Food group with a high glycemic index GI, should be limited

This is an automatically translated article.

The article is professionally consulted by Master, Doctor Le Thi Minh Huong - Emergency Medicine Doctor - Department of Resuscitation - Emergency - Vinmec Nha Trang International General Hospital.
The glycemic index (GI) is an indicator of a food's ability to absorb and raise blood glucose. Food groups with a high GI are foods with a GI index over 70, so you should limit your intake to reduce the risk of diseases such as diabetes, blood fat, heart disease...

1. The glycemic index of the food group

Foods are divided into 3 groups according to the GI index: the group with the low glycemic index, the group with the medium glycemic index and the group with the high glycemic index with 3 colors green, yellow, and red, respectively.
The group with a low glycemic index is the group highlighted in blue: glycemic index <55. This group includes foods such as green vegetables, fruits, and whole grains. This group of foods, people with diabetes should increase their use because when eaten will make blood sugar rise slowly. The group with the average glycemic index is the group highlighted in yellow: glycemic index from 56-69. These foods are digested and absorbed by the body and cause moderate increases in blood sugar. Flour, oatmeal, brown rice... belong to this group. The group with a high glycemic index is the group highlighted in red: glycemic index > 70. This group of foods is digested quickly, so blood sugar spikes rapidly and causes the body to accumulate a lot of fat, causing the body to accumulate a lot of fat. weight gain. Foods with a high glycemic index include bread, potatoes, pumpkin, biscuits, sugar, butter, animal fat, egg yolks, duck, fish such as pangasius, basa .. ..

2. Food group with high GI

The group with a high GI index had a fairly rapid rate of energy supply to the body, but also decreased rapidly afterwards, creating periods of lack of energy needed for the brain to function.
Foods with a higher GI are not healthy for diabetics.
Solid bread has a GI of 95, so the calories in bread are quite high. Eating bread provides a lot of calories and carbs but low in essential nutrients like fat, fiber, vitamins and minerals. However, some types, such as whole grain breads, are high in fiber, which slows down the absorption of sugar in the blood.
Understanding and understanding foods with a high GI will help people with diabetes control their daily portions and stabilize blood sugar. In addition, consumers should also pay attention to the glycemic index to ensure the necessary nutritional requirements but still limit the risk of some diseases.

The World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations (FAO) recommend that people follow a healthy diet, should use foods with a low GI instead. because of using fried foods, fast foods, sweets to limit the risk of unwanted diseases.
Currently, Vinmec International General Hospital is providing a Diabetes Screening Package to help patients detect the disease early and improve treatment efficiency.

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