Foods with a high GI are easy to cause high blood pressure and high blood sugar because they are digested and absorbed quickly after entering the intestines and glucose can enter the bloodstream quickly. And the food with low GI due to enter the intestine after staying a long time, release slowly, glucose into the blood after the peak is lower, cause postprandial glucose response is smaller, need insulin is also reduced accordingly, so avoid the dramatic fluctuation of blood glucose, can prevent both high blood glucose can also prevent hypoglycemia, and effective control of blood glucose.
In addition, foods with a low GI are very easy to produce a sense of satiety, while causing lower levels of insulin, which promotes the synthesis of glycogen, fat, and protein, so consuming foods with a low GI generally helps the body to burn fat, reduce fat storage, and achieve a slimming effect. The opposite is true for high GI foods.
Foods with a high GI include cakes, cookies, desserts, potatoes (watery, battered), refined foods, and ready-to-eat foods that are highly processed and contain high amounts of sugar; foods with a low GI include coarse grains, legumes, dairy, potatoes (raw or cold-processed), fruits with high amounts of fruit acids (apples, cherries, kiwi fruit, etc.), whole grains or high-fiber foods, mixed meals (dumplings, chowders, etc.), and fructose, among others. ), and fructose, etc.
The Glycemic Index (GI) is the percentage of blood sugar that rises after eating a food relative to the amount of glucose consumed.
The higher the GI, the faster the sugar is digested and absorbed. Foods with a GI of less than 55 are usually called low GI foods. Foods with a GI of 40 or less are generally safe for diabetics to eat. If you consume high GI food, it will raise your blood sugar in a short time, and insulin arouses your body's function to convert the calories you eat into fat. On the other hand, the digestion and absorption of low GI food will be relatively slower, so that the blood glucose level is maintained in a more stable state, so it can bring a feeling of satiety for a longer period of time. When there is no excess sugar left in the blood, people are less likely to gain weight. The GI value of soybeans is 20, and the GI value of soybeans is 30, which is a healthy and nutritious low GI ingredient.