"Line" It is a popular ingredient that people often choose to eat. Most of the noodles are made of starch or carbohydrates as a source of energy for the body. When we eat starch, it is broken down into sugar before being absorbed into the body, causing blood sugar levels to rise. Eating Valuable carbohydrates, glycemic index (Glycemic Index or GI) and sugar content. (Glycemic Load or GL) It will help control blood sugar levels and maintain better health.

The doctor wrote this article and told us that: Although each type of noodle is made from the same flour, it has different calories. So that everyone can choose to eat. ‘Line' Better

But before we get to the matter of lines. The doctor would like to explain to everyone first: Value GI and the value GL What is it? 

Glycemic Index (GI) It is a value that represents the speed at which food causes blood sugar levels to rise. Compared to pure glucose, which is valuable. GI Equal to 100 It is divided into 3 levels as follows: 

• Value GI High : More 70 This causes a rapid increase in blood sugar levels.
• Value GI Medium : 56-69 It will cause blood sugar levels to rise gradually, sooner or later.
• Value GI Low : Less 55 This will cause a slow rise in blood sugar levels.

Glycemic Load (GL) They are: Values calculated from the GI AThe amount of sugar in foods causes blood sugar levels to rise. The calculation formula is as follows::  GL = [GI x Carbohydrate content(g)] ÷ 100 Divided into: 3 Level

• Value GL High : Located 20 Or more
• Value GL Medium : Located 11-19
• Value GL Low : Located 10 or lower

Valuable food GL It has less impact on blood sugar levels than valuable foods. GL High (More 20)

Rated Lines Each type has energy. - GI - GL How much is it? Sort by descending energy per 100 grams of boiled noodles

1.       Noodles

The noodles are the most energy-efficient because they are made from wheat flour (mixed with different types of flour depending on the recipe). Mixed with eggs, it gives the noodles more energy. But this increase in protein also makes the value of GI It has also decreased.

Energy 209 kcal – GI 40 – GL 15

2.       Twine

The dough is rolled into sheets, steamed to cook, and then cut into strips.

Energy 156 kcal – GI 53 – GL 13

3.       Spaghetti

Spaghetti is usually made from wheat flour (Wheat) thus increasing the composition of protein and dietary fiber.

Energy 155 kcal – GI 49 – GL 15

4.       Thin noodles

It has rice flour as the main ingredient as well as twine. Cut it until it is about 0.2 centimeters small, and go through a drying process to remove moisture. GI of the thin line that changes. Compared to twine or rice noodles made from the same type of flour.

Energy 154 kcal – GI 61 – GL 31

5.       Instant noodles

Made from wheat flour, mixed with oil and various ingredients depending on each taste, it has been processed a lot before being fried. GI It has also decreased.

Energy 139 kcal – GI 47 – GL 14

6.       Rice noodles

It is made from rice flour, as well as thin and large noodles, but much smaller. The process is similar to thin strands, but it provides less energy.

Energy 113 kcal – GI 53 – GL 13

7.       Chinese Dessert

There are many types of Chinese snacks, including fermented Chinese snacks, fresh Chinese snacks, and dried Chinese snacks, which are made from rice, soaked and crushed, before being squeezed into strips.

Energy 80 kcal – GI 57 – GL 14

8.       Vermicelli

The vermicelli production process separates the protein into a clear flour.

50-70 Energy kcal – GI 45 – GL 9

9.       Konjac Line

Konjac noodles contain soluble dietary fiber. (Soluble Fiber) It is called glucomannan. (Glucomannan) This is not digested and absorbed in the intestines, making eating konjac almost no energy and does not increase blood sugar levels.

Energy 5-10 kcal – GI 0 – GL 0

It can be seen that each type of line is not valuable. GI and GL However, if you eat too much, it can cause a high increase in blood sugar and accumulate as excess fat in the body. Therefore, the doctor always reminds us that if we eat more than our body's energy needs, it can lead to obesity. Therefore, eat only in moderation and don't forget to exercise always.

The table shows the energy of each type per 100 grams.

References

1.Juliano, B.O., et al., Properties of Thai cooked rice and noodles differing in glycemic index in noninsulin-dependent diabetics. Plant Foods for Human Nutrition, 1989. 39(4): p. 369-74.

2. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. DiabCare 2008; 31(12).

3. Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. The American journal of clinical nutrition. 2002;76(1):5-56.

4. Institute of Nutrition. Programs INMUCAL-Nutrients V3. Nakhon Pathom: Institute of Nutrition, Mahidol University.