Diabetes is a chronic disease. If you suffer from diabetes, it will bring a lot of troubles to your life, diet and health. For example, in terms of diet, people with diabetes should pay great attention to it. Blood sugar will change with eating, and the ability and level of raising sugar of each food are different. Therefore, everyone should know the glycemic index of some common foods.

the value of glycemic index (GI) represents the magnitude of the increase in blood sugar caused by this food.

numerical range:

1. Foods with glycemic index (GI) greater than 7 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 diabetics, because high GI foods have fast digestion and absorption of sugar and high peak value of glucose after entering the blood. < P > However, the low GI food stays in the gastrointestinal tract for a long time, the absorption rate is low, the glucose release is slow, the peak value of glucose after entering the blood is low, and the low GI food is beneficial to improve blood sugar and blood lipid metabolism. Prevention and reduction of complications, hypertension and obesity; Reduce the dosage of drugs or insulin; Super satiety, stable blood sugar or weight loss without starving, suitable for diabetic patients.

Therefore, when choosing foods, we must choose foods with low glycemic index and little influence on blood sugar.

1. Diet thickness collocation

In diet, we need to pay attention to the collocation of coarse grains and flour and rice, such as rice, steamed bread and noodles, etc. The GI value is relatively high, but the GI value of coarse grains such as oats, brown rice, millet and mung beans is generally low, and the coarse grains are nutritious and rich in dietary fiber, minerals and vitamins, which is of great benefit to diabetic patients.

Therefore, pay attention to the combination of coarse grain and rice in the diet, such as mixing coarse grains and rice, accounting for 5% each; Or when eating noodles, eat more vegetables and balance the GI value of this meal.

2. Scientific collocation of main and auxiliary diets

The staple foods that are often eaten, such as rice, can be matched with a large number of vegetables, appropriate amount of fish and tofu, etc. Chewing slowly is beneficial to slow down the absorption of rice in the human body, and the blood sugar rises slowly after meals.

Or choose quinoa as the staple food. The GI value of quinoa is much lower than that of white rice, and the dietary fiber content is higher. protein, vitamins and minerals are also higher than that of white rice. Steam quinoa for about 2 minutes, and then mix it with any vegetables, fruits (such as lemon slices) and even meat to eat, which can not only stabilize blood sugar, but also ensure nutrition.

Pay more attention to exercise after meals, which can reduce the peak blood sugar after meals. Don't sit or lie down for a long time after meals, which may lead to indigestion and other problems. Therefore, more exercise at ordinary times is conducive to improving the body's blood sugar processing ability.

To sum up, we need to know the glycemic index of some common foods. In terms of diet, remember to find out the GI value of the food first, so that we can eat it or not.

In addition, it is most important to eat a diet that suits you, so as to avoid eating food that is harmful to your health by mistake, which makes it more difficult to recover. Usually, we should develop good living habits, so as to control blood sugar scientifically.

# Healthy 221# # Breeze Plan # # Healthy Diet # # Diabetes #