The choice of food for the low blood sugar index (GI) helps people with diabetes and those wishing to control their blood sugar levels to manage it better. Below are some of the guidelines for the selection of low GI food:
Knowledge of GI values: The blood sugar index (GI) is an indicator of the rate of rise in blood sugar levels caused by food. The GI values range from 0 to 100 and the values for low GI foods are usually below 55.
Choosing whole grains: Whole grains such as rough rice, oats, wheat bread and whole wheat pasta usually have lower GI values.
Select low GI fruit: Some fruits such as apples, pears, oranges, cherries, grapefruit and most berries have lower GI values.
Choosing beans and beans: beans (e.g. black beans, green beans, red beans), lentils and hawks are all low GI foods.
Selection of non-dry powdered vegetables: Most non-dry powdered vegetables, such as green leaves, broccoli, cucumbers, tomatoes, etc., have low GI values.
Select low GI starch food: Some starch foods such as sweet potatoes, maize, mountain medicine and certain types of pasta also have lower GI values.
Note the way food is cooked and processed: cooking and the fibre content of food can influence GI values. In general, the longer the cooking time, the higher the GI value of the food.
Combining foods: Combining high GI foods with low GI foods reduces the GI value of the whole meal. For example, rice is eaten with large quantities of vegetables and appropriate protein.
View the GI food list: A special food GI list or guide is available, which usually lists the GI values of common foods.
Note the weight of the food: even if the value of the food is low, excessive consumption may lead to higher levels of blood sugar.
Taking into account the overall nutritional value of food: The nutritional density of food should also be taken into account when choosing low GI foods and those rich in vitamins, minerals and other beneficial nutrients.
Bearing in mind that the GI value is only one aspect of the food, it does not take into account the fat, protein or fibre content of the food, and these factors also affect the effect of the food on blood sugar. Thus, the whole diet pattern, not just GI values, should be taken into account when selecting food. If there is doubt, a doctor or a registered nutritionist may be consulted to obtain personalized advice.
Diabetes
