Most people have the understanding that coarse grains raise blood sugar slowly, and eating coarse grains appropriately is conducive to blood sugar control.
In fact, coarse grains are a big family, not all coarse grains have a sugar control effect, when you choose the wrong or eat the wrong thing, some coarse grains can even be called "pseudo coarse grains", because they rise sugar faster than rice, white flour and other fine grains.
The main component of staple foods such as coarse and fine grains is starch, and there are two main types of starch: amylopectin and amylose.
AmyloseThe arrangement is tightIt is not easily broken down in the bodyThe effect on blood sugar is relatively small. For example:Oats, buckwheatBarleyRed beansCornand other coarse grains
And eat upThe taste is glutinousGlutinous cereals contain more amylopectin and many amylopectin branches, which are relatively loose in structure, easy to be digested and decomposed, and have a faster glycemic rate. For example, rhubarb rice, small yellow rice, waxy corn, black glutinous rice, etc.
Therefore,If blood sugar control is poor, be sure to avoid whole grains that are high in amylopectin.
Be sure not to drink a lot of small yellow rice porridge, let alone use porridge for breakfast or dinner, you can eat some dry staple food before drinking porridge, porridge can not be too bad, the same meal should be matched with ingredients rich in protein and dietary fiber, such as milk, soybean products, mixed beans, vegetables, etc., but also pay attention to the staple food at the end to eat, so that it is more friendly to blood sugar.
In terms of the way of eating whole grains, many people like to grind whole grains into a powder, brew them into a paste and eat them, thinking that this is convenient and rich in nutrients.
What some people may not realize, however, is that the process of flouring whole grains can lead to an increase in the glycemic index (GI) of the food.
A GI of 55 is considered a low GI, a 55-70 is considered a medium GI, and a 70 is considered a high GI.
For example, when red beans are steamed normally, their GI is only 23. However, if the red beans are ground into powder and eaten in a paste, their GI will increase more than threefold to 72, making them a high-GI food.
Therefore, people who need to control their blood sugar must be aware of this. If you like to eat whole grain paste and need to control your blood sugar, it is recommended to give preference to those whole grains that still have a relatively low glycemic index after being ground into powder, such as mung beans, lentils, etc.;And for coarse grains such as red beans, barley, and black rice, it is best to reduce the amount of ground into powder and eat as a paste.
Both soy milk and milk contain a variety of nutrients such as protein, fat, and calcium. When they are used to make coarse grain paste, they can slow down the rate of blood sugar rise to a certain extent and improve the taste and nutritional value.
To prepare, take one level scoop of coarse grain powder and add 150ml of hot milk or soy milk. If necessary, it is recommended to choose milk. Even if your blood sugar is high, this combination can better meet your nutritional needs.
For best results, we recommend that whole grains are not eaten on their own, and that it is best to pair them with fine grains. Eating too much whole grains can lead to discomfort such as bloating, abdominal pain, indigestion, acid reflux or hiccups.
Considering the angle of blood sugar control, the ratio of coarse grains to fine grains is best controlled at 1:1 or 2:1.
For people with better gastrointestinal function, you can take a combination of half coarse grain and half fine grain, or even two more coarse grains than fine grains.
For people with weak gastrointestinal function, it is recommended that coarse grains account for 30% of the meal size and fine grains account for 70% of the meal size.
In addition, it is advisable to divide whole grains evenly among three meals a day and not to concentrate them all in one meal.
Some people may have difficulty digesting whole grains at night and may experience acid reflux when lying down. Whole grains can be eaten with little or no whole grains at dinner to avoid this.