How to choose food according to glycemic index

Food choices play an important role in controlling blood sugar well, in which carbohydrates are one of the food groups that easily increase blood sugar after eating.

Dr. Le Thi Huong Giang, Head of Nutrition Department, Hospital 19-8.

However, not all foods in this group increase blood sugar levels the same when eaten, but it also depends on the glycemic index of the food. So how to choose foods according to the glycemic index that are good for people with diabetes?

What is the glycemic index of foods?

The glycemic index (GI) of food is used to reflect the rate at which blood sugar levels increase after carbohydrates are taken into the body.

Therefore, the glycemic index of food is considered a criterion for choosing food for diabetics to control blood sugar.

Foods with a high glycemic index will increase blood sugar quickly after eating. Meanwhile, foods with a low glycemic index are digested, absorbed and metabolized more slowly. This helps maintain a stable source of energy, which is not only beneficial for diabetes, but also brings many health benefits such as physical endurance, weight control, reducing blood cholesterol, reducing insulin resistance, and preventing the risk of cardiovascular disease.

Foods rich in fiber have a low glycemic index, which is good for the health of people with diabetes.

How to choose food according to glycemic index in diabetics

The glycemic index of a food is not measured by how sweet or bland it is, but rather how much the carbohydrate in the food affects blood sugar levels after eating. Specifically, the GI of foods is divided into three categories: low, medium and high.

- Low GI (55 or lower): Includes vegetables; beans (red beans, soybeans, peas, lentils, butter beans), fresh fruits (oranges, apples, pears, peaches, kiwis), milk and foods made from milk, oats, 100% whole grain bread or rye bread...

- Medium GI (from 56 - 69): Sweet potatoes, taro, pineapple, brown rice, pumpkin... This food group will convert into sugar at a moderate rate.

- High GI (70 or more): Includes starchy foods such as honey, sugarcane juice, sticky rice, fried potatoes, baked potatoes, malt... This food group has the ability to metabolize and increase blood sugar very quickly, which is not good for the health of people with diabetes.

Diabetics can eat apples as a snack if they feel hungry.

Based on the glycemic index classification of common foods, diabetics can choose some suitable foods to effectively control blood sugar levels.

There are many factors that affect the glycemic index of foods:

- The longer it takes for a fruit or vegetable to ripen, the higher its GI.

- How to prepare: Juice has a higher GI than fresh fruit, mashed potatoes have a higher GI than whole baked potatoes, baked sweet potatoes have a higher GI than boiled sweet potatoes;

- Cooking time: Barely cooked pasta will have a lower GI than fully cooked pasta.

Diabetics should choose foods with low and medium GI, limit foods with high GI. When necessary, combine foods with low GI with foods with high GI. Do not use many types of foods with high GI or medium GI at the same time.

In fact, there is no general nutritional regulation for diabetics that is suitable for all patients. Therefore, to have a balanced and reasonable diet, patients should have a menu that is suitable for their medical condition, treatment goals, economic conditions and eating habits.

Dietary guidelines should emphasize blood sugar control, helping to maintain blood sugar within safe limits, reduce the risk of complications and control weight. Each meal for diabetics should be prepared simply, prioritizing seasonal foods, with adequate carbohydrates, protein and fat, vitamins and minerals, etc. to help control blood sugar levels in the most optimal way.

Dr. Le Thi Huong Giang

Source: https://giadinh.suckhoedoisong.vn/cach-lua-chon-thuc-pham-theo-chi-so-duong-huyet-172250227220521054.htm