While trying to manage your diabetes, it is essential to avoid high food on the glycemic index (GI). Foods with high glycemic carbohydrates quickly decompose in your intestine, sending a sugar wave into your blood circulation and increasing your blood sugar.
Keep your distances from high food on the scale if you suffer from diabetes, as indicated by Harvard Health Publishing. You could consider keeping a list of high glycemic foods to avoid stabilizing your level of glucose.
To determine if your specific food contains high glycemic carbohydrates, consider using the international GI database maintained by the Glycemic Index of the University of Sydney, as recommended by Mayo Clinic.
Find out more: Importance of carbohydrates
High GI carbohydrates in cereals
If your favorite cereal has a kind of cartoon character on the box, the chances are full of sugar and raised on the glycemic index. Golden Grahams has a row of 71 on the glycemic index, while corn flock cereals at 93, according to the GI international database.
Do not think you make favors by opting for an inflated wheat cereal either. The GI of this cereal could reach 80 years.
If hot cereals are more your style, remember to eat rolled oat porridge with a rate of 55 instead of instant oats, with a 79 GI, according to Harvard Health Publishing.
Watch your snacks
Many of your preferred transformed snacks are out of the table if you want to skip all the high glycemic carbohydrates. This rice cake can be useful for your waist, but it has bad effects for your blood sugar.
The rice cakes rank 82 on the glycemic index. The Soda Nature cookies have a score of 74, the Bretzels have a GI of 83 and vanilla plates at 77, according to the international GI database.
Choose your potatoes
If you like your potatoes, you will want to find a replacement to help you manage your blood sugar. A boiled potato has a GI score of 78, according to Harvard Health Publishing.
Instant potato puree can reach 87 on the classification of the index while the sweet potatoes are slightly better, with a note of 63.
Beware of breads and rice
You can have bread if you suffer from diabetes, but not those that are white whitewashed without any visible sign of whole grains. Strongly transformed white wheat bread has a gastrointestinal measure of 75 on the scale, according to Harvard Health Publishing.
The entire transformed wheat bread can be just as high, with a note of 74. Consider specialized grain breads with a GI score of 53 when you are looking for breads that are not as high in GLU GLUC.
If white rice is your accompanying dish, you will want to reconsider. White Rice has a glycemic score of about 73 according to Harvard Health Publishing. Brown rice is a slightly better option with a GI score of 68.
Find out more: Everything you need to know about carbohydrates and why you shouldn’t cut them
Prioritize your fruit
For the most part, any fresh fruit you like will be low or moderate on the glycemic index. According to Harvard Health Publishing, apples have a gastrointestinal score of 36 and the weight of bananas at 51.
However, there are high glycemic fruits. The Cantaloup rate at around 70 on the scale, while watermelon has a GI of 80, according to the international GI database.
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