Sugar lovers: Did you know? Controlling your diet is not only about the calories provided by the food, but also about the glycemic index of each food. Some of you may have noticed that sometimes your blood glucose rises very quickly after a meal when you don’t eat much, and this is related to the glycemic index of each food.
The glycemic index reflects the speed and ability of a food to raise blood sugar compared to glucose. It is an indicator of the degree of blood glucose rise caused by food, and is the response status of the body’s blood glucose production after eating. Different foods have different glycemic indexes.
The glycemic index of glucose is usually set at 100.
Glycemic index >70 is high glycemic index food, they enter the gastrointestinal fast digestion, high absorption rate, rapid conversion into glucose, blood sugar quickly rise.
The glycemic index <55 is low glycemic index foods, which stay in the gastrointestinal tract for a long time, have a low absorption rate, are converted into glucose at a slow rate, and have a slow rise in blood glucose, so that the body has enough time to mobilize the release and synthesis of insulin to keep blood glucose from spiking.
The glycemic index of some foods are listed below for your reference.
Low glycemic foods
Grains: quinoa, whole wheat (whole grain) noodles, soba noodles, vermicelli, black rice, black rice porridge, corn, macaroni, lotus root powder
Vegetables: konjac, cabbage, cucumber, celery, eggplant, green pepper, kelp, egg, enoki mushroom, shiitake mushroom, spinach, tomato, bean sprout, asparagus, cauliflower, onion, lettuce.
Beans and soy products: soybeans, eyebrow beans, chickpeas, tofu, bean curd, green beans, lentils, string beans.
Fruits: prunes, apples, pears, oranges, peaches, raisins, grapefruit, sorbets, carrots, grapefruit, strawberries, cherries, kumquats, grapes.
Beverages: milk, low-fat milk, skim milk, low-fat cheese, black tea, yogurt, unsweetened soy milk.
Sugar and sugar alcohols: fructose, lactose, xylitol, esomat, maltitol, sorbitol
Medium glycemic foods
Grains: red rice, brown rice, sago, wheat flour noodles, wheat bread (wheat flour brown sugar), cereal, oatmeal
Vegetables: sweet potato, taro, potato chips, lotus root, burdock
Meat: fish, chicken, duck, pork, lamb, beef, shrimp, crab
Beans and soy products: h beans, winter flour, cream, condensed milk, fresh milk extract.
Fruits: papaya, raisins, pineapple, bananas, mangoes, cantaloupe, kiwi, willow.
Sugar and sugar alcohols: cane sugar, honey, wine, beer, cola, coffee.
High glycemic foods
Grains and cereals: white rice, steamed buns, doughnuts, glutinous rice, white bread, ramen, fried rice, popcorn.
Meat: gongbao, fatty sausage, egg dumplings.
Vegetables: mashed potato, pumpkin, h potato.
Fruits: watermelon, lychee, longan, pineapple, dates.
Sugar and sugar alcohols: glucose, granulated sugar, maltose, soda, orange juice, honey.