Are you constantly hungry? Did you gain weight even if you reduced your calorie intake? Do you still have stomach problems? If the answer is yes, this is probably a sign that you have high blood sugar.
High blood sugar is not just about people with diabetes. Anyone can suffer if they consume a lot of sweet foods such as sweets, sodas, cakes, and if this hyperglycemia persists, it can cause serious health problems.
What is hyperglycemia and what are the causes?
The blood glucose level increases when the amount of insulin in the blood is insufficient or ineffective and does not allow the cells to absorb glucose, which causes its accumulation in the blood. This may be due, among other things, to the taking of certain medications such as cortisone, to certain diseases such as diabetes, stress, lack of regular physical activity, bad eating habits, extreme emotional state (mourning, fright …), etc.
The accumulation of sugar in the blood is not always synonymous with diabetes: it is only a symptom.
To better help you detect this disease, here is a list of 14 alarming signs:
- Oral dryness
- Continuous feeling of thirst
- Frequent urination, especially during the night
- Permanent feeling of hunger
- Dryness and itchy skin
- Unexplained weight gain and abdominal fat accumulation
- Concentration problems
- Vision disorders
- Recurrent infections
- Stomach problems
- Nervous problems
- Slow healing of wounds and cuts
- Physical weakness
To limit the effects of hyperglycemia and reverse them, start with your plate. That’s why we’ve
developed a list of low glycemic index foods for you that you should incorporate into your daily eating routine, replacing high-carbohydrate foods.
What is a glycemic index?
The glycemic index (GI) is a numerical index that classifies foods according to the glycemic rise they produce when they are consumed. This index varies on a scale from 0 to 100, and the foods that cause an increase in blood sugar are those with the highest glycemic index: for example, pure glucose has a GI of 100 and it is considered a point of reference. Foods with a high GI are rapidly absorbed and digested by the body, causing a sudden change in blood glucose levels, in contrast to foods with a low GI, which require a longer digestion and absorption time, and which increases blood sugar levels more gradually. These are very beneficial for the body and reduce the level of insulin produced and its resistance, which prevents the onset of the above symptoms. Plus, they are great for weight loss because they delay the feeling of hunger and regulate appetite.
List of glycemic indexes of certain foods
Replacing your high GI foods with other foods with low or moderate GI is the first step if you want to lose weight, reverse the symptoms of high blood sugar, or simply have a better diet.
Foods with a high glycemic index: 70 and more are to be avoided (like white flour, biscuits, cooked celery, crisps, cooked beans …)
Foods with a moderate glycemic index: 55 to 69 are to be consumed in moderation (like pineapple, wheat, spelled, persimmon, kiwi …)
Foods with a low glycemic index: 0 to 54 are preferred
Here is a table showing low glycemic index foods:
Eggs (1 egg) – 0
Hummus (a cup) – 6
Broccoli (a cup) – 6
Yellow onion (medium) – 15
Cashew nuts (one cup) – 22
Cherries (one cup) – 22
Grapefruit (half) – 25
Yogurt (no added sugar – 1 pot) – 23
White beans (1 cup) – 31
Red beans (1 cup) – 34
Apple (1 average) – 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 average) – 48
Banana (1 large) – 52
Peas (1 cup) – 52
Important: The list above shows the average glycemic index of each food. However, each body may react differently to their consumption, which is why it is advisable to check your blood glucose level two hours after eating a specific food.