Enpress Adult Health Lab

Low-GI diet to help control blood sugar level at ease

What do you need to know about how food GI index may affect your blood sugar

From the chart above, we can see that food have great influence on your blood sugar level after meals. When you eat high GI food, you are likely to have your blood sugar increased and caused insulin secretion, and this may result in fatty buildup. In contrast, low-GI food can help stabilize blood sugar, lower insulin secretion, and also reduce calories and fatty buildup. Therefore, it is important to know how low-GI food can help control diabetes.

From the chart above, we can see that food have great influence on your blood sugar level after meals. When you eat high GI food, you are likely to have your blood sugar increased and caused insulin secretion, and this may result in fatty buildup. In contrast, low-GI food can help stabilize blood sugar, lower insulin secretion, and also reduce calories and fatty buildup. Therefore, it is important to know how low-GI food can help control diabetes.

How to differentiate low-GI and high-GI food? The following are the three GI ratings:

Low: 55 or less

Medium: 56-69

High: 70 or more

Food rich in fiber

To lower digestion speed and to avoid the sharp increase of blood sugar. However, it is still difficult for people to avoid high-GI food. But don’t worry, the following four steps can help you control your blood sugar level with healthy eating plan.

For example, have 2 portion of fruit and 5 portion of vegetable a day.

The easier way of cooking, the better

The longer you cook your food, it would be a lot easier for digestion and therefore increase GI.

For example, GI is higher in porridge than GI in rice.

Go with sour-flavor food

Use acetic acid to regulate enzyme which helps digest starch.

For example, increase 4 teaspoon of acetic acid in your meal, or add some sour-flavor food such as lemon juice and pickled vegetables to help lower at least 30% blood sugar.

Don’t ear like pigs

Take it slow when having a meal can reduce the chances of over eating and thus lower t blood sugar.

For example, many metabolism doctors would suggest chew your food for at least 30 times for each bite. So why not take it slow? Enjoy your food and at the same time keep your blood sugar under control.