The value of the glycemic index (GI) represents the extent to which the food can raise blood sugar.

numerical range:

1. Foods with glycemic index (GI) greater than 71 are high GI foods;

2. Foods with glycemic index (GI) less than 55 are low GI foods.

Generally speaking, high GI foods are not recommended for patients with high sugar, because high GI foods have fast digestion and absorption of sugar, and the peak value of glucose after entering the blood is high. < P > However, low GI food stays in the gastrointestinal tract for a long time, with low absorption rate and slow glucose release, and low GI food is beneficial to improve blood sugar and blood lipid metabolism. Prevent and reduce complications; Super satiety, stable blood sugar or weight loss without going hungry, suitable for patients with high sugar.

The foods with low GI include quinoa, coarse grains, beans, milk, and low-sugar fruits (apples, cherries, kiwis, etc.) with more fruit acids.

Among them, the GI value of quinoa fragrant rice is 34, which is far lower than that of rice 84, so it is a safe and healthy low GI food.

How can high-GI food and medium-GI food become low-GI food? Here are some ways to teach you:

1. Match at least 1 bowls of cooked vegetables with each meal

Most vegetables are low-GI foods. If you eat high-GI foods, you can eat them with low-GI foods. For example, when eating noodles, eating more vegetables can balance the GI value of this meal.

2. Eat with quinoa or whole grains instead of white rice

Quinoa has much lower GI value, higher dietary fiber content, higher protein, vitamins and minerals than white rice, and it is obviously safer to use it as a staple food.

3. Add vinegar or lemon juice to food

In daily cooking, remember to reduce the GI of food by adding vinegar and lemon juice.

4. Mix any ingredients with quinoa

After steaming quinoa with a very low GI value (34) in water (about 21 minutes), mix it with any vegetables, fruits and even meat, and you can eat it as much as you like, and the GI value after eating is not much higher!

this kind of food and beverage collocation can not only stabilize blood sugar, but also ensure that you can eat enough nutrition (quinoa is a nutritious food, containing complete protein and a full range of amino acids).

As far as dishes are concerned, as long as they are vegetables, fruits or meat, ham and bacon, they can be eaten together with quinoa scented rice. Stir-fried with quinoa can also better "neutralize" the fat and sugar in the ingredients.

Sugar lovers need to collect the glycemic index of the above 41 kinds of common foods. Remember that before eating food, you must first find out the glycemic index of the food before you can determine whether it is edible. You can also add quinoa scented rice to "reduce" the glycemic index after meals, which is "double insurance" for the diet.