In today's society, blood sugar problems have become a common health problem. To control their blood sugar levels, many people start to pay attention to their eating habits and try various ways to lower their blood sugar. Among them, eating whole grains is considered an effective way. But can eating whole grains really lower blood sugar?Before answering this question, we first need to understand what whole grains are.
Coarse grains refer to unrefined grains such as brown rice, whole wheat flour, oats, corn, etc. Compared to refined grains such as white rice and white flour, whole grains retain more fiber, vitamins and minerals. These nutrients are important for maintaining good health and controlling blood sugar levels.
The main reasons why eating whole grains can lower blood sugar are as follows:
First of all, whole grains are rich in dietary fiber. Dietary fiber is a type of carbohydrate that cannot be digested and absorbed by the body, but it can help promote intestinal peristalsis and slow down the digestion of food in the intestines, thereby delaying the rise in blood sugar. In addition, dietary fiber can also increase satiety, reduce the amount of food eaten, and help control weight and blood sugar.
Secondly, the vitamins and minerals in whole grains also play a positive role in blood sugar control. For example, brown rice is rich in vitamins B1, B2, and B6 and minerals such as zinc and magnesium, which promote the secretion and utilization of insulin and help regulate blood sugar levels.
In addition, whole grains are digested and absorbed relatively slowly, which can make the rise in blood sugar more slow. In contrast, fine grains are digested and absorbed more quickly, which can easily lead to a rapid rise in blood sugar. Therefore, choosing whole grains as a staple food can help stabilize blood sugar levels.
However, while eating whole grains has certain benefits for lowering blood sugar, not all whole grains are suitable for everyone. Here are four types of whole grains that are not recommended:
The first is high-starch coarse grains, such as corn and potatoes. Although these whole grains are rich in fiber, they are high in starch and are easily converted into glucose by the body, resulting in a rapid rise in blood sugar.
The second is coarse grains that contain a lot of sugar, such as sweet potatoes and glutinous rice. Although these whole grains are highly nutritious, they are high in sugar, which can lead to a rapid rise in blood sugar.
The third type is products with a lot of added sugar or oil to whole grain products, such as pastries and bread. While these whole grains may look healthy, their added sugars and fats can increase calorie and blood sugar intake. The fourth is people who are allergic or intolerant to certain whole grains. For these people, eating whole grains may cause indigestion or allergic reactions, which in turn can affect blood sugar control.
To sum up, eating coarse grains can lower blood sugar, but you need to choose the right whole grains and pay attention to the way you eat them. It is advisable to choose whole grains that are low in starch and sugar, such as brown rice, whole wheat flour and oats. In addition, it is best to choose whole grains that are not overly processed and avoid whole grain products that have a lot of added sugar or oil. The most important thing is to mix food reasonably, control the amount of food, and combine it with moderate exercise to better control blood sugar levels.