6 Foods with a High Glycemic Index to Watch Out for

Diabetics should limit their consumption of foods with a high glycemic index. The reason is, these foods can increase blood sugar levels quickly. To make it easier for you to identify foods with a high glycemic index, see the explanation in this article.

The glycemic index is a value assigned to a food based on how quickly it raises blood sugar levels. The faster a food releases glucose in the body, the faster the blood sugar level rises, and vice versa

6 Foods with a High Glycemic Index to Watch Out for

Foods with high carbohydrates have a high glycemic index, while foods high in protein and fat have a lower glycemic index. People with diabetes need foods with a low glycemic index to help control blood sugar levels

Diverse Foods with High Glycemic Index

From a scale of 1-100, the value for foods with a high glycemic index is 70 and above. The following are some types of foods with a high glycemic index and their alternatives:

1. White white bread

White bread is made from white wheat flour which has a high glycemic index value, which is around 77. Instead, you can eat whole wheat bread which has a glycemic index of less than 50.

2. White rice

White rice is a type of food with a high glycemic index, which is 73. So, if you still want to eat rice with a low glycemic index, choose brown rice with a glycemic index of 68.

3. Pasta and noodles

The raw material for pasta and noodles is generally white flour which has a high glycemic index. If you have diabetes or are on a diet, choose pasta and noodle products that are made from whole grains.

In addition, pay attention to the cooking time of pasta and noodles. The longer you cook, the higher the glycemic index value will be. So you can simply cook the pasta to al dente, not too long.

4. Cereal

Sweet cereals that are usually consumed at breakfast or instant oats are foods with a high glycemic index. Therefore, you can start replacing your breakfast menu with foods that have a low glycemic index, such as quinoa, barley, or oats from whole wheat, or in the form of rolled oats.

5. Potato

Potatoes may often be used as carbohydrates to replace rice for those who are on a diet program. However, did you know that potatoes are a food with a high glycemic index? The glycemic index value of potatoes reaches 80–90.

If you still want to eat potatoes, eat them in small portions and combine them with fiber-rich vegetables. Also, avoid overcooking the potatoes, and cook the potatoes by roasting them. This method will be able to control spikes in blood sugar levels after you eat potatoes.

6. Watermelon

The next food with a high glycemic index is watermelon. This refreshing sweet fruit has a glycemic index value of 72. You can replace this sweet fruit with a variety of diabetic-friendly fruits, such as apples, grapefruit, prunes, pears, and berries.

In addition, other foods with a high glycemic index that diabetics should avoid include various types of breads and pastries, such as donuts, pastries, and muffins, as well as snacks such as chips. Drinks with a high sugar content, such as soft drinks and packaged fruit juices, should also be avoided.

Limiting the consumption of foods with a high glycemic index and replacing them with a lower glycemic index is not only good for diabetics, but is also beneficial in losing weight, reducing blood cholesterol levels, and controlling appetite.

Actually, foods with a high glycemic index are not completely bad for your health. These various foods can help restore energy after exercise and balance blood sugar levels for people with hypoglycemia (low blood sugar).

So, make sure to eat the right foods according to your body's health condition. If you want to know more about which foods have a high glycemic index, you can consult further with your doctor.

Label : Healthy life cat_Healthy life

Comments

Post a Comment

Popular posts from this blog

Information Related to Pediatricians

Image
Pediatricians or pediatricians are doctors who have a focus on the physical, mental, emotional, growth and social health of children, since they were born into adolescents, namely until the age of 18. Pediatricians are tasked with providing preventive measures for diseases in healthy children, as well as providing treatment for sick children, both acute and chronic diseases. Pediatricians begin their education by completing a General Practitioner degree, then continue their study of Specialist Medical Education Programs in the field of pediatric health to gain a Child Specialist degree. A Pediatrician is trained to be able to diagnose and treat diseases in infants, children and adolescents and evaluate the child's growth and development. Problems Handled by Pediatricians Pediatricians examine and treat various conditions in infants, children and adolescents, including: Evaluate child growth and development and detect related disorders. Provide edu...
Read more

7 Ways to Reduce Menstrual Pain

Image
Nasal congestion often causes discomfort that interferes with activities and rest. The causes of nasal congestion can vary and this condition can affect other organs of the body, especially the ears and throat. Nasal congestion occurs when the nasal passages become swollen, it can also be accompanied by a buildup of mucus or mucus. This can make it difficult for the sufferer to breathe. Generally, nasal congestion is not a serious health problem. However, the discomfort caused by this complaint can cause sleep and eating disorders, both in children and adults. Congestion Causes Stuffy nose can be caused by various things. The following are some examples of causes of nasal congestion: Allergies Exposure to dust, pollen, and animal dander Swelling of the adenoids or soft tissue located behind the nose Sinusitis or flu Nose irritation from smells or cigarette smoke Changes in temperature and humidity Although rare, nasal congestion can also be caused by tumors and nasal p...
Read more

Children Accidentally See Parents Having Intimacy, Here's How to Deal with It

Image
Father and Mother, have you ever imagined when you were having sex, suddenly your little one came into the room and saw the situation? Wow , just imagining it makes you panic, doesn't it? However, if it really happened, how should I deal with it? Although it sounds embarrassing, but it's not impossible you know, Mom and Dad forgot to lock the bedroom door during sex, then your little one catches the situation. Situations like this can happen, for example if your little one wants to be pampered or wants to ask for something, so he goes straight to Mom and Dad's room without calling or knocking. door first. If it happens, calm down first, Father, Mother, because there are how ways that can be done to deal with it. How to Deal with When Children See Parents Having Sex strong> Well, below are some ways you can do to deal with your little one who accidentally saw Mom and Dad having sex: 1. Stay calm Even though it can make you startle and panic, but if your child ac...
Read more