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Low Glycemic Index and Diabetic Can Be Control By Just Choosing the Right Food!
Low Glycemic Index and Diabetic Can Be Control By Just Choosing the Right Food!
“When diabetes is diagnosed, patients should strictly follow their doctor's advice, and one of the important self-care is to control the food intake and choose low-glycemic foods to avoid excessive sugar intake as well. If diabetic patients can choose low glycemic index foods, they will be able to control their diabetes better.”
What is Glycemic Index?
The Glycemic Index (GI) is a measure of how quick blood sugar levels rise within a few hours after consuming carbohydrate-containing food. It can be divided into 3 levels as follow:
- Low Glycemic Index with the measure of 1- 55
- Medium Glycemic Index with the measure of 56-69
- High Glycemic Index with the measure of 70
Foods with low glycemic index should be chosen more often than medium and high glycemic index foods.
Although each food has similar carbohydrate content, there are several factors that differentiate the glycemic index, such as the attrition of the food. Fiber content, type of starch (Amylose starch can be digested slower than Amylopectin starch), etc.
Glycemic index of each food
- RICE/FLOUR
- BARLEY 25
- OATMEAL 54
- BROWN RICE 54
- COARSE RICE 55
- WHOLE WHEAT BREAT 68
- WHITE BREAD 79
- BAKED SWEET POTATOES 85
- RICE 87
- STICKY RICE 98
- VEGETABLES
- CABBAGE 10
- BROCCOLI 10
- LETTUCE 10
- MUSHROOMS 10
- ONIONS 10
- TOMATOES 15
- CARROTS 49
- CORN 60
- MILK/DAIRY PRODUCTS
- SOY MILK 30
- FRESH MILK 31
- SKIM MILK 32
- YOGURT 33
- FRUITS
- GUAVA 17
- DRAGON FRUIT 37
- APPLES, TOMATO JUICE 38
- STRAWBERRIES, APPLE JUICE 40
- ORANGES 42
- GRAPES 43
- PINEAPPLE JUICE 46
- MANGO 51
- BANANAS, KIWI, ORANGE JUICE 52
- LONGAN 53
- PAPAYA 56
- CANTALOUPE 65
- PINEAPPLE 66
- WATERMELON 72
- DATES 100
- BAKERY/FAST FOOD
- PIZZA 60
- MACARONI CHEESE 64
- AMASHED POTATOES 73
- FRENCH FRIES, DONUTS 75
- FRIES 76
Why should diabetic patients choose low glycemic index foods?
Due to diabetic patients lack insulin, which is produced by the pancreas to helps lower blood sugar levels. Insulin carries blood sugar to cells of the body in order to generate energy. Therefore, if diabetic patients have the knowledge on how to choose a low glycemic index carbohydrate source, they will be able to control diabetes better.
Recommendation from a professional dietitian.
In summary, if diabetic patients know how to choose the right amount of food and choose to consume food with low glycemic index more often than the high glycemic index food, they will have better glycemic control. In addition, people who do not have underlying diseases such as diabetes (except patients with chronic kidney disease) can also choose low glycemic index foods to help reduce the risk of diabetes and to have better control their glycemic levels than choosing foods that are sweet or high on the glycemic index.
Ms. Nuchichan Bunya Pattanapong
Dietitian
Internal Medicine Clinic | Bangkok Hospital Chiang Mai
Tel. 052 089 823 Call Center: 1719
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