It is a parameter that measures the speed at which a food raises the level of sugar in the blood.

The glycemic index measures the speed at which a food can raise the level of glucose in the blood once it has been eaten. 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 measure is capped at a value of 110. Thus, the higher the glycemic index, the faster the blood glucose will rise. One more factor to avoid diseases.

It is a parameter that, in health matters, people with diabetes should take into account, since it helps to avoid spikes in blood glucose 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 those foods whose index is high.

Foods that help lower the glycemic index
1- Walnuts

Rich in dietary fiber, they have a very low GI. Source of phytochemicals such as potassium or magnesium, they should be consumed as little processed as possible.

garlic2
2-Garlic

Protective against diabetes-induced heart disease, garlic also harbors compounds that help resist insulin.

Chickpeas, an unusual option for breakfast.
3- Legume

In general, all legumes are recommended, as they contain healthy fats, fiber and protein. Among others, to reduce the GI, beans are recommended.

The recall concerns skimmed yoghurt with fruit pieces.
4- natural yogurt

Scientific studies support the daily consumption of this product as a type 2 diabetes risk reducer, avoiding those yogurts with sugars and flavors.

An avocado cut in half
5- Avocado

It is a food that reduces blood glucose quickly due to its fiber content. It is also a reinforcement to cardiovascular functioning.

An apple a day has numerous health benefits.
6- Apple

Its water and fiber content compensates for its natural sugar levels. As for the fruits, one aspect to take into account is that the higher the degree of ripeness, the higher the level of sugar they contain.

Eating oatmeal flakes daily helps prevent diseases and keep you in shape.
7- Oatmeal

High fiber content, helps maintain blood glucose by strengthening insulin resistance. Among other benefits, it regulates intestinal transit.

Sweet potatoes or sweet potatoes, tubers that came from America after the discovery.
8- 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 intervene. 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 have an influence. In the latter case, the longer the cooking time, the higher the GI will be. Obviously, the amount that is 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.