Which foods raise blood sugar the fastest? If you don't want to 'explode' your blood sugar after a meal, you might as well learn about it
Carbohydrates, also known as carbohydrates, are one of the "three major" nutrients needed by the human body and are the main provider of energy for the human body.
There are three types of carbohydrates that the human body can absorb: monosaccharides, disaccharides, and digestible polysaccharides (starch).
After these substances enter the human body, they will eventually be converted into glucose (monosaccharide), which is called blood sugar after entering the blood, and provides energy to human tissue cells.
Generally speaking, human blood sugar is lowest on an empty stomach, highest within 1 hour after a meal, begins to fall 2 hours after a meal, and generally returns to normal levels within 3 hours.
However, different foods have different rates of blood sugar rise after eating. Even if it is the same person, the rate of blood sugar rise after a meal will vary to some extent due to the different foods eaten.
What is the glycemic index?
The glycemic index is called "glycemic index", which is expressed by "GI" ; it reflects the speed and ability of a food to increase blood sugar compared with glucose; it is an indicator that reflects the degree of increase in human blood sugar caused by eating.
Foods with high GI are digested quickly and absorbed well after entering the intestinal tract, glucose can quickly enter the blood, and blood sugar rises quickly. Foods with a low GI stay in the intestine for a long time and release slowly, the peak of glucose after entering the blood is lower, and the postprandial blood sugar fluctuation is smaller, and the required insulin is correspondingly reduced.
For people with high blood sugar after a meal, a reasonable combination of food can not only meet the body's energy needs, but also effectively control blood sugar.
Which foods have a higher glycemic index?
In general, monosaccharides have a higher glycemic index than disaccharides; such as glucose, which is usually given a glycemic index of 100. In addition, there are fructose, galactose, etc., which are all monosaccharides.
Disaccharide has a higher glycemic index than digestible polysaccharide; it is our common sweets such as white sugar, brown sugar, rock sugar, maltose, etc.
Polysaccharides are what we often call starch, or foods rich in starch. For example, various grains, potatoes, etc., of course, some fruits and vegetables, and meat foods also contain some sugars.
What factors can affect the glycemic index?
- Dietary fiber: Generally speaking, high dietary fiber content can slow down the digestion and absorption rate of carbohydrates and reduce the GI of food; on the contrary, the less dietary fiber content, the higher the GI.
For example, whole grains (without removing the chaff) have a lower glycemic index than milled rice.
The physical state of starch: For example, eating corn paste will increase blood sugar faster than eating corn kernels.
The degree of starch gelatinization: the higher the degree of gelatinization, the higher the GI; for example, the same apple, drinking apple juice than eating apples, blood sugar will rise faster.
Fat and protein content: increase can reduce gastric emptying rate and small intestine digestion and absorption, lower GI.
Food glycemic index table:
Low-glycemic foods: Foods with a glycemic index ≤55 are low-glycemic index foods. They stay in the gastrointestinal tract for a long time, have a low absorption rate, and are converted into glucose slowly. Synthetic, so that blood sugar will not soar.
Grains: whole wheat (whole grain) noodles, buckwheat noodles, vermicelli, black rice, black rice porridge, corn, macaroni, lotus root starch, arrowroot flour
Vegetables: Konjac, Chinese cabbage, cucumber, bitter gourd, celery, eggplant, kelp, enoki mushroom, shiitake mushroom, spinach, bean sprouts, asparagus, cauliflower, onion, lettuce.
Beans and soy products: soybeans, eyebrow beans, chickpeas, tofu, beans, mung beans, lentils, green beans.
Fresh Fruits: Apple, Sydney, Orange, Peach, Raisin, Shatian Pomelo, Sydney, Pomelo, Strawberry, Cherry, Papaya.
Beverages: milk, low-fat milk, skim milk, low-fat cheese, yogurt, unsweetened soy milk.
Medium-glycemic foods: 55≤glycemic index≤70
Grains: red rice, brown rice, sago, wheat flour noodles, oatmeal, oatmeal
Vegetables: sweet potato, taro, potato chips, lotus root
Meat: fish, chicken, duck, pork, lamb, beef, crab.
Fruits: papaya, dried raisins, pineapple, banana, mango, cantaloupe, kiwi, diced willow.
Foods with high glycemic index: Foods with a glycemic index >70 are foods with a high glycemic index. After they enter the gastrointestinal tract, they are digested quickly, have a high absorption rate, are converted into glucose quickly, and blood sugar rises rapidly;
Grains: rice, steamed bread, fried dough sticks, sticky rice, white bread, ramen, fried rice.
Meat: meatballs, ham.
Vegetables: mashed potato, pumpkin, baked potato.
Fresh fruits: watermelon, lychee, longan, pineapple.
Sugar and sugar alcohols: glucose, granulated sugar, maltose, soft drinks, orange juice, honey.
In theory, food does not have the function of lowering blood sugar. For diabetic patients, it is necessary to follow the doctor's advice and use reasonable medication.
However, for those with high blood sugar, in addition to the staple food (five grains), it is necessary to eat as little high-glycemic food as possible; eat more low-glycemic food, and reasonably eat some medium-glycemic food, which is very beneficial for sugar control.
Do not drink alcoholic beverages, try to avoid overeating, sleep after eating and other bad eating habits; maintain good sleep habits, pay attention to the combination of work and rest, and avoid long-term fatigue; at the same time, insist on exercising or engaging in Appropriate physical work is more conducive to the stability of blood sugar and the health of the human body.