Drinking millet porridge "raises blood sugar"?Should you drink it for diabetes?Get to know clearly
With the improvement of living standards, people's dietary structure has changed greatly, and the incidence of chronic diseases such as diabetes has also increased. In the daily diet, millet porridge is loved by people as a traditional health food. However, for diabetics, they are often confused: does drinking millet porridge raise blood sugar?Should diabetics drink millet porridge?This article will explain this problem for you from a scientific point of view.
1. The nutritional value of millet porridge.
Millet porridge is a porridge made with millet as the main raw material, which has rich nutritional value. Millet is rich in protein, fat, carbohydrates, vitamin B1, vitamin B2, niacin, calcium, phosphorus, iron, and other nutrients. Among them, carbohydrates are the main ingredient of millet porridge, which is easy to digest and absorb, and can provide energy for the human body.
2. The relationship between millet porridge and blood sugar.
Blood glucose refers to the concentration of glucose in the blood. For people with diabetes, it is essential to control blood sugar levels. So, does drinking millet porridge raise blood sugar?
In fact, any food that contains carbohydrates is converted into glucose and enters the bloodstream after digestion and absorption, causing a rise in blood sugar. The carbohydrates in millet porridge are mainly starch, and after boiling, the starch will undergo a gelatinization reaction and become easier to digest and absorb. Therefore, drinking millet porridge does raise blood sugar to a certain extent.
However, this does not mean that diabetics should not drink millet porridge. The key lies in how to arrange the diet scientifically and reasonably, and control the intake and mix.
3. How to drink millet porridge for diabetics.
Control your intake: Diabetic patients should pay attention to controlling their intake when drinking millet porridge. Generally speaking, no more than one small bowl (about 200-300 ml) should be used each time, 1-2 times a day. This avoids eating too many carbohydrates that can cause excessive fluctuations in blood sugar.
Pair with other foods: While drinking millet porridge, you can pair it with some foods rich in protein and dietary fiber, such as lean meat, eggs, tofu, vegetables, etc. This slows down the digestion and absorption of carbohydrates and reduces the magnitude of the increase in blood sugar.
Pay attention to the boiling time: It is not advisable to boil millet porridge for too long, so as not to over-gelatinize the starch and cause the blood sugar to rise too quickly. Generally speaking, it is enough to boil until the millet blooms.
Individual differences and doctor's orders: Each diabetic patient has a different condition and constitution, so the dietary arrangement should be adjusted according to individual differences and doctor's advice. If you have any doubts or if your condition worsens, please consult a medical professional in time.
4. Other health benefits of millet porridge.
In addition to its effect on blood sugar, millet porridge has many other health benefits:
Nourish the stomach and spleen: Millet porridge has a mild tonic effect, can strengthen the spleen and stomach, promote digestion and absorption, and has a good nourishing effect on people with weak gastrointestinal function.
Moisturizes yin and dryness: In autumn and winter, when the climate is dry, moderate consumption of millet porridge can moisturize yin and dryness, and relieve uncomfortable symptoms such as dry mouth and dry tongue.
Sleep and soothe the nerves: Millet porridge is rich in tryptophan, which can be converted into serotonin and melatonin, which has the effect of helping sleep and calming the nerves, and has a certain help in improving sleep quality.
Supplement nutrients: As mentioned earlier, millet contains a variety of vitamins and minerals, which are important nutrients for maintaining the normal physiological functions of the human body, and moderate consumption of millet porridge helps to replenish these nutrients.
5. Summary and Suggestions.
To sum up, drinking millet porridge will indeed increase blood sugar to a certain extent, but it does not mean that diabetics cannot drink it, the key is how to arrange the diet scientifically and reasonably, control the intake and collocation, and also pay attention to factors such as cooking time and individual differences, so as to maintain blood sugar stability and health while enjoying food.
Dietary recommendations for diabetics are as follows:
Eat a balanced diet: Maintain a balanced diet with moderate intake of carbohydrates, proteins, and fats, while increasing the intake of dietary fiber such as whole grains, vegetables, fruits, etc., to maintain blood sugar stability and promote intestinal health.
Eat small, frequent meals: Adopt a small, frequent meal diet to avoid excessive blood sugar fluctuations caused by eating too much food at one time, and also help to reduce the burden on the gastrointestinal tract and improve the absorption rate of nutrients.
Timed and quantitative: Establish regular eating habits, try to achieve regular and quantitative measures, and avoid overeating or long-term hunger, so as not to affect the effect of blood sugar control.
Pay attention to food choices: When choosing foods, give preference to foods with a low glycemic index (GI), such as oats, whole wheat bread, etc., which release glucose more slowly during digestion and absorption, which helps to control blood sugar fluctuations, and also pay attention to avoid foods high in sugar, fat and salt so as not to aggravate the condition.
Increase exercise workoutsIf allowed by the doctor, increase exercise appropriately, such as walking, jogging, swimming and other aerobic exercises, which can help consume excess energy, improve the body's metabolic level, help control blood sugar and maintain a healthy weight, and also pay attention to exercise safety to avoid overwork or injury.
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