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Diabetes: low-glycemic carbohydrate tips

Diabetes: low-glycemic carbohydrate tips

Patients with diabetes need to pay attention to the glycemic index of food, a measurement that represents how quickly carbohydrates are absorbed by the body. Foods can be classified as low GI (up to 55), moderate (up to 69) or high GI (70 or more), following a scale of up to 100.

High GI items contain large amounts of simple carbohydrates, or sugar into the bloodstream, such as refined sugar or white flour. Low GIs, on the other hand, contain large amounts of complex carbohydrates, in other words, that put the sugar in the blood. And they are rich in fibers that can help balance blood sugar levels and improve insulin action and are rich in complex carbohydrates, says Amanda Aboud, a nutritionist at the National Diabetes Care Association (Anad).

With this "If you are hyperglycemic and hungry, give preference to foods with a lower glycemic index." In cases of hypoglycemia, the correction is faster if you opt for those with a higher GI, "says Denise Ludovico, an endocrinopediatrist at ADJ Diabetes Brasil.

Below you will find a list with good options of low-index foods

Brown rice

Brown rice - Photo: Getty Images

By not going through the normal process of industrialization the brown rice keeps the outer layer of the grain. This causes it to have 20% lower circulating glucose levels than white rice. In addition, the food keeps its nutritional qualities conserved, unlike white rice. The food is rich in vitamins like A, B1, B2, B6. B12, also minerals and fibers that help keep the gut regulated.

Sweet potato

Important source of energy, sweet potatoes are also a food that has a low glycemic index, around 44. It overcomes other tubers in various nutrients such as retinol, vitamin B1, vitamin C and calcium. The sweet potato still has starch resistant, which because it is an insoluble fiber, resists the enzymes of the small intestine, which can not digest it. This causes the fat and sugar molecules to be absorbed more gradually after consumption of a carbohydrate.


Ears of corn - Photo: Getty Images

Although when it is raw, it is considered a vegetable, the food also has large amount of carbohydrates. To give you an idea, 100 g of corn contains 70 g of carbohydrates. However, the food has a glycemic index of 53. And it is considered to be one of the most nutritious foods out there because it contains virtually all amino acids. Corn is rich in fiber, vitamin A, B vitamins, iron, potassium, phosphorus, calcium and cellulose. And it does not contain gluten. It is worth remembering that the best way to consume all the nutrients of corn is in natura. This is because if the food is cooked, for example, it can lose a percentage of its nutritional properties for water.


Oats - Photo: Getty Images

low glycemic index. It has two types of fibers: one part are insoluble fibers, such as cellulose, which the enzymes in our body can not break. However, the prominence of the cereal is soluble fibers, beta-glucans, which line the walls of the stomach and intestine, delaying gastric emptying and prolonging satiety.

Reducing the Glycemic Index of Food

Although the better the consumption of complex carbohydrates, the patient with diabetes can eat everything. Even consume foods with a high glycemic index. However, it is important to note that there are some techniques that can help lower the GI of food. Check below:

Change food temperature

After cooking, refrigerate 15 to 20 minutes and reheat when serving. The reduction of the GI occurs because the starch molecules undergo a transformation, making the digestive enzymes harder, thus slowing the absorption.

Balance in the sauce

In the case of foods that carry sauce, an option is also choose vegetable-based options. This is because the fibers in these foods will act to slow the absorption of glucose.

Use whole fibers

If you consume refined or simple carbohydrates, try to include fibers in the same meal. The greater the refinement, the greater the ability to raise blood sugar levels.

In the case of fruits, which can also cause glycemic peaks, the inclusion of fiber is also able to lower the glycemic index of food. One tip is to add cereals like bran, granola or grains like chia, oats and flaxseed.

Make milk or yogurt vitamins

Dairy products such as milks and low-fat yogurts also have a low glycemic index and can help balance a meal with fruit. Therefore, they are healthy options for those who want to consume fruits, but need to avoid glycemic peaks.

Include oilseeds in your meal

Regular consumption of oilseeds also has metabolic effects for those who want to lower their glycemic index. The reasons are that oilseeds control the absorption of glycemia in the body, as well as contribute to the reduction of LDL (bad cholesterol) and triglycerides, increase HDL (good cholesterol), lower blood pressure and helps maintain ideal weight, reducing the risk of obesity.

"In addition, people who consume oilseeds end up not ingesting carbohydrates, which is beneficial even for people who already live with diabetes," says endocrinologist Mateus Dornelles Severo of the Brazilian Society of Diabetes ). Just do not exaggerate the salt or sugar, which can accompany the portions of these seeds, which can be good snacks. Some examples of oilseeds are nuts, nuts, almonds, macadamias, hazelnuts and pistachios are rich in unsaturated fats, proteins of high biological value, fibers, vitamins and minerals (potassium, calcium, magnesium and selenium), as well as phytochemicals (flavonoids, carotenoids and phytosterols).

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