Foods with a high glycemic index (above 70) quickly raise blood glucose levels. They are to be avoided to control diabetes. French fries, white bread or confectionery are foods with a high glycemic index.
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L’glycemic index (GI) is a measure that indicates whether a food can quickly elevate blood sugar. Indeed, some carbohydrates like the sugars refined are quickly digested glucoseunlike others, such as cereals complete. The consumption of a diet glycemic index high promotes diabetes. Foods with a high GI (over 70) are for example:
- Cereal-based products: white bread, sandwich bread, corn flakes.
- The starches : quick-cooking white rice.
- The products based on potatoes : mashed potatoes, fries.
- Sweets (candy).
The preparation of foods can influence their glycemic index: for example, fats lower the GI, while long cooking of rice or pasta increases their GI.
Low glycemic index foods to control diabetes
Conversely, some foods have a low glycemic index (less than 55) and are therefore to be preferred to better control its diabetes or to lose weight. These include:
- many fruits: apple, grapefruit, Pearorange, cashew nuts…;
- vegetables : carrots, lentils, peasbeans…;
- from soy : tofu, soy milk…;
- multigrain wholemeal bread;
- unsweetened dairy products: low-fat yogurt matter fat, whole milk…
Meats, Pisceseggs, have little influence on the blood sugar since they are low in carbohydrates.
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