Sekainow.com Have high sugar or diabetes make you have to pay attention to every food that goes into the body. This is because the food you eat is very influential on blood sugar levels. High glycemic index foods may need to be avoided. Why ?
What is a glycemic index (IG) ?
The glycemic index is a value that describes how fast food sources of carbohydrates affect blood sugar. This value varies between meals. The smaller the value of the glycemic index of a food, the increase in blood sugar levels after eating the food will be slower and gradual.
Foods that have high glycemic index
The glycemic index is worth from a scale of 0 to 100. This is based on how quickly and how much food can increase blood sugar levels. Foods with a low glycemic index have a value of 55 or less. Foods with a glycemic index are rated 56-69. Meanwhile, foods with a high glycemic index have a value of 70 or more.
Examples of foods with high glycemic indexes are pure sugar, white bread, white rice, skinless potatoes, sweet cakes, watermelons, melons, and pineapples. Generally, foods that have high glycemic indexes contain high levels of sugar and low in fiber or even without fiber.
Why should diabetics avoid foods with high GI ?
Foods with high glycemic index (IG) certainly very quickly affect your blood sugar levels. Your blood sugar level may be increased immediately after eating foods with high GI. Therefore, it is recommended that diabetics avoid foods with high GI.
Foods with high glycemic index typically contain low fiber, making it very easy for the body to directly digest the food once it enters the body. This leads to an increase in blood sugar levels after you eat foods with high GI.
In contrast to low glycemic index foods that usually contain enough fiber to slow the absorption of food by the body. This encourages the rise in blood sugar levels gradually, not directly jumped sharply. Thus, foods with a low glycemic index are shown to help control blood sugar and weight.
Examples of foods with low glycemic index are vegetables, almost all fruits (like apples, pears, and oranges), wheat, whole wheat bread, brown rice, whole wheat pasta, and oatmeal.
Trick lowers the food glycemic index
Foods with high IG may be a nightmare for diabetics. But do not worry, you can still lower the glycemic index of a food. Reported from WebMD, there are some things you should consider.
First, the portion. Should not eat high GI foods in large quantities. A very small portion is actually enough for you. If most, it's a danger to your blood sugar.
Secondly, you can also combine high GI foods with low GI foods when you eat them. For example, consumption of white bread with lots of vegetables (do not even add sugar, meses, or sweetened condensed milk). Taking them along with low GI foods can decrease the effect of high GI foods on your blood sugar levels. Foods that contain fiber, fat, and acid can lower the glycemic index on a food.
Third, consider the method of cooking the food you use. The longer you cook the food, the higher the glycemic index the food can have. In addition, the smaller the surface area of a food, it can also make its glycemic index larger. For example, apple juice has a higher glycemic index than whole apples.
Therefore, you should eat whole fruit, not in the form of juice. This is because the body more easily absorbs juice than whole fruit. Fiber in whole fruit helps slow the absorption of food by the body.
Fourth, note also the fruit maturity level, the more mature the fruit, the higher the glycemic index it has.
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