Eating high GI food for a long time can easily lead to cardiovascular and cerebrovascular diseases, obesity and diabetes.
rice
The more refined the rice, the higher the GI value. The best choice is low grinding degree, the best GI value of brown rice is 56, and that of polished rice is 84. Eat less.
Protein class
All fish and meat belong to the low GI value, as long as it is noted that the amount of food eaten per meal does not exceed the original amount. Drinking dairy products such as milk or yogurt with meals will slow down the rise of blood sugar, slow down digestion and absorption, and make it difficult to gain weight. It is best to eat less condensed milk with sugar.
garden stuff
The GI value of most vegetables is below 40, so there is no need to avoid eating. As long as you try to eat a few raw vegetables with high GI value, you can also slow down the rise or fall of blood sugar and have a good weight loss effect. Spinach is good, potatoes and corn make blood sugar fluctuate easily.
fruit
Fruit is an excellent slimming food, with low fructose and insulin values and rich vitamins, which is very suitable for slimming. Strawberries and papaya can be eaten more, but pineapple has a high GI value, so eat less.
Desserts and drinks
Desserts or drinks containing carbohydrates, some of which contain sugar, are dangerous foods that will accelerate the rise of blood sugar. Strong tea and alcoholic drinks have stimulating effects and are not good for health. Freshly squeezed fruit and vegetable juice is ok, but the GI value of chocolate is too high, which is not recommended.
GI value less than 55: low GI food
GI value is between 55 and 70: medium GI food
GI value greater than 70: high GI food
Brown rice: GI=47
Oats: GI=5 1
Soybean: GI=20
Papaya: GI=30
Spinach: GI= 15