To limit the effects of hyperglycemia and reverse them, start with your plate. That’s why we’ve developed for you a list of low glycemic index foods that you should incorporate into your daily eating routine, replacing high-carbohydrate foods.
If you have many of these signs consult your doctor
What is a glycemic index?
The glucose is the measurement of blood sugar (glucose) in the blood. The glycemic index (GI) is a numerical index that classifies foods according to the glycemic rise they produce when they are consumed. This index varies on a scale from 0 to 100, and the foods that cause an increase in blood sugar are those with the highest glycemic index: for example, pure glucose has a GI of 100 and it is considered a point of reference.
Foods with a high GI are quickly absorbed and digested by our body, causing a sudden change in blood glucose levels, unlike foods with a low GI, which require a longer digestion and absorption time, and whose increase in blood sugar is more gradual. These are very beneficial for the body and reduce the level of insulin produced and its resistance, which prevents the onset of the above symptoms. Plus, they are great for weight loss because they delay the feeling of hunger and regulate appetite.
Hyperglycemiants (index over 50), for example, fast cooking rice (85), white bread (70) and bananas (60) are classified. Low glycemic index foods include oat flakes (40), dried figs (35) and green beans (30). Of course, you do not have to worry about the glycemic index for all foods that do not contain carbohydrates, such as meats and fish.
Choose your food according to the glycemic index and the glycemic load
Here is a list of glycemic indexes of certain foods
It is obvious that foods glycemic index or glycemic load high may disrupt blood sugar. In the long term, their high consumption is associated with an increased risk of type 2 diabetes and cardiovascular disease. On the other hand, foods with a low glycemic index are generally better, which helps to avoid being hungry or eating too much.
Replacing high GI foods with low or moderate GI foods is the first step if you want to lose weight, reverse the symptoms of high blood sugar, or have a better diet.
Foods with a high glycemic index: 70 and more are to be avoided as much as possible (such as white flour, cakes, biscuits, cooked celery, crisps, cooked beans …)
Foods with a moderate glycemic index: 55 to 69 are to be consumed in moderation (like pineapple, wheat, spelled, persimmon, kiwi …)