What are the foods with a low glycemic index

For people with high blood sugar, foods with a high glycemic index are not suitable for daily diet, because they can easily cause blood sugar to rise, which is not conducive to blood sugar control and health. Therefore, it is recommended to eat foods with a low glycemic index such as nuts, beans, bread and other foods.

1. There is no harm in eating 25 grams of nuts every day. It can lower blood lipids and provide minerals and dietary fiber, which is helpful in preventing complications of diabetes.

2. Although bean foods contain starch, the starch is digested slowly and has a low glycemic index. It is recommended to consume it frequently to replace part of refined rice and white flour. Be sure to eat more whole grains and beans, and try to reduce white rice and various pasta products except whole wheat flour products.

3. White bread raises blood sugar very quickly, so you can’t eat it without added sugar! Only whole-wheat bread can be eaten. Don’t eat any sugar-free breakfast cereals! They contain dextrin which quickly raises blood sugar levels. You can only eat real pure oatmeal, which is very helpful in lowering blood sugar.

4. Don’t forget to avoid eating staple foods with added oil, and definitely don’t eat pastries, which contain a lot of saturated fat and trans fatty acids!

5. All kinds of fatty meat products should be controlled, such as pork, fat beef, fat lamb, etc. They can be replaced with soy products and fish, which are beneficial for controlling blood lipids. You can drink one cup of low-fat milk every day, as milk has a very low glycemic response. Yogurt is also drinkable, low-sugar products are best. Eggs can still be eaten, one every two days. The lecithin, lutein and betaine in eggs are good for controlling blood sugar.

6. Be careful to use less oil when cooking vegetables. Eating more than 250 grams of various green vegetables every day can partially make up for the hunger caused by reducing food intake. You can eat a variety of low-sugar, high-pectin varieties of fruit. For example, kiwi, apple, pear, strawberry, citrus, etc. are all good. Remember to eat the whole fruit rather than just drinking the juice, which has removed some of the fiber from the fruit.