2023-08-07 02:08:08
Knowing the ‘glycemic index’ of foods can help you manage your blood sugar
Enter 2023.08.07 11:04 Modify 2023.08.07 11:16 Hits 494 Enter 2023.08.07 11:04 Modify 2023.08.07 11:16 Hits 494
While refraining from going out due to the heatwave, the emergency was divided in blood sugar and weight management. Is there any way to help control blood sugar and weight at home? If you eat foods with a low glycemic index and know the order when eating side dishes, you can help control sugar levels. [사진=게티이미지뱅크]While refraining from going out due to the heatwave, the emergency was divided in blood sugar and weight management. It reminds me of the time of the Corona 19 pandemic when I was only at home. The exercise time is reduced, blood sugar is rising and belly fat is increasing. Is there any way to help control blood sugar and weight at home?
Revisiting the ‘glycemic index’ of food… Risk of rapid rise in blood sugar and weight gain
The glycemic index (GI) is a number that indicates how quickly food is converted to glucose (carbohydrate) during digestion and raises blood sugar levels. A GI of 70 or higher is classified as hyperglycemic, and a GI of 55 or less is classified as hypoglycemic. Foods with a high glycemic index raise blood sugar quickly, so pre-diabetics or patients should avoid them. Excessive secretion of insulin can lead to fat accumulation in the body, which can lead to weight gain.
Baguette (93) Rice (92) Donut (86) Rice cake (85) Potato (85) Udon (85) Strawberry Jam (82) Corn (75) Ramen (73) Popcorn (72) Watermelon (72) are high glycemic index foods. am. On the other hand, banana (47) grape (43) peach (41) apple (36) pear (35.7) kiwi (35) plum (34) tangerine (33) orange (31) tomato (30) strawberry (29) cabbage (26) Milk (25), seaweed (16), peanuts (14), etc. are low glycemic index foods.
When eating rice-noodles… Meat-vegetables-bean sprouts vs salty foods such as pickled vegetables
Mixed noodles, cold noodles, or rice with pickles or salted fish in cold water are not good for blood sugar control. Beef, pork, lean meat such as chicken, fish, legumes, and protein foods such as tofu are eaten together to help lower blood sugar levels. A lot of dietary fiber in vegetable side dishes also contributes to blood sugar control. It is better to eat a lot of vegetables with noodles and put less salt and sugar in the seasoning sauce.
Eat vegetables, meat, and fish first… Rice and noodles at the end
According to the Korean Diabetes Association, the order of eating is also important for blood sugar management. When noodles come out, there are cases where you fill your stomach with noodles without even looking at the side dishes. This can cause a rapid rise in blood sugar. If you eat protein foods such as vegetable side dishes, meat, or fish first and eat noodles, you can suppress a rapid rise in blood sugar. If the side dish is not salty, you can eat it first.
I added milk and vinegar… blood sugar slow down
If you eat bread or sweets, you can avoid a rapid rise in blood sugar by adding protein-rich milk or soymilk, and dietary fiber-rich vegetables-fruits rather than soda. Whole grain bread works by slowly raising blood sugar and lowering cholesterol. When you eat rice, vinegar can play a role in blood sugar control. Adding vinegar to vegetables, salads, or stewed fish is good for lowering blood sugar.
After a meal, blood sugar can rise and a lot of fat can accumulate. If you are at home, walking around the living room or room and moving your body through stretching will help you control your blood sugar and weight. [사진=게티이미지뱅크]Moving your body after eating… Living room, company hallway walking
Physical activity after eating is necessary to control blood sugar and weight. Although there are individual differences, blood sugar rises 30 minutes to 1 hour after eating. In particular, if you ate a high glycemic index food, it rises rapidly. If you’re at home, walk around the living room, your room, and stretch. Office workers walk through offices and hallways. You can also do strength exercises such as heel lifts. If you don’t move your body, fat accumulates in your body and your belly fat increases.
Dinner is the most important… An afternoon snack to avoid overeating?
To manage weight, it is good to eat dinner earlier and less, but it is not easy to practice. Even if you finish your dinner at 8:00, don’t sit down right away and watch TV for a while. You can even go back and forth between living rooms and rooms. If you have a strong appetite and are worried about overeating in the evening, eating some nuts such as walnuts and almonds or cherry tomatoes when you are hungry in the afternoon will help reduce hunger and reduce the amount of dinner.
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