GI is an index to measure the effect of carbohydrates in food on blood sugar. The lower the GI value, the slower the rising trend of blood sugar and the slower the diffusion speed of glucose in human body. Exquisite foods such as refined rice, white steamed bread made of flour, white rice, rice porridge, cakes, biscuits, desserts, etc. are all high GI foods, which are easy to cause blood sugar to rise when eaten alone; Eating miscellaneous grains, vegetables and foods containing high-quality protein for breakfast can not only improve the absorption rate of nutrients in food, but also delay the absorption of glucose and reduce the rise of blood sugar, so it is called low GI breakfast.
How to choose low GI breakfast?
First of all, breakfast should have these categories: staple food, vegetables, and food containing high-quality protein.
The staple food should be thicker, coarse grains, such as oats, corn, millet, brown rice, buckwheat noodles, sorghum and so on. It can not only delay the rise of blood sugar, but also increase B vitamins, minerals and dietary fiber. A simple method of making staple food is to make mixed staple food with a variety of ingredients, such as miscellaneous grain porridge (with low gelatinization degree, better dry point), miscellaneous grain steamed bread, miscellaneous grain cake or vegetable cake. The amount of staple food for light manual workers should not exceed 2 Liang.
Vegetables for breakfast can be broccoli, asparagus, cucumber, tomato, carrot, green pepper, colored pepper, watermelon and so on. These vegetables are easy to clean, convenient and quick, and can be eaten by simple cooking, and some can even be mixed cold or hot. It is recommended not to be less than 150g.
Good sources of high-quality protein are eggs, milk, meat (livestock, poultry, fish, shrimp, aquatic products) and bean products. Choose one or two of them as breakfast food and adopt a simple cooking method with less oil and salt.
Secondly, in the order of eating, you can eat vegetables first, then protein, and finally staple food, or eat a small bite of staple food first, and then eat two large vegetables. This eating order is very helpful to stabilize postprandial blood sugar.