Criteria for judging gi
* High GI food: GI > 70, poor satiety and fast hunger.
* * Medium GI food is full when it is 55≤GI≤70.
* * Low GI food: GI < 55, full for a long time, not easy to get hungry.
List of common components of hyperglycemia index:
Serial number food name GI
1 maltose 105.0
2 glucose 100.0
3 sugar 83.8
4 cups of iced lemon tea 74.0.
5 honey 73.0
6 sucrose 65.0
7 ice cream 6 1.0
8 cola
9 chocolate 49
10 steamed rice rolls 89.0
1 1 white rice porridge 102.0
12 rice (dry rice state) 83.2
13 steamed bread (strong starch) 88.5438+0
14 noodles (wheat flour) 8 1.6
15 coix seed (meal replacement powder, baked, paste) 128.2.
16 Melon 65.0
17 beet 64.0
18 jujube 103.0
19 pineapple 66.0
20 Watermelon 72.0
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List of glycemic index of common hypoglycemic components:
Serial number food name GI
1 black bean 42.0
2 chickpea 33.0
3 quinoa scented rice 34
4 mung bean 27.2
5 red beans 23.4
6 peanuts 14.0
7 Kiwifruit 52.0
8 banana 52.0
9 grapes 43.0
Apple 36.0
1 1 Taozi 28.0
Grapefruit 25.0
Cherry color 22.0
14 milk 27.6
15 low-fat milk powder 1 1.9
16 yogurt (original flavor) 36.0
17 soybean milk 19.0
18 cucumber < 15.0
19 tomato < 15.0
20 Lettuce < 15.0
The GI value of the same food will also be different.
The GI value of food is not static, it will change due to various factors, such as cooking methods, starch structure, dietary composition and so on. Here are some tips for quickly judging the GI value of food.
sugar content
Foods with high sugar content usually add syrup or granulated sugar, which has high GI and calories and low nutritional value.
fiber content
? Generally, the GI value of foods rich in dietary fiber is relatively low, such as brown rice, beans and whole wheat foods.
job operation
The GI value of the same food will also change if different processing methods are used. Generally speaking, the finer the food, the higher the GI value. For example, if fruit is squeezed into juice, GI will increase. For meat, the GI value of lean meat is higher than that of fried meat with low oil and salt.
Starch structure
? The lower the gelatinization degree of starch, the lower the digestibility. The GI value of refined rice flour such as porridge and soup will be higher than that of ordinary rice, so diabetics should avoid eating a lot.
acidity
? Acidic substances in food reduce the emptying ability of the stomach, thus reducing the digestibility.
fat
Fat reduces the emptying capacity of the stomach, thus reducing the digestion of starch. So a certain amount of fat intake is also necessary.
How to change the GI of food?
Blood sugar index
The value of glycemic index represents the extent of blood sugar increase caused by food.
General gi >；; 75% foods are high GI foods, and foods with GI≤55 are low GI foods.
High GI food:
Generally, the higher the GI, the faster the digestion and absorption of sugar, and the higher the peak value of glucose after entering the blood.
1, at least 1 bowl of cooked vegetables for each meal.
Most vegetables are low GI foods. If you eat high GI food, you can eat it with low GI food. For example, when eating noodles, eating more vegetables can balance the GI value of this meal.
2. Eat quinoa or whole grains instead of white rice.
Quinoa has much lower GI value than white rice, higher dietary fiber content and higher protein, vitamins and minerals, so it is obviously safer 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.
Quinoa mixed with lemon, vegetable and fruit.
4, any ingredients+buckwheat collocation
After steaming quinoa (34) with low GI value in water (about 20 minutes), mix it with any vegetables, fruits and even meat, eat as much as you want, and the GI value will not be much higher after eating!
The lower the food "index", the better.
Will lead to food simplification, which is not good for human health.
? Don't touch high GI food.
We should not only look at "quality" but also "quantity".
When measuring GI value, the content of 50g carbohydrate in a certain food should be uniformly selected and eaten properly.
In the daily diet,
How to improve the GI of food?
1
Clever combination of high and low GI, reasonable collocation and stable blood sugar.
When eating staple food, the overall GI value of white rice mixed with potatoes, beans or whole grains will not be so high.
2
Eat mushy food with large particles and little mud.
The size of food particles, whether it is thin or thick, will affect the GI value. For example, the GI of porridge made of the same weight of rice is higher than that of white rice; The GI of mashed potatoes is higher than that of potatoes; The GI of freshly squeezed juice is higher than that of fresh fruit.
three
Put more vinegar when cooking.
Organic acids can reduce the emptying rate of gastrointestinal tract and the degradation of food, thus affecting the GI value of food. Adding more vinegar when cooking will help reduce the GI value of food, and you can also choose sour fruit for daily consumption.
four
The staple food is meat and vegetables.
GI values of meat and vegetables are relatively low. Eating staple food together with meat and vegetables can reduce the GI value of the diet. For example, the GI of steamed bread is 88, and the GI value of steamed bread+sauce beef is 49.
Generally speaking, when choosing food, the first thing to look at is the GI value of the food; The second is to control the total food intake.
When cooking at home, try not to do fine processing on food to avoid raising GI.