Low GI controls blood sugar spikes! Nutritionist: 4 ways to judge healthy eating

In recent years, the "low GI diet" has not only been used to control blood sugar in diabetes, but also to lose weight. Many friends ask me how I know whether the GI value of a food is low. In fact, there are several simple ways to judge. Now I am going to share them with you.

1. Low degree of refinement: Choose coarse food and low degree of refinement. The more finely processed the food is, the easier it is to digest and the higher the GI value is.

2. High fiber content: Generally speaking, the higher the fiber content, the lower the GI value. Taking brown rice and white rice as an example, brown rice, which is rich in dietary fiber, helps slow down the decomposition and absorption of starch, and its GI value is much lower than that of white rice.

3. Short cooking time: As long as the cooking time is longer, the food will be soft and the human body will be easier to absorb; the shorter the digestion time of food in the body, the blood sugar will rise faster.

4. Low sugar content: Foods with high sugar content can easily cause blood sugar to rise rapidly. For example, Yakult, bubble milk tea, cakes, etc., mostly contain high fructose syrup or sugar, which are high in calories and low in nutritional value.

This article comes from: Private words from nutritionist Juju

※For more information, please see "Private Message from Chuchu Nutritionist"