I. Introduction to High-Glycemic Index Foods
In daily life, some foods are digested and absorbed quickly, causing a rapid rise in blood glucose. These are called high-glycemic index (high-GI) foods.
Refined carbohydrates: such as white porridge, glutinous rice products (glutinous rice balls, zongzi), white bread, etc. They are digested and absorbed rapidly and tend to cause sharp blood glucose spikes.
High-sugar fruits: winter jujubes, durian, lychee, longan and other fruits with very high sugar content, which should be avoided as much as possible.
Foods with added sugar: candies, honey and sugary drinks (Coca-Cola, fruit juices) can also raise blood glucose quickly.II. Warnings About High-Fat and Processed Foods
In addition to high-GI foods, some high-fat and processed foods also require our attention.
Fried foods: such as fried dough sticks, fried chicken, etc., which are high in saturated fat and increase cardiovascular risk.
Processed meats: sausages, cured meats, etc. They are not only high in salt and fat but also contain nitrites, which may impair pancreatic islet function.
Animal offal and skin: pork liver, chicken skin, etc., are high in cholesterol and may easily trigger complications.We need to be especially careful with these foods that may pose health risks. So what healthier choices are available?
III. Healthy Dietary Alternatives
Low-sugar fruits: moderate consumption of low-sugar fruits such as apples, blueberries and pomelos is a good choice. They not only taste delicious but also help maintain stable blood glucose.
High-fiber staple foods: whole grains such as brown rice and buckwheat help stabilize blood glucose. They are rich in fiber, which slows down digestion and absorption, avoiding sharp blood glucose fluctuations.
High-quality protein: fish and soy products (for people with normal kidney function) are better protein sources. They are rich in essential amino acids and help maintain good health.Everyone’s physical condition is unique. When adjusting your diet, it is best to make personalized changes based on blood glucose monitoring results and medical advice. Let us pursue a healthy diet together and embrace a better life!