Chinese Gi Diet Food Glycemic Index Chart

How to Eat Chinese food with Low Gi

Chinese gi diet food. Like white bread, many Chinese staples are high gi foods such as white rice, white steamed bun, or porridge. But don't worry if you like Chinese food. Look at the chart 2  food gi list, you can see if serve with vegetables you can get low to medium gi level.

All kinds of noodles are low gi food. It's a lucky thing if a diabetics likes to eat noodle.

Combining some beans or coarse grain can lower the gi of steamed bun or white rice, as well as balance the nutrition. Coarse corn powder with wheat flour bun or buckwheat with whole wheat flour bun, or small red bean with white rice is very delicious main food.

Besides tofu, lotus root powder and vermicelli are good choices. Lotus root powder can be served as drinks. When you feel uncomfortable on your stomach or get cold and don't like to eat food, you'll feel better if drinking some lotus root soup. In the past, I thought two starchy foods are not good to the diabetics. But you see they are low gi food. Vermicelli made of mung bean and pea powder has the function of purging heat, suitable to eat in summer. Boiled in water, mixed with vinegar and other sauce, refresh! Traditional vermicelli was added alum which may cause Alzhimer. Now there is alum free vermicelli. You can eat safely.

Chinese dumplings and steamed stuffed buns are so special low gi foods. In a small piece of food, it includes wheat flour, meat, vegetables, and any other ingredients and flavors you want to put in. As long as you don't put in too much oil it is a good choice for those who want to control portion. However, you need to practice if you want to cook yourself. Here is how to make Chinese dumplings.

In Chinese restaurants there are no so many low gi Chinese foods. If you eat outside or order by delivery, the only solution is to order many vegetable dishes.

The glycemic index of Chinese food chart1

Staples Name Gi (glycemic index) Noodle/Beans Name Gi (glycemic index)
steamed bun 88 noodle, wheat 49
glutinous rice 88 black rice porridge 45
steamed white rice 83 noodle,dried broad and thick 46
rice cake 82 noodle, wholewheat 37
wheat noodle,fresh 82 noodle, enhanced protein 27
chinese pancake 80 black bean 42
steamed millet  71 lotus root powder 33
steamed brown rice 70 vermicelli, mungbean and pea 32
white rice porridge 69 vermicelli, potato 14
corn porridge 68 soybean,boil 18
steamed bun, buckwheat 67 green bean 27-39
white rice & glutinous rice porridge 65 tofu,stewed 32
white rice porridge 62 tofu, freezed 22
noodle, buckwheat 59 dried tofu 24
steamed black rice 55 mung bean 27
sweet corn, boil 55 soybean 18
cracked corn porridge 54 broad bean 17

 

The glycemic index of Chinese food chart2

Food Name Gi (glycemic index)
Chinese date 103
beef noodle 89
rice+ stewed pork 73
rice+ stir fried garlic sprout with egg 68
steamed bun, corn and wheat 65
rice+ stir fried garlic sprout 58
rice+ celery stir fried pork 57
steamed bun + beef boiled in soybean sauce 49
steamed bun+ stir fried celery with egg 49
pancake + stir fired black fungus with egg 48
steamed stuffed bun, celery and pork fillings 39
rice+fish 37
Jiaozi(Chinese dumpling), mixed vegetable fillings 28
stewed pork with vermicelli 17
   


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