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What does consuming probiotic and prebiotic products mean?
26 April 2021
This is a parameter that measures how quickly a food raises blood sugar levels.
The glycemic index measures the rate at which a food can raise blood glucose levels once it has been ingested. This parameter is quantified with carbohydrates, and can be low (values below 55), medium (between 55 and 70) or high (greater than 70). The scale of this measurement caps at a value of 110. Thus, the higher the glycemic index, the faster blood glucose will rise. One more factor to avoid diseases.
This is a parameter that, in terms of health, should be taken into account by people who suffer from diabetes, since it helps avoid blood glucose peaks and the index values help them control it. As in all aspects related to food and health, there are no tricks, but knowing how much and what to eat frequently and avoiding foods whose index is high.
Foods that help reduce the glycemic index
- Walnuts. Rich in dietary fiber, they maintain a very low GI. Source of phytochemicals such as potassium or magnesium, they should be consumed as little processed as possible.
- Garlic. Protective against diabetes-induced heart disease, garlic also harbors compounds that help resist insulin.
- Legume. In general, all legumes are recommended, since they contain healthy fats, fiber and proteins. Among others, beans are advisable to reduce the GI.
- Natural yogurt Scientific studies support the daily consumption of this product as reducing the risk of type 2 diabetes, and yogurts with sugar and flavors should be avoided.
- Avocado. It is a food that reduces blood glucose quickly due to its fiber content. It is also a reinforcement of cardiovascular functioning.
- Apple. Its water and fiber content compensates for its natural sugar levels. As for fruits, one aspect to keep in mind is that the higher the degree of maturity, the higher the level of sugar they contain.
- Oats. High in fiber, it helps maintain blood glucose by strengthening insulin resistance. Among other benefits, it regulates intestinal transit.
- Sweet potato. Quite the opposite of potatoes, sweet potatoes have a very low GI. Especially recommended for people with diabetes, since its meat has a high fiber content.
As for food, other factors such as the way of cooking also come into play. For example, eating fruit normally is not the same as eating it in juice, since the latter has a much higher GI. Products such as bread or pasta also influence. In the latter case, the longer the cooking time, the higher the GI will be. Obviously, the amount ingested also influences. Among the foods to avoid, with high glycemic indexes, we find white bread, processed cereals, soft drinks, potatoes, white rice or fruits such as watermelon.
