* Low GI food: GI value is less than 55, such as oats, whole wheat bread, fruits and vegetables.
* Medium GI food: GI value is between 55 and 70, such as brown rice, graham crackers, bananas, grapes, etc.
* High GI food: GI value is higher than 70, such as white bread, candy, potato chips, rice, etc.
Generally speaking, the GI of refined grains and potatoes is high, the GI of beans and unprocessed grains is medium, and the GI of starchy fruits and vegetables is low.
When choosing an anti-glycation diet, it is suggested to choose low GI foods, because they stay in the gastrointestinal tract for a long time and release slowly, resulting in a low postprandial blood sugar peak. At the same time, we should be careful not to restrict the intake of staple food excessively, so as not to cause insufficient calories.