To help control blood sugar levels to normal levels, the diet of diabetes patients is important and may require special caution. โปรโมชั่น ufabet Health has good information from Asst. Prof. Dr. Nattiporn Nokkaew, Faculty of Sports Science, Chulalongkorn University, to share with you.
Know the Glycemic Index (GI) to help you choose food for diabetics.
The Glycemic Index (GI) is a measure of the speed at which sugar and starch are absorbed into the bloodstream after eating carbohydrates or starches and sugars. If you eat foods with a high GI, your blood sugar level will rise very quickly. Reading the GI value can be very useful for people with diabetes.
GI values are divided into 3 levels:
- Tall (70-100)
- Medium (56-69)
- Low (0-55)
Diabetics should eat foods with a low GI value because they will cause blood sugar levels to rise slowly and without harm. On the other hand, eating foods with a high GI value will cause blood sugar levels to rise quickly after eating, which can be dangerous.
Low glycemic foods suitable for diabetics
Low GI foods are mostly high in fiber because fiber helps slow down the absorption of sugar in the blood and helps you feel full faster. In addition to being beneficial for diabetics, it also does not make you fat.
Foods with low GI values include:
- Vegetables and fruits
- Cereals
- brown rice
- Riceberry
- Legumes
- banana
- grape
- Pear
- Cherry
- Peach
- Kiwi
- apple
- Strawberry
- orange
- trolley
- foreigner
- rose apple
- Dragon fruit
- carrot
- tomato
- sweetcorn
- Broccoli
- Cauliflower etc.
And also includes all kinds of sour fruits.
Foods that are high in protein are also foods that have a low GI value, such as:
- Milk
- yoghurt
- Soy milk
- Almond milk
- Protein from beans
- Very low-fat fish and meats
However, whether eating each meal will increase blood sugar levels or not depends on other foods that are eaten together. For example, if you need to eat foods with a high GI value in a meal, you should eat foods with fiber as well. This will help maintain blood sugar levels at a certain level.