Influencing factors of glycemic index
Types and structures of carbohydrates: The glycemic index (GI) of monosaccharide is higher than that of polysaccharide; Dietary fiber content: high content can slow down digestion and absorption rate and reduce GI of food; Physical state of starch: the finer the particle size, the higher the GI; The gelatinization degree of starch: the higher the gelatinization degree, the higher the GI; Fat and protein content: The increase can reduce the gastric emptying rate and intestinal digestion and absorption, and decrease GI.
Salted biscuits can make blood sugar rise rapidly, and its glycemic index is high; Raw carrots make blood sugar rise slowly, and its glycemic index is very low. In low-index foods, carbohydrates are slowly broken down into glucose molecules, and the energy supply of the brain is relatively stable.
The glycemic index of high-fiber carbohydrates is relatively low, for example, black whole wheat bread rich in fiber has a low glycemic index and blood sugar will not rise too much. We can add some meat or eggs and a little olive oil to the bread. This lunch is delicious and provides enough nutrition for the brain.
Extended data
Public index
Sugar: glucose 100.0, soft candy 83.8, sucrose, sugar cube 65.0, maltose 105.0, honey 73.0, chewing gum 80.0 and chocolate 49.0.
Cereals and products: noodles (wheat flour, wet) 8 1.6, noodles (whole wheat flour, refined) 37.0, noodles (wheat flour, dry and flat) 46.0, noodles (fortified protein, refined and boiled) 27.0, steamed bread (rich flour) 88.
Black rice 55.0, glutinous rice 87.0, rice glutinous rice porridge 65.3, black rice porridge 42.3, corn (sweet boiled) 55.0, corn flour porridge (coarse flour) 50.9, corn flakes (commercially available) 78.5, millet (cooking) 7 1.0 and millet porridge 65438.
Baidu encyclopedia-blood sugar index
Baidu encyclopedia-sugar index