Table of contents:
- It's okay to eat foods low on the glycemic index
- Low glycemic index food line
- 1. Soybeans
- 2. Carrots
- 3. Almonds
Low glycemic index (GI) foods are often recommended to people with diabetes or people with diabetes risk factors. Food selection is important to control their blood sugar levels. So, do people without diabetes risk need to choose foods with a low intake of the glycemic index too? The answer, of course, is necessary!
It's okay to eat foods low on the glycemic index
Every food consumed has an impact in the body depending on how the body processes it. The glycemic index in food will determine how quickly sugar is absorbed into the blood and has an effect on the increase in blood sugar.
Simple carbohydrate foods such as refined sugar and bread have a high glycemic index, so the body can easily convert these carbohydrates into glucose. Glucose itself is actually used as energy in your body.
However, in diabetics, this high blood sugar cannot be put into the cells as fuel to produce energy due to the condition of the decreased insulin hormone.
Meanwhile, foods with complex carbohydrates tend to be slow processed by the body into glucose. This causes the blood sugar in the body not to increase rapidly. These complex carbohydrate foods can be found in a variety of nuts, such as soybeans, almonds, and others.
The glycemic index in food affects a person's hunger and satiety. Foods with a high glycemic index make blood sugar rise quickly. This makes someone hungry faster. Of course this is not desirable in people with diabetes.
Meanwhile, in normal people, foods with a high GI will make someone hungry quickly, which eventually leads to eating more and gaining weight. If this condition persists for a long time, it can lead to diabetes.
When blood sugar does not spike dramatically or stabilize, people usually don't get hungry as fast and feel full for longer. This is why foods with a low glycemic index are often the choice of people who are undergoing weight loss and control programs.
If you have a vision to be healthier in managing your weight, find out what low glycemic foods can be consumed next.
Low glycemic index food line
The glycemic index has a score of 1-100. Each food we consume has its own score. The lower the score, the longer the food will affect a person's blood sugar rise.
Launch page Medical News Today , the glycemic index indicator can be seen below.
- low glycemic index foods ≤55
- medium glycemic index foods 56-69
- foods high on the glycemic index ≥70
Here are the foods with a low glycemic index that you can consume.
1. Soybeans
According to the page Very Well Fit , soybeans have a glycemic index score of 15-20. It contains vegetable protein which has a good impact on cardiovascular health. This soy protein keeps your stomach full longer, so you can control your appetite.
Soybeans are classified as low on the glycemic index and high in fiber, making you full longer and maintaining blood sugar levels. You can eat soy beans whole or in snack bar of whole soybeans for health benefits.
The thing to pay attention to is the cooking process. Better to eat roasted or boiled soybeans. Avoid the fried cooking process to avoid excess fat intake in the body.
So, choose soybeans for snacks, either in whole form or in a snack bar with your family. Great for maintaining blood sugar & helping to be full longer!
2. Carrots
Source: Joyful Healthy Eats
Carrots have a low glycemic index with a score of 39. You can combine carrots with other low-glycemic intakes to make the body full longer.
You can serve carrots by boiling or steaming as a side vegetable in any dish.
Digging the benefits, carrots contain beta carotene which is good for eye health. The antioxidant content in it helps protect body cells from damage.
3. Almonds
Apparently, research also shows almonds can help maintain blood sugar levels in diabetes because this one nut has a low glycemic index value. The ability of almonds to help maintain blood sugar levels is thought to be due to the content of fiber, protein and healthy fats.
Don't hesitate to choose almonds as a healthy snack for diabetics. For those of you who want to maintain your weight, almond snacks also help you to control your appetite, because blood sugar is more controlled.
These are the types of food with a low glycemic index. Are you ready to live a healthier life on a low glycemic index diet?
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