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The glycemic index (GI) is an indicator of a food's ability to absorb and raise blood glucose levels. Foods with a higher GI will be digested and absorbed quickly, raising blood sugar quickly, and vice versa, foods with a low GI will be absorbed slowly and raise blood sugar. slow.
Common foods are divided into 3 groups according to their GI glycemic index. Take glucose with a standard GI of 100.
Food groups with a GI ≤ 55 are a group with a low glycemic index. This is the food group highlighted in green, including green vegetables, fruits, whole grains ... This is the food group that people with diabetes should increase their use to control the sugar index. stable blood. The food group with a glycemic index of 56-69 is an average glycemic index group that includes foods such as flour, oatmeal, brown rice... This food group is highlighted in yellow and is Recommended for moderate use. Food group with index ≥ 70 is a group with high glycemic index including potatoes, white bread, biscuits, pumpkin... This group will cause blood sugar to rise very quickly, the body accumulates a lot of fat. cause weight gain and increase the risk of disease. This group of foods also provides energy quite quickly for the body but also decreases quickly afterwards, so it will create periods of lack of energy needed for the brain to function to support the child's learning process. . If children are provided with a stable source of energy, they will develop better learning and memory abilities.
Bảng chỉ số đường huyết(GI) của một số thực phẩm
Scientific studies have shown that if the daily diet contains many foods with a low GI, it will be good in losing weight, reducing the risk of cardiovascular disease, type 2 diabetes, stroke. Stroke, depression, gallstones, uterine fibroids, breast cancer .... Because these foods will help the digestive system to slowly change, slow absorption, insulin hormone is produced. out at normal levels, blood sugar levels are maintained stable.
The functioning of the human brain depends on the amount of glucose because the brain needs energy to maintain continuous function and learning. Foods with a low GI will provide a steady amount of glucose to the brain, helping the brain to focus effectively.
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 of using fried foods, fast foods, sweets to limit the risk of unwanted diseases.
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