Sticky corn
Sticky corn has a glycemic index (GI) of about 70-80, belonging to the group of foods with high GI. With the same weight, eating sticky corn can cause blood sugar to increase faster than sweet corn, which has a GI of about 50-60.
In addition, sticky corn flour contains about 70-75% starch, of which the majority is amylopectin. This type of starch is quickly digested, causing foods to tend to cause blood sugar to rise rapidly after eating.
Millet porridge
Millet is a type of cereal commonly used to cook porridge, especially in breakfast or dinner. However, when cooked into porridge, the starch in millet seeds is softened and resolved more easily, which can cause blood sugar to rise rapidly.
Therefore, instead of just eating a bowl of millet porridge during meals, you can combine other food groups to make meals more balanced.
Grilled sweet potatoes
Not only food, processing methods also affect blood sugar levels. Steamed or boiled sweet potatoes have an IG of about 77, while grilled sweet potatoes can reach 94.
During grilling, a part of the sugar in sweet potatoes is metabolized, and at the same time the starch structure changes, making sweet potatoes easier to digest and can cause blood sugar to rise faster than steamed or boiled sweet potatoes.
Mixed cereal powder
Many whole grains have a natural structure that helps the digestive process take place slower. However, when ground into fine powder and then mixed with water, the grain structure is significantly broken.
This process makes starch more easily in contact with the digestive system, thereby making food absorbed quickly and blood sugar levels increase compared to using grains in grain form or less processed.
