Should choose foods with low glycemic index that are safe for diabetics

The article was consulted professionally with MSc. Doctor Vu Thi Duyen - Doctor of Nephrology - Endocrinology, Department of Examination & Internal Medicine - Vinmec Hai Phong International General Hospital.

Currently, diabetes is the leading cause of complications of blindness, kidney failure, myocardial infarction, stroke, cognitive disorders, reduced life expectancy... To limit and control these variables well Any patient with diabetes needs to have good control of their blood sugar. In order to control blood sugar well in addition to the drug regimen, adjusting the diet is equally important. In order to have a suitable and safe diet to ensure enough nutrients, the patient needs to choose foods with only the right amount of nutrients. low blood sugar ssos. This article wants to share with diabetics some foods with a low glycemic index that patients should prioritize.

The glycemic index (GI) is an index that reflects how quickly or slowly blood sugar rises after eating starchy foods into the body. The GI of a food will be rated at 3 levels: low, medium or high.
Foods with a high GI are usually foods that contain a type of glucose that absorbs quickly. That means that after eating these foods, the blood glucose level will spike very quickly but also drop quickly afterwards. Foods with a low GI index after eating, blood sugar levels are gradually and steadily increased and decreased slowly, helping to keep a stable source of energy and more beneficial for health and brain.
For diabetics, using foods with a low glycemic index will make blood sugar easier to control because blood sugar will increase slowly after eating, not suddenly spike. In addition, foods with a low glycemic index also help improve lipid metabolism, especially patients with type 2 diabetes.
The safe blood sugar index for patients with diabetes according to the American Diabetes Association (ADA) is:
Before meals: 90 - 130mg/dl (5.0-7.2mmol/l). 1-2 hours after meals: < 180mg/dl (10mmol/l); Before going to bed: 110 – 150mg/dl (6.0 – 8.3mmol/l).

Any diabetic patient needs to choose foods with a low GI as the best. The glycemic index is often used to help people with diabetes control their blood sugar effectively. The GI of a food is rated at 3 levels: low, medium and high.
The average GI is usually between 56-69. Low GI index (≤ 55) are foods that make blood sugar levels rise slowly and steadily and also decrease slowly, thereby maintaining a stable source of energy, which is very beneficial to the health of diabetics. Diabetics should choose foods with a balance of fiber and carbohydrates to help stabilize blood sugar after eating. The higher the GI of a food, the more likely it is to raise blood sugar after eating it, which is not good for health. With foods with a low GI index ≤ 55, diabetics need to use them without restriction (such as green vegetables, unsweet fruits, high in fiber). This group of foods helps to absorb sugar into the body. blood sugar is slower so that the blood sugar level after meals increases more slowly and stably, so it does not cause serious consequences.
Food with a high GI (70 or more) means that it can raise blood sugar quickly after consuming this food. Foods with a GI index ≥ 70 are considered to be foods capable of causing high blood sugar after eating, so they should be limited in use (such as sugar, carbonated drinks, dried fruit, etc.). .) as healthy as foods with a GI of 56-69 are foods that cause moderate increases in blood sugar, should only be used in moderation (like some fruits...) .

Here are some foods that help stabilize blood sugar:
Grapefruit (GI index - 25): This is the "number 1" fruit that provides vitamin C. Each grapefruit segment contains enzymes that help absorb sugar, thereby reducing the amount of fat stored from sugar metabolism. Raw milk (GI index - 40): When drinking 1 cup of fresh milk, it will control the activity of enzymes that make cholesterol, thereby limiting cholesterol generation. Soy milk (GI index - 43): These are amino acids that have the ability to maintain and strengthen the immune system, and at the same time reduce cholesterol and blood sugar. Apricot juice (GI index - 57): Apricot contains ingredients that help accelerate oxygen metabolism, slow down the aging process and accelerate the recovery of cells. Tomatoes (GI index - 30): Tomatoes not only help stabilize blood sugar but can also help lose weight effectively. Apple juice (GI index - 15): Apples contain soluble fiber pectin, which helps retain water and cleans the intestines, supports the smooth digestion process, and keeps the microflora balance in the sugar. intestines and reduce cholesterol levels in the body. Fresh oranges (GI index - 43): Oranges are rich in vitamin C, calcium, phosphorus, potassium, carotene citric acid, hesperidin, fiber... both good for intestinal metabolism and help reduce accumulation Accumulate toxins thereby helping to lose weight effectively. Peaches (GI index - 50): Peaches are rich in fiber, which helps improve the digestive system to help the stomach work more efficiently, moreover, it also inhibits the absorption of fat, helping not to gain weight. Oatmeal porridge (GI index - 50): Having a low GI will be good for controlling the glycemic index of diabetics, oat porridge also provides a large amount of protein and fiber to promote the digestive system. works better. Kiwi fruit (GI index - 50): In 1 green kiwifruit contains 4g of fiber and is rich in vitamins and minerals that are beneficial to the body and very safe for blood sugar control. Bananas (GI index - 55): Bananas not only contribute to fat burning, but also prevent the absorption of carbohydrates into the body, helping the metabolism to take place at a faster rate.

In each menu of each meal for diabetics, there should be a variety of foods that change dishes regularly. The amount of food is just enough for the body's needs to keep a reasonable weight. The meal should have many food ingredients such as carbohydrates, protein (meat, fish, eggs, tofu), fat and fiber (vegetables, beans, corn) to help sugar be absorbed into the blood slowly. Should add more green vegetables in the daily diet because green vegetables are high in fiber, helping to stabilize the blood sugar index. Some fish, such as salmon, are rich in omega-3 fats, which are very beneficial for the heart of diabetics, helping to prevent heart-related diabetes complications. Good fats like MUFA, PUFA, DHA are not only good for the cardiovascular system but also very good in helping to fight diseases of blood pressure or blood fat. Should use low-fat milk, containing palatinose sugar and soluble fiber, will not cause blood sugar to rise rapidly after eating. Some special foods that people with diabetes should avoid include harmful proteins such as canned meats, processed foods rich in protein, salt and sugar. Similar to canned fruits are also foods that diabetics should absolutely avoid. Fast foods, fried chicken, french fries or bacon also make the patient's blood sugar not stable within a safe level. Hopefully the above information has helped diabetics understand their disease as well as pay attention to the right foods in their daily diets to better control blood sugar. Understanding the importance of nutrition in the treatment of diabetes and how to choose the right foods also helps to control the disease and reduce the risk of dangerous complications.