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Diabetes is an extremely dangerous disease because it can cause unpredictable health complications such as heart attack, stroke, cognitive disorders, etc. To limit complications, it is necessary to control well only blood sugar by taking medicine and having a diet suitable for diabetics.
Let’s find out what the glycemic index is and foods with a low glycemic index that are good for the health of people with diabetes.
What is the glycemic index?
The glycemic index (GI) is an index that reflects how quickly or slowly blood sugar rises after consuming foods rich in carbohydrates. There are 3 levels of GI rating: high, medium and low . A high GI is 70 or more. The average GI is usually between 56-69. A low GI is usually less than or equal to 55.
Foods with a high GI often contain a type of glucose that absorbs quickly. After eating foods containing this type of sugar, blood glucose levels will spike very quickly but can also drop suddenly soon after.
Foods with a low GI will increase blood sugar slowly after eating and decrease slowly. The energy from there is also more stable and good for health and brain. The use of foods with a low GI is suitable for people with diabetes. This helps the body control blood sugar well, avoiding dangerous complications.
Low glycemic foods also help improve lipid metabolism, especially for patients with type 2 diabetes.
The American Diabetes Association (ADA) recommends a safe GI level for people with diabetes as follows:
- Before meals : 90 – 130 mg/dl (5.0-7.2 mmol/l).
- After meals 1-2 hours : < 180 mg/dl (10 mmol/l).
- Before going to bed : 110 – 150 mg/dl (6.0 – 8.3 mmol/l).
Foods with a low glycemic index
The best low glycemic index foods for diabetics. Diabetics should use foods with a balance of fiber and carbohydrates to help stabilize blood sugar after eating. The food group with a low GI (green vegetables, low-sugar fruits, high-fiber foods, etc.) is a food group that helps to absorb sugar into the blood more slowly.
Foods that help stabilize blood sugar you can refer to below:
Soy milk (GI = 43) : Soy milk contains amino acids that help maintain and strengthen the immune system, lower cholesterol and stabilize blood sugar.
Raw milk (GI = 40) : Fresh milk helps control the activity of enzymes that make up cholesterol and limit cholesterol generation.
Grapefruit (GI = 25) : This is the number 1 fruit in providing vitamin C, in grapefruit contains enzymes that help absorb sugar, thereby reducing the amount of stored fat that is converted from sugar.
Tomatoes (GI = 30) : Tomatoes not only support weight loss, help beautiful skin but also stabilize blood sugar levels of the body.
Apricot juice (GI = 57): Apricots have ingredients that help accelerate oxygen metabolism, slow down the aging process, and restore cells quickly.
Peach (GI = 50) : In peaches have a very large fiber content that is good for the digestive system, stomach and inhibits the absorption of fat, preventing overweight.
Fresh oranges (GI = 43): Oranges are rich in vitamin C, calcium, phosphorus, citric acid, fiber,… good for intestinal metabolism, reduce toxin accumulation and good for weight loss .
Kiwi (GI – 50) : 1 kiwi contains up to 4g of fiber and a lot of vitamins and minerals that are beneficial to the body, good for blood sugar control.
Bananas (GI – 55) : Bananas not only help burn fat, but also prevent the absorption of carbohydrates into the body, promote metabolism and metabolism, and help stabilize blood sugar effectively.
Oatmeal porridge (GI = 50) : The GI index of oatmeal is low. Besides, it also provides a large amount of protein, fiber that is beneficial in stabilizing blood sugar and helping the digestive system work better.
The menu for diabetics should include a variety of foods with a low GI to both provide energy for the body and control blood sugar. Diabetics add more fiber and less carbohydrates , the better. Canned foods, high in salt and sugar should be eliminated from the patient’s menu .
Above are the things to note and the glycemic index GI and foods with a low glycemic index that are good for diabetics. Hopefully, the above information will help people with diabetes understand their disease properly as well as change their diet accordingly, helping to reduce complications and have a better life.
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