1, “coarse” food do not fine from the concept of food glycemic index, control the fine degree of grain milling is very critical. Take bread as an example, white bread food glycemic index of 70, but mixed with 75% to 80% of the barley grain bread is 34, so, advocate the use of coarse flour or bread made with crushed grains instead of fine white bread. 2, simple is good in the kitchen to “lazy” point, vegetables can not cut, not cut, beans can eat the whole grain do not grind. Vegetables are also the same, general potatoes, vegetables, etc. do not cut too small or pureed. Rather chew a few more, more intestinal movement, beneficial to blood sugar control. 3, eat more dietary fiber There are many kinds of soluble dietary fiber, daily can be bought directly from the konjac. In addition, more natural dietary fiber-rich vegetables, such as celery, bamboo shoots, etc.. Wood ear, mushrooms are also a better source. 4.Increase the protein in staple foods such as general wheat pasta with a glycemic index of 81.6, fortified spaghetti with protein with a glycemic index of 37, and wheat linguine with eggs with a glycemic index of 55. Typical spaghetti is made of durum wheat granules with high protein content, with a glycemic index of only 46. Dumplings are commonly used in the north, with high protein and fiber, and are also low glycemic index foods. Food glycemic index food. 5, rapid cooking, less water The softness, hardness, raw cooking, thickness and particle size of food have an impact on the food glycemic index. Therefore, unless there is a special need for nutritional treatment, cereals must be cooked at high temperature for a long time. Therefore, the longer the processing time, the higher the temperature, the more water, the better the burnt, and the higher the food glycemic index. 6, eat some vinegar Food fermented to produce acid, can make the whole meal of food glycemic index lower. Adding vinegar or lemon juice to the side dishes is a simple and easy way. 7, high and low with high and medium food glycemic index food and low food glycemic index food together, can make a medium food glycemic index meal. And high and high together can of course only be high.