HOW TO LOWER THE BLOOD SUGAR LEVELS
GI or the glycemic index is a ranking of carbs in foods according to how they influence the blood glucose levels. This number can vary from zero to hundred, therefore, there are low-GI foods, as well as moderate and high. The low ones are processed slower than the high foods so they lower the insulin levels and encourage weight loss.
FOODS WITH LOW GLYCEMIC INDEX
These foods have a GI between zero and fifty four. They should be consumed on a daily basis. Let’s take a look at some of them:
- One egg : 0
- One cup of hummus: 6
- One cup of broccoli: 10
- One mid-sized yellow onion: 10
- One cup of walnuts : 15
- One cup of cherries : 22
- One cup of cashew nuts: 22
- One cup of yogurt : 23
- One Turkey sausage: 28
- One cup of kidney beans: 31
- One cup of butter beans: 34
- 8 ounces of tomato juice: 38
- One mid-sized apple: 38
- One cup of spaghetti: 42
- One cup of green grapes: 46
- Eight ounces of pineapple juice: 46
- One large carrot: 47
- One medium orange : 48
- One large grapefruit :50
- One large banana: 52
- One cup of peas: 54
FOODS WITH A MODERATE GI
They have a glycemic index between 55 and 69 and should be consumed moderately, not on a daily basis. These are some of them:
- One cup of brown rice: 55
- One tablespoon of raw honey : 55
- One cup of oatmeal: 58
- One cup of regular white rice: 64
- One serving of macaroni and cheese: 64
FOODS WITH A HIGH GLYCEMIC INDEX
These foods have a GI between 70 and 100. If consumed regularly, they may lead to certain health problems. Therefore, they should be avoided. Here are some of them:
- One slice of regular white bread : 70
- Two cups of popcorn: 72
- One doughnut (glazed): 76
- One rice cake: 78
- One mid-sized baked potato : 85
- One serving of corn flakes: 92
- 50 grams of glucose : 100
HOW TO PREVENT SUGAR SPIKES
Our diets have an enormous influence on our overall health, especially on the blood sugar levels. If you happen to experience the abovementioned symptoms of high blood sugar, make sure to consult your physician and try to exclude the foods with a high GI from your diet to prevent sugar spikes and additional complications.