Are you constantly hungry? Do you keep the same weight even if you’ve reduced your calorie intake? You still have stomach problems? If the answer is yes, this is probably a sign that you suffer from high blood sugar.
High blood sugar is not just for people with diabetes. Anyone can suffer if it consumes a large amount of sugary foods such as candy, sodas, cakes, and if hyperglycemia persists, it can cause serious health problems.
What is hyperglycemia and what are the causes?
Blood sugar levels increases as the amount of insulin in the blood is inadequate or ineffective and does not allow the cells to absorb glucose, causing its accumulation in the blood. This may be due, among others things, to the use of certain medications such as cortisone, to certain diseases such as diabetes, stress, lack of regular exercise, poor eating habits, an extreme emotional stress (bereavement, fear…), etc.
The accumulation of sugar in the blood is not always synonymous with diabetes: it is only a symptom.
To better help you track the disease, here is a list of 14 warning signs:
• Dry mouth
• Continual thirst sensation
• Frequent urination, especially at night
• Permanent sensation of hunger
• Skin dryness and itching
• Unexplained weight gain and abdominal fat accumulation
• Concentration problems
• Vision problems
• Recurrent infections
• Stomach problems
• Nerve problems
• Slow healing of wounds and cuts
• Physical weakness
To limit the effects of hyperglycemia and reverse it, start with your menu. That’s why we developed for you a list of foods with low glycemic index that you should incorporate into your daily eating routine, replacing carbohydrate foods.
What is glycemic index?
The glycemic index (GI) is a numerical index that ranks foods according to the glycemic rise when these products are consumed. This index varies on a scale from 0 to 100, and foods that cause an increase in sugar levels in the blood, are those whose glycemic index is higher: for example, pure glucose has a GI of 100 and it is regarded as a reference point. Food with a high GI are rapidly absorbed and digested by the body, thus causing an abrupt change in blood glucose levels in the blood, unlike food with a low glycemic index, which require digestion time and longer absorption and the raise of blood glucose level is more gradual. These are very beneficial for the body and reduce the level of insulin production and resistance, which prevents the onset of the above symptoms. In addition, they are great for weight loss because they delay hunger pangs and regulate appetite.
List of glycemic index of foods
Replacing the intake of foods with high GI with other low to moderate GI foods is the first step to take if you want to lose weight, reverse the symptoms of hyperglycemia or you just want have a better diet.
Foods with high glycemic index: 70 and above should be avoided (like white flour, biscuits, cereals, potato chips, baked beans …)
Foods with moderate glycemic index, 55 to 69, should be consumed in moderation (like pineapple, wheat, Japanese apple, kiwi…)
Foods with low glycemic index: 0 to 54 are preferred
Here is a list of foods low glycemic index:
Eggs (1 egg) – 0
Hummus (a cup) – 6
Broccoli (one cup) – 6
Yellow onion (medium) – 15
Cashew nuts (one cup) – 22
Cherries (one cup) – 22
Grapefruit (half) – 25
Yogurt (no sugar added – 1 jar) – 23
White beans (1 cup) – 31
Red beans (1 cup) – 34
Apple (1 medium) – 38
Tomato juice (230 ml) – 38
Spaghetti (1 cup) – 42
Green grapes (1 cup) – 46
Pineapple juice (230 ml) – 46
Carrot (1 large) – 47
Orange (1 medium) – 48
Banana (1 large) – 52
Peas (1 cup) – 52
Important: The list above shows the average glycemic index of each food. However, each body can react differently to their consumption, and this is why it is advisable to check your blood sugar two hours after eating a specific food.