In order to control blood sugar successfully, in addition to medication, a diet is needed but nutrition must be guaranteed. Therefore, diabetics should know how to identify the glycemic index of food, thereby knowing how to keep or eliminate that food in their daily diet.
The foods mentioned in this article help stabilize blood sugar safely for people with diabetes.
How should diabetics choose food?
People with diabetes should choose low GI (Glycemic Index) foods. This is an indicator used to reflect the rate at which blood sugar levels rise after the intake of carbohydrates. GI is often used to help people with diabetes effectively control blood sugar. The GI of a food is classified into three categories: low, medium and high.
Foods with a high GI (from 70 and above) mean that it can raise blood sugar quickly, average GI is usually 56-69, while low GI (≤ 55) is a food that causes a gradual rise in blood sugar. regular and also slow down, thus maintaining a stable source of energy, very beneficial to the health of people with diabetes.
Foods that help stabilize blood sugar
Grapefruit (GI – 25): This is a “number 1” fruit of vitamin C. The grapefruit contains enzymes that help absorb sugar, thereby reducing the amount of fat stored from the converted sugar.
Fresh milk (GI – 40): Drinking 1 cup of milk will control the activity of enzymes that make cholesterol, thereby reducing cholesterol.
Soy milk (GI – 43): These are amino acids capable of maintaining and strengthening the immune system while reducing cholesterol and glycemic index.
Apricot juice (GI – 57): Apricots contain ingredients that help accelerate oxygen metabolism, slow down the aging process and accelerate the recovery of cells.
Tomatoes (GI – 30): Tomatoes not only help stabilize blood sugar but can also help you lose weight effectively.
Apple juice (GI – 15): In apples contain pectin soluble fiber helps retain water and cleanse the intestines, support the digestive process goes smoothly while keeping the intestinal microflora balanced and reducing Cholesterol level in the body.
Fresh oranges (GI – 43): Oranges are rich in vitamin C, calcium, phosphorus, potassium, citric carotene acid, hesperidin, fiber … both good for intestinal metabolism and help reduce the accumulation of toxins, thereby helping to lose weight effectively.
Peaches (GI – 50): Peaches are rich in fiber that helps improve digestion and stomach activities more effectively, further inhibiting fat absorption, helping you not gain weight.
Oatmeal (GI – 50): Has a low GI that is good for controlling the glycemic index of diabetics, oatmeal also provides a large amount of protein and fiber, boosting the digestive system to function. better.
Kiwi (GI – 50): One green kiwi contains 4 grams of fiber and is rich in vitamins and minerals that are beneficial to the body and very safe for controlling your blood sugar.
Bananas (GI – 55): Bananas not only contribute to the burning of fat but also prevent the absorption of carbohydrates into the body, helping the metabolism occur at a faster rate.
The above are foods that help stabilize the glycemic index. Remember to have your pocket glucose meter handy and check after eating a strange food to make it better for blood sugar control.