Many people eat these "fake coarse grains" every day to be careful of skyrocketing blood sugar levels
2023-11-30
Most of us have this understanding: coarse grains raise blood sugar slowly, and eating coarse grains appropriately is beneficial for controlling blood sugar. In fact, coarse grains are a big family, and not all coarse grains have sugar control effects. When selected or eaten incorrectly, some coarse grains can even be called "pseudo coarse grains" because they increase sugar faster than fine grains such as rice and white flour. Choosing the wrong type of grain can increase sugar quickly and taste sticky. Glutinous grains such as big yellow rice, small yellow rice, glutinous corn, black glutinous rice, etc. can increase sugar quickly. The main component of staple foods such as coarse and fine grains is starch, which is mainly divided into two types: amylopectin and amylose. Oats, red beans, and other coarse grains have a high content of amylose, which is tightly arranged and not easily broken down in the body, and has a relatively small impact on blood sugar. Glutinous grains have a high content of branched starch, multiple branches of branched starch, a relatively loose structure, and are easy to digest and decompose, resulting in a faster rate of sugar increase. If blood sugar control is poor, it is important to avoid coarse grains with high amylopectin content. Take millet as an example. millet is also called glutinous millet. Many people like to drink millet porridge at dinner, but in fact, millet porridge rises sugar faster than white rice porridge. If you need to control your blood sugar, you must not drink a large amount of yellow rice porridge, let alone Congee as breakfast or dinner. You can eat some dry staple food before drinking Congee. Congee can not be boiled too bad. You should match with food rich in protein and dietary fiber, such as milk, soy products, beans, vegetables, etc., and pay attention to putting the staple food at the end of the meal, so that it is more friendly to blood sugar. Mixing flour can make coarse grains easier to sugar. In terms of consumption, many people like to mix coarse grains into flour and then rinse them with water to make a paste, which is convenient and nutritious. However, what many people may not know is that the act of "grinding" can increase the glycemic index (GI) of food. After grinding coarse grains, GI generally increases, and some foods directly change from low GI to high GI foods. For example, red beans, under normal cooking conditions, have a GI of only 23. However, if they are beaten into powder and eaten in a batter, their GI increases by more than three times to 72, making them a high GI food. So, people who need to control sugar must pay attention to this "trap". If you like to eat coarse grain batter but need to control blood sugar, it is recommended to prioritize those with a relatively low glycemic index after grinding, such as mung beans, lentils, etc., and avoid grinding red beans, Job's tears, black rice, etc. into batter. When preparing coarse grain paste, it is advisable to replace water with milk soybean milk and milk containing protein, fat, calcium and other nutrients. Using them to prepare coarse grain paste can slow down the sugar rise to a certain extent, and has better taste and nutrition. When preparing, you can use a flat spoon of coarse grain powder to mix 150 ml of hot milk or soybean milk. Milk is preferred. Even if blood sugar is high, it is not advisable to only eat coarse grains. Although it is good, it is best not to eat coarse grains alone. It is best to mix coarse and fine grains. Eating too much coarse grains can cause discomfort, such as bloating, abdominal pain, indigestion, acid reflux, and hiccups. From the perspective of sugar control, it is best to control the ratio of coarse and fine grains at 1:1 or 2:1. People with good gastrointestinal function can have half of their coarse grains, half of their fine grains, and even coarse grains 2 and fine grains 1. People with weaker gastrointestinal function may
Edit：GuoGuo Responsible editor：FangZhiYou
Source：people.cn
Special statement: if the pictures and texts reproduced or quoted on this site infringe your legitimate rights and interests, please contact this site, and this site will correct and delete them in time. For copyright issues and website cooperation, please contact through outlook new era email：lwxsd@liaowanghn.com
Recommended Reading Change it 
Home
