index foods can improve insulin sensitivity, improve glucose metabolism in patients with diabetes, therefore, help stabilize blood sugar and improve the condition. Are briefly described below some specific food choices.
Select coarse grains instead of refined grains. Often replaced by fine brown rice; with whole-wheat flour and its products instead of refined white flour and its products; with buckwheat (Buckwheat) surface instead of wheat noodles; use cooked rice instead of rice porridge.
Consumption of fruits, do not drink fruit juice. Some foods, raw food when the role of the weak l glucose, such as green bananas, raw sweet potato role of the l glucose compared with yellow (ripe) banana, cooked sweet potato is much lower.
Preferences sweet friend, you can use sweeteners such as cyclamate, stevioside, aspartame, etc. instead of brown sugar, sugar, honey, maltose, etc.; of course, low-calorie xylitol can also be used instead.
Some foods glycemic index may be high, but not because of its nutrient density, a small selection of the overall impact of food on blood glucose is not large, these foods are watermelon, pumpkin, carrots and so on.
In addition, high glycemic index foods with low glycemic index food mixed with food, such as refined rice and Beans Beans cooking rice, etc., but also the use of more diabetic diet food choices (with) technique.
Common food glycemic index classification:
Low-glycemic index foods (GI <55):
Cereals: barley, rye, buckwheat, corn, ballast, etc.;
Dried beans and products: mung beans, broad beans, and other Beans;
Dairy and related products: All dairy products;
Potatoes: particularly raw potato or cold-treated potato products;
Fruit: If mixed with acid-rich fruits: apples, peaches, dried apricots, plums, cherries, kiwi, oranges, grapefruit, etc.;
Instant food: high-fiber bread, biscuits, instant noodles, etc.;
Mixed Meal: Design a more comprehensive diabetes, weight reduction diets.
In the glycemic index foods (GI 55 ~ 70):
Grain: Coarse flour, large flour, sweet corn, cornmeal, buckwheat noodles, buckwheat flour, two surface Wotou, etc.;
Potatoes: baked potatoes, sweet potatoes, yams, etc.;
Vegetables: Root vegetables, fruit and vegetables, etc.;
Fruit: tropical fruits and fruit products;
Instant food: whole wheat bread, deep-fried potato chips, etc.;
Mixed diet: normal diet.
High-glycemic index foods (GI> 70):
Cereals: a variety of exquisite food and cereal products;
Potatoes: Pasting a good potato, such as mashed potatoes, boiled sweet potato, etc.;
Vegetables: roots, fruits and vegetables Plastic Packaging Materials such as pumpkin, carrot, etc.;
Fruits: such as watermelon;
Instant food: fine white powder bread, biscuits and honey, maltose, etc..