Manage blood sugar easily អ្វីទៅជាជីអាយរបស់អាហារ អាចប្រើបានដោយរបៀបណា? Glycemic Index Explained

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  • เผยแพร่เมื่อ 29 ต.ค. 2024
  • The glycemic index (GI) is a relative ranking of how different carbohydrates affect blood sugar. When you have type 2 diabetes, one of the best ways to control your glucose levels is to eat foods that don't cause major blood sugar (glucose) spikes.
    Knowing the glycemic index of the carbohydrates you eat can help you fine-tune your meals to keep your blood sugar within a normal range. Foods with a higher GI value are more likely to spike your blood sugar than foods with a lower GI.
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    Low-GI Foods (55 or Less)
    Foods GI
    Apple 36
    Apple juice 41
    Banana 51
    Barley 28
    Carrots, boiled 39
    Chickpeas 28
    Chocolate 40
    Dates 42
    Kidney beans 24
    Lentils 32
    Mango 51
    Orange 43
    Orange juice 50
    Peaches, canned 43
    Plantain 55
    Rice noodles 53
    Rolled oats 55
    Skim milk 37
    Soya beans 16
    Soy milk 34
    Spaghetti, white 49
    Spaghetti, whole grain 48
    Specialty grain bread 53
    Strawberry jam 49
    Sweet corn 52
    Taro, boiled 53
    Udon noodles 55
    Vegetable soup 48
    Whole milk 39
    Yogurt, fruit 41
    Medium-GI Foods (56 to 69)
    Foods GI
    Brown rice, boiled 68
    French fries 63
    Millet porridge 67
    Pineapple 59
    Popcorn 65
    Potato chips 56
    Pumpkin, boiled 64
    Soda, non-diet 59
    Sweet potato, boiled 63
    Wheat flake biscuits cereal 69
    Wheat roti 62
    High-GI Foods (70 to 100)
    Foods GI
    Cornflakes 81
    Instant oatmeal 79
    Potato, boiled 78
    Potatoes, instant mashed 87
    Rice milk 86
    Rice porridge 78
    Rice crackers 87
    Unleavened wheat bread 70
    Watermelon 76
    White rice, boiled 73
    White bread (wheat) 75
    Whole wheat bread 74
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