We need to use a low glycemic food chart to help us control the food intake. The foods that can be considered to have low GI is when the index shows the number of 55 or lower. It is known that low glycemic index foods are good to prevent the sugar spike. If we experience sugar spike, it can even damage our pancreas. Then, our pancreas can't produce insulin. It is known that insulin helps to control blood sugar. If insulin can't be produced, the blood sugar will rise high and lead to diabetes. Diabetes is known as a disease that can lead to death if it is not controlled carefully.
Here are the best low GI foods based on low glycemic food chart:
2. Leafy green vegetables.
3. Whole grain bread.
4. Low-fat dairy product.
6. Bran flakes.
Based on the research, before we use low glycemic food chart, we need to understand that eggs are relatively low in glycemic index. So, it doesn't have an impact on blood sugar levels. Eggs can be considered as satiating food. So, it helps to reduce the daily calorie intake. The effect is the glycemic intake can be controlled.
To use low glycemic food chart, things that we urgently need to avoid and prevent are foods that are high in glycemic. It can increase the sugar level in our blood. Consequently, it can be harmful to our pancreas. Then, the pancreas is unable to produce insulin as that plays a role as a sugar blood controller. Then, diabetes occurs. To avoid high glycemic foods, it is required for us to understand kinds of foods that are high in glycemic.
Here are the following list of foods high in glycemic:
1. Sugar or sweet processed foods.
3. White bread.
4. Sweet beverages.
5. White rice.
Well, we have discussed that fruits are low in glycemic. However, we also know that something sweet can lead to sugar spike because it contains high glycemic. It really looks contraindication and confusing for us to use low glycemic index foods in the beginning. Well, don't worry, the experts have agreed that fruits are alright to be consumed. It is because the effect of fruit intake can't significantly cause sugar spikes. It is because the fruit is low in glycemic. There is even a discovery that higher fruit consumption is helpful to decrease the probability of type 2 diabetes. The only fruits that need to be avoided for diabetics are processed fruit, such as canned fruit, apple sauce, jam, dried fruit, or juice.