Saturday, January 28, 2023

Table of glycemic index of Mexican foods for diabetics according to IMSS

According to the National Survey on Health and Nutrition (saint 2022) done by INEGI Mexico 15.8% of the adult population suffers from diabetes, however, much is still unknown about how to control it Diet To improve the quality of life of diabetic patients. it diabetes food chart form from IMSS This can be very helpful.

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Did you know that type 2 diabetics can consume all types of food, with the exception of saccharides such as sugar and honey? However, if consumption is not moderate, it can affect their health, because on the one hand, all carbohydrates are broken down. Down as glucose and for another, diabetes often co-exists with high blood pressure.

For these reasons, diabetics often must not only avoid saccharides, but also reduce their intake of fruits, vegetables, grains, and legumes, as well as reduce fat intake. But the need to modify diet and lifestyle does not mean that they should give up these types of foods completely.

In short, a highly restrictive diet is not required to have diabetes, but it does indicate that one should improve their knowledge of the effects of different foods.

One way to do this is to consult a health professional about what to do. glycemic index along with food glycemic load, A diabetic who has a sense of context about how different food groups affect their blood sugar levels throughout the day can maintain a better quality of life in the long run.

The following table of foods for diabetics was created by the Mexican Institute of Social Security, it includes foods that Mexicans consume, as well as portions that need to be integrated day by day with their glycemic index and glycemic load. Can be convenient.

grain and derivatives

Food – Serving – Glycemic Index (GI) – Glycemic Load (GC)

  • Cooked Rice – 1/4 cup – GI: 64 – CG: 29.8
  • Cooked Oats – 3/4 cup – GI: 50 – CG: 82.1
  • Raw oats – 1/3 cup – GI: 59 – CG: 18.3
  • Cooked Yellow Corn – 1 1/2 pieces – GI: 53 – CG: 35
  • Cooked spaghetti – 1/3 cup – GI: 44 – CG: 20.3
  • Corn Flakes – 1/3 cup – GI: 81 – CG: 10.7
  • Hot Cakes – 3/4 Pie – Ig: 67 – CG: 25.1
  • Popcorn – 2 1/2 cups – Ig: 55 – CG:
  • Bread 7 Grains – 1 slice – GI: 55 – CG: 14.3
  • White Box Bread – 1 slice – GI: 70 – CG: 18.9
  • Wholemeal Box Bread – 1 slice – GI: 54 – CG: 13.5
  • Hamburger Bread – 30 grams – GI: 61 – CG: 9
  • Baked Potato – 1/2 piece – GI: 54 – CG: 45.9
  • Cooked Pasta – 1/2 cup – GI: 44 – CG: 26.4
  • Tapioca – 2 tbsp – GI: 70 – CG: 13.6
  • Corn Tortilla – 1 slice – GI: 52 – CG: 15.6
  • Flour Tortilla – 1/2 slice – GI: 30 – CG: 4.2

legumes

Food – Serving – Glycemic Index (GI) – Glycemic Load (GC)

  • Baked Beans – 1/2 cup – GI: 28 – CG: 6.3
  • Baked Beans – 1/2 cup – GI: 43 – CG: 8.8
  • Cooked chickpeas – 1/2 cup – GI: 31 – CG: 7.0
  • Cooked lentils – 1/2 cup – GI: 26 – CG: 5.2
  • Cooked Soy – 1/3 cup – GI: 18 – CG: 1.0

vegetables

Food – Serving – Glycemic Index (GI) – Glycemic Load (GC)

  • Raw Chaat – 2 cups – GI: 64 – CG: 2.7
  • Pumpkin – 80 grams – GI: 75 – CG: 3
  • Cooked Peas – 1/5 cup – GI: 48 – GL: 2.4
  • Corn – 150 grams – GI: 53 – CG: 17
  • Nabo – 150 g – Ig: 72 – CG: 7
  • Nopales – 100 grams – GI: 7 – CG: 0
  • Raw Carrots – 1/2 cup – GI: 47 – CG: 2.0

fruit

Food – Serving – Glycemic Index (GI) – Glycemic Load (GC)

  • Cherries – 20 pieces – GI: 22 – CG: 3.2
  • Apricots – 4 pieces – GI: 57 – CG: 8.0
  • Plum – 3 pieces – GI: 39 – CG: 7.1
  • Dried Dates – 2 pieces – GI: 103 – CG: 12.8
  • Yellow peaches – 2 pieces – GI: 42 – CG: 6.1
  • Strawberries – 17 medium pieces – GI: 40 – CG: 6.3
  • Kiwi – 1 1/2 pieces – GI: 53 – CG: 8.8
  • Sliced ​​Mango – 1 cup – GI: 51 – CG: 5.4
  • Apple – 1 piece – GI: 38 – CG: 5.6
  • Sliced ​​Watermelon – 1 cup – GI: 65 – CG: 9.5
  • Orange – 2 pcs – GI: 42 – CG: 7.6
  • Sliced ​​Papaya – 1 cup – GI: 59 – CG: 8.1
  • Raisins – 10 pieces – GI: 64 – CG: 10
  • Pears – 1/2 piece – GI: 38 – CG: 4.7
  • Banana -1/2 piece – GI: 52 – CG: 6.5
  • Sliced ​​Watermelon – 1 cup – GI: 72 – CG: 8.7
  • Grapes – 1 piece – GI: 25 – CG: 3.4
  • Grapes – 18 pieces – GI: 43 – CG: 6.6

dairy

Food – Serving – Glycemic Index (GI) – Glycemic Load (GC)

  • Whole Milk – 250 ml – GI: 27 – CG: 3
  • Skim milk – 250 ml – GI: 32 – CG: 4
  • Natural Yogurt – 200 ml – IG: 36 – CG:
  • Low Fat Drinkable Yogurt – 200 ml – GI: 38 – CG: 11
  • Yogurt for drink, low fat with fruit – 200 ml – GI: 27 – CG: 7
  • Ice cream – 50 g – GI: 61 – CG: 8

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What’s the use of knowing the glycemic index?

according to health experts from MadelineThe glycemic index (GI) is a measure of how quickly a food can raise your blood sugar (glucose) levels. Only carbohydrate foods have a GI.

Foods such as oils, fats and meat do not have a GI, although they can affect blood sugar in people with diabetes. In general, foods with a low GI increase the glucose in your body more slowly. Foods with a high GI raise blood sugar faster.

The GI scale goes from 0 to 100. Pure glucose has the highest GI and is assigned a value of 100. This reference is important for diabetics because when the GI is 70 or higher, it is of high value; If it goes from 56 to 69 it’s moderate, and 55 or lower would be minimal.

What’s the use of knowing the glycemic load?

According to Glycemic Research InstituteThe glycemic load (GL) of a food is a parameter that measures how quickly blood sugar levels rise after that food is consumed. One glycemic load unit corresponds to approximately one gram of glucose.

The glycemic load takes into account not only the amount of carbohydrates in a food, but the extent to which each gram of them raises blood sugar levels. Knowing this reference allows you to control blood sugar and administer the corresponding amount of insulin if necessary.

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