Recently, a friend asked me how to choose low GI food and avoid high GI food, so I will share with you today that the main sign of diabetic metabolic disorder is hyperglycemia, which will cause systemic metabolic disorder. Low GI food can effectively control postprandial blood sugar, which is beneficial to the stability of blood sugar. Today, let's take a look at the glycemic index of common foods and the latest glycemic index table of common foods. ?

Food glycemic index (GI): refers to the ratio of the area under the blood glucose response curve of 50 grams of carbohydrate to the blood glucose response of the same amount of carbohydrate standard reference (glucose or white bread), which reflects the speed and ability of food to raise blood glucose relative to glucose.

Generally speaking, carbohydrates are divided into three grades: GI-70 is a high GI food.

GI 55-70 belongs to medium GI food.

GI-55 is a low GI food.

So what are the foods with low glycemic index? The lower the glycemic index and GI value of food, the smaller the influence on blood sugar and insulin, and the stronger the satiety. In order to maintain a good figure and health, the daily diet should be based on low GI food.

Low GI cereals: coix seed, corn, oats, quinoa, whole wheat bread, brown rice and black rice.

Low GI beans: chickpeas, lentils, mung beans, soybeans (soybeans), peas, edamame, black beans, mung beans and red beans.

Low GI dairy products: skim milk, sugar-free yogurt.

Vegetables with low GI: lettuce, spinach, radish, onion, asparagus, celery, cabbage, broccoli, cauliflower, tomato, sweet pepper, mushroom, kelp, arugula, yam and taro.

Fruits with low GI: oranges, oranges, grapefruit, lemons, apples, pears, plums, apricots, cherries, blueberries, blackberries, strawberries, dates, grapefruit, mangoes and avocados.

Low GI nuts: peanuts, almonds, walnuts, pistachios, hazelnuts, etc.

There are also meat foods, such as fish and shrimp, chicken breast, beef and other foods.