In today's context of the growing popularity of healthy eating concepts, people are increasingly concerned about the intake of sugar in food. It is especially important for diabetics or people who want to control their blood sugar to choose foods with a low glycemic index. In this article, we'll introduce you to the least glycemic staple foods to help you achieve smooth blood sugar control in your diet.
The glycemic index is a measure of how quickly a food causes a rise in blood sugar levels, and it reflects the degree to which carbohydrates in a food are digested and absorbed, resulting in an increase in blood sugar. The higher the glycemic index, the faster the food-induced increase in blood sugar;The lower the glycemic index, the slower the food-induced rise in blood sugar.
When it comes to the choice of staple foods, it is often recommended to choose foods with a low glycemic index because they are able to release sugar slowly and avoid a sharp increase in blood sugar levels.
Here are some staples that are widely considered to be low glycemic index:
1.Brown rice: Brown rice is a whole grain that has a relatively low glycemic index of around 55. Brown rice is rich in dietary fiber, which slows down digestion, which reduces the rate at which blood sugar rises. In addition, brown rice is also rich in B vitamins and minerals, which are great for good health.
2.Black rice: Black rice is also a whole grain that has a slightly lower glycemic index than brown rice. The anthocyanins and dietary fiber contained in black rice help control blood sugar. When black rice is cooked, its glycemic index decreases even further, making it an ideal staple food choice for diabetics.
3.Barley rice: Barley rice is one of the staple foods of the Tibetan people, and it has a very low glycemic index, around 20-30. Betaglucan, which is found in barley rice, is a natural prebiotic that promotes gut health and lowers blood sugar.
4.Quinoa rice: Quinoa is a grain widely cultivated in South America, and it also has a very low glycemic index. The high-quality proteins, vitamins and minerals contained in quinoa have many health benefits. When quinoa is cooked, its glycemic index is further reduced, making it an ideal food choice for diabetics.
5.Buckwheat rice: Buckwheat rice is a common food in northern China, and it has a low glycemic index of around 50. The dietary fiber and trace elements contained in buckwheat rice help control blood sugar.
In addition to the above-mentioned cereals with a low glycemic index, there are some other foods that can also be used as staples with a low glycemic index, such as: whole wheat bread, pasta, brown rice balls, etc. The carbohydrates in these foods are broken down and absorbed more slowly, helping to keep blood sugar levels stable.
Of course, even in foods with a low glycemic index, intake control is very important. Excessive intake of even foods with a low glycemic index can lead to an increase in blood sugar levels. Therefore, a reasonable diet and control of the total calorie intake of foods are the key to blood sugar control.
In addition, for diabetics, in addition to choosing foods with a low glycemic index, they also need to pay attention to the way the food is cooked and paired. For example, cooking methods such as boiling, steaming, and stewing retain nutrients in food and help control blood sugar. And the food mix should also be varied to ensure adequate nutrient intake.
In conclusion, the least glycemic staple foods are usually those grains with a low glycemic index, such as brown rice, black rice, barley rice, quinoa rice, buckwheat rice, etc. These foods release sugar slowly, avoiding a sharp spike in blood sugar levels. However, even foods with a low glycemic index need to be careful about how you control your intake, as well as how the food is cooked and paired. With a reasonable diet, we can keep our blood sugar levels stable while enjoying our meals.