Have you ever heard the saying that whole grains raise blood sugar more slowly?However, not all whole grains have a blood sugar control effect. In this issue, let's take a look at how to choose and eat whole grains correctly to help you achieve a healthy diet and control your blood sugar.
1: Choose the right type of whole grains
When we talk about coarse grains, it is actually a big family, including oats, red beans, small yellow rice, large yellow rice, waxy corn, black glutinous rice and other grains. Among them, the main components of coarse grains and fine grains are starch, but starch is divided into two types: amylopectin and amylose. Whole grains such as oats and red beans have a high content of amylose, and the amylose is tightly arranged, which is not easy to be broken down in the body and has a relatively small impact on blood sugar.
On the contrary, glutinous grains have more amylopectin content, more amylopectin branches, and a relatively loose structure, which is easy to be digested and decomposed, so the glycemic rate is faster. Therefore, if you have poor blood sugar control, you must avoid grains with a high content of amylopectin and a waxy taste, such as rhubarb rice, small yellow rice, waxy corn, black glutinous rice, etc.
2: Choose the right way to eat
Many people like to beat whole grains into flour and then wash them into a paste with water to eat, which is convenient and nutritious. However, this increases the glycemic index (GI) of whole grains. GI 55 is low, 55 GI 70 is medium, and GI 70 is high. In the case of red beans, for example, under normal steaming, its GI is only 23, but if it is beaten into powder and eaten in a paste, the GI soars to 72. It can be seen that although red beans are low GI food, red bean paste is a high GI food. Therefore, people who need to control blood sugar should pay special attention when choosing the way to use coarse grains. If you like to eat coarse grain paste and need to control your blood sugar, you can give preference to coarse grains that have less impact on blood sugar, such as mung beans and lentils, and try to avoid beating red beans, barley, black rice, etc.
3: You can't just eat whole grains
Although whole grains are good for the body, too much one-time intake can easily cause discomfort, such as bloating, abdominal pain, indigestion and other problems. In order to better control blood sugar, we can mix coarse grains with fine grains to make the ratio relatively balanced. People with good gastrointestinal function can match the staple food with half coarse grains and half fine grainsPeople with poor gastrointestinal function can choose coarse grains accounting for 30% and fine grains accounting for 70% to eat.
4: It is more beneficial to use milk to make coarse grain paste
In order to improve the taste and nutritional value of coarse grain paste, we can choose to use milk to prepare. Milk is rich in nutrients such as protein, fat and calcium, which can delay the rate of blood sugar rise of coarse grains to a certain extent. When you're ready to make a couscous paste, mix a level scoop of coarse powder with 150ml of hot milk, or choose soy milk as the liquid. This not only tastes better, but also has a higher nutritional value.
Eating a healthy diet is key to keeping your blood sugar stable. By choosing the right type of whole grains, eating them wisely, mixing them with fine grains, and using milk to make whole grains, you can easily master the skills of eating healthy whole grains to help control your blood sugar.
Remember, a healthy lifestyle starts with your diet!Let's take a solid step towards a healthy future!