The ability of a food to raise blood sugar levels following consumption is measured by the glycemic index, and accordingly some food is classified as healthier than others, according to the Spanish website Tododisca.
Good nutrients provide the organism with important minerals and vitamins, as well as fiber, which helps slow absorption preventing blood sugar from rising. It is also characterized by giving a feeling of satiety and fullness such as potatoes, legumes, oats, nuts, corn, whole grains, quinoa, fruits and vegetables, and others.
junk food
Simple or harmful carbohydrates are generally found in processed and refined foods; They do not give nutritional value, and in addition to their lack of fiber, they are sources of high levels of calories. The list of these unhealthy foods includes cakes, sweets, chips, white bread, and drinks with a high sugar content.
When a person eats refined flour, the body senses an excess of sugar in its cells, which can alter the frequency of transporting nutrients, and thus cause cell damage, said Gennaro Matos, an academic at the Medical School of the National Autonomous University of Mexico (UNAM).
On an organic level, Professor Matos explains that eating these nutrients leads to the modification of many metabolic and hormonal functions, causing another problem at the level of the brain, which is that it becomes accustomed to dealing with chemical receptors, which can develop dependence or addiction in the short term or the long.
According to Cuerpo y Mente, a Spanish-language platform, certain foods can be considered to lead to a high glycemic index if they are above 20. A GI of 11-19 is considered average and a glycemic load is less than 10. It is the healthiest and most recommended. It should also be known that carbohydrates, which are always eaten with other foods, lead to health damage, so experts advise eating salad first, then protein, then carbohydrates. Below we review useful and balanced options that give the body energy and activity and do not raise blood sugar levels:
beet
1. Oatmeal
Thanks to its high fiber content, oatmeal is an energetic and healthily balanced food. A 50-gram serving of oats helps promote the growth of beneficial bacteria in the gut.
2. Beets
When you eat 100 grams of beets, the body gets 7 grams of carbohydrates and 3 grams of fiber. The blood sugar is not more than 2.5 on the glycemic index.
roasted chickpeas
3. Hummus
Adding chickpeas to rice provides important doses of protein. Chickpea contains a good amount of minerals and vitamins, and does not lead to high blood sugar.
4. Red fruits
The red fruit is rich in antioxidants and has a low glycemic index, as low as 30 on the glycemic index. It is also characterized by containing fiber, such as strawberries and cherries.
the strawberry
5. Potatoes
When eating 100 grams of potatoes, the measurement of the glycemic index does not exceed 10.4, which means low blood sugar. Potatoes also contain starch, a prebiotic that is used as a beneficial substrate by intestinal bacteria.
chia seeds
6. Chia seeds
It is rich in fiber, its benefits are multiple and to get the most benefit from it, experts advise soaking the seeds in a glass of water overnight.
7. Whole grains
They contain vegetable protein and are rich in fiber, and their carbohydrate content is characterized by a gradual increase in blood sugar. The list of whole grains includes brown rice, wheat and barley.
8. Extra virgin olive oil
It is high in monounsaturated fats, which can help regulate your glycemic index and metabolic health.
9. Nuts
They are good sources of fiber, unsaturated fats, and plant proteins. It contains a low percentage of carbohydrates.
