6 Foods with a High Glycemic Index to Watch Out for
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| 6 Foods with a High Glycemic Index to Watch Out for |
Diabetics should limit the 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.
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.
Various Types of Foods with High Glycemic Index
On a scale of 1-100, the rating 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 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 that 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.
Also, 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. Cereals
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 whole wheat oats, as well as 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 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 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.
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