220 Food Glycemic Index Table

High GI foods (GI greater than or equal to 70)

-Refined staple foods: refined flour steamed buns, wheat flour noodles, rice (glutinous rice) rice, deep-fried doughnuts;

-Potatoes and fruits, etc.: mashed potatoes, boiled sweet potatoes, carrots, pumpkin, watermelon;

-Ready-to-eat foods: white bread, dextrose, maltose, cookies, honey.

Medium GI food (GI between 55-70)

- Staple food: whole wheat flour bread, millet porridge, buckwheat noodles, corn, oats, yams;

- Fruits: tropical fruits such as mango, pineapple, grapes, bananas, etc.;

-Ready-to-eat food: hamburger buns, oatmeal crackers, pizza;

-Mixed meals with few vegetables: Buttered rice + buns + lean pork, etc.

Low GI foods (GI less than 55)

- Staple foods: cooked whole wheat, barely processed coarse grains, black rice, macaroni, konjac, buckwheat;

- Dried beans and products: red beans, mung beans, lentils, black beans, chickpeas, peas, etc.;

- Dairy: powdered milk, cow's milk;

- Fruits: fruits containing more fruit acids Fruits such as apples, grapefruit, cherries, peaches, kiwi, plums;

-Ready-to-eat foods: high-fiber or whole-grain-type foods such as breads with mixed grains, oat-bran breads;

-Mixed meals: eggs + steamed buns + celery + buns, dumplings, etc.

How to develop the habit of low GI diet?

Low GI diet is good for health, but a person's dietary habits can not be easily changed, how do we develop low GI dietary habits?

The Chinese Guidelines for the Prevention and Control of Type 2 Diabetes clearly state that low-GI foods are beneficial to glycemic control, and the Chinese Dietary Guidelines for Type 2 Diabetes released in the same year also provide a deeper interpretation of a low-GI diet:

1. Eat more vegetables and choose fruits

Increasing the intake of vegetables reduces the total GI of the diet. Compared with eating one or no fruit, it is better to choose to eat two medium-sized low-calorie fruits every day. We can choose fruits with lower GI index, eat fruits in the middle of two meals or before and after exercise, and don't eat too many fruits each time.

2. Eat more whole grains

Whole grains are not finely processed, retaining the intact endosperm, bran, germ, etc., with a lower GI. 50g of white rice can be replaced with brown rice in the daily diet, which can reduce the risk of diabetes and help control blood sugar, blood lipids and weight.

3. Eat more legumes

Legumes that can be consumed regularly include mung beans, red kidney beans, flower beans, kidney beans, etc., except for soybeans. Add some mixed beans with meals in your regular diet, or eat some beans alone, which will help reduce the total GI index in your diet, and also increase satiety to prevent excessive food intake, resulting in obesity or high blood sugar.