Which foods of steamed buns, noodles, and rice raise blood sugar quickly? These 5 pictures teach you to eat with confidence
Have you seen such relatives/family/friends around you
They pay special attention to certain "ingredients" in food
Summer is here, and the sweet fruit is especially tempting
They will say:
"Watermelon can't be eaten! Sugar is going up fast."
When eating rice, they also did not dare to take more bites:
"White rice! Sugar is the fastest"
In fact, these concerns are justified.
Some foods are digested and absorbed quickly, and they get hungry soon after eating, such as small cakes, white porridge, and sweet drinks.
These foods are not only high in calories, but also poor in satiety, making people "hungry fast".
More importantly, after eating these foods, our blood sugar will ride a "roller coaster" - rapid rise and then rapid decline, blood sugar fluctuations called "fast".
For ordinary people, blood sugar fluctuates a lot, and it is easier to feel hungry, and then "eat more". At the same time, when the blood sugar concentration is high, the body will convert excess sugar into fat for storage, and accidentally gain weight. In the long term, it can also affect the ability to regulate blood sugar and increase the risk of chronic diseases.
For people with abnormal blood sugar (prediabetes or diabetes), rising blood sugar quickly is more dangerous – not only not conducive to blood sugar control, but also may increase the risk of diabetes complications in the long run.
Therefore, in the matter of choosing "what to eat", "stability" is very important.
The GI value stands for glycemic index, which is commonly used to measure the postprandial blood sugar response caused by food.
We often hear that "xxx food picks up sugar quickly", which refers to the high GI value of this food.
So how high is the GI value?
According to the latest China Food Composition List:
These foods have a relatively low glycemic capacity, lower blood sugar rise, relatively low peak blood sugar rise, and a relatively slow rate of decline.
Between 55~70 is medium GI food.
The GI>70 are high-GI foods, these foods have relatively high glycemic capacity, high blood sugar rise, relatively high blood sugar rise peak, and relatively fast decline.
Therefore, if we want to control postprandial blood sugar, we should try to eat less high-GI foods.
So, which foods are high GI and should be eaten as little as possible? Which foods have a low GI and help stabilize blood sugar levels?
Dian Ge today inventoried the GI values of five major categories of foods that he commonly eats, including staple foods, fruits, vegetables, snacks and drinks .
Without further ado, go straight to the leaderboard!
1. Staple food
Some people may ask, why is there no meat ranking? This is because livestock, poultry, fish and meat are slow glycemic foods, and people who want to control blood sugar and weight can choose high-quality protein in moderation, such as fish and shrimp, poultry and eggs.
Now, do you know which "stable" foods to choose?
However, it should be noted that in addition to the GI of the ingredients themselves, the processing method of food also has a great impact on GI!
The same food, different practices, GI values can be very different!
For example, potatoes have a GI value of 62, which is a "medium GI" food.
But if mashed potatoes are made, their GI value soars to 87, making it a "high GI" food.
In addition, in addition to the GI value, we also have to consider how much "sugar" we actually eat.
Some people find that many fruits belong to medium and low GI foods, plus poor appetite in summer, so they eat fruits as meals and drink juice as water.
But in fact, if you are not careful, you will eat too many carbohydrates (sugars), resulting in a high "blood sugar load" (GI value multiplied by the carbohydrate content of 100 grams of food), and will also have a big impact on our blood sugar levels.
On the contrary, although there are many foods with high GI in vegetables and fruits, such as watermelon and cantaloupe, because they are large and the sugar content per unit weight is not high, eating some in moderation has little effect on our blood sugar levels.
All in all, keep these points in mind to make a more "stable" choice of food:
(1) Match the thickness of the staple food, less polished rice and white noodles, and more potato grains
(2) The more colorful vegetables, the better, and fruits that rise slowly can also be eaten in moderation
(3) High-protein foods (livestock, poultry, fish, meat, eggs, soy products) rise glucose slowly, and mixed foods stabilize blood sugar
(4) Choose more beans and milk for drinks, and nut foods for snacks
(5) "lazy" when cooking, the finer the food processing, the faster the glycemia
I wish everyone a "stable" and healthy diet!
Reviewer: Ma Yueqing
Nutritionist, Department of Nutrition, Aerospace Center Hospital
1. Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention. Chinese Food Composition Table (6th Edition)[M]. Peking University Medical Press: Beijing, 2019: 323-326.
*Produced by Tencent Medical Codex Content Team