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Introduction: Blood sugar control is essential for people with diabetes. In daily life, the staple food rice is handled in different ways, which affects the stability of blood sugar. Today, let's take a look at how to achieve the effect of lowering blood sugar through a reasonable way of eating rice.
1. The secret of rice.
1.Glycemic index (GI) of rice
Rice is a staple food, and its glycemic index (GI) has become a concern for diabetics. In general, the higher the GI value, the faster the blood sugar rises after consumption. Low-GI foods can help stabilize blood sugar. The GI value of rice varies depending on the type, cooking method, and processing method. For example, sticky rice has a higher GI, while brown rice has a lower GI.
2.The importance of dietary fiber.
Dietary fiber is the key to lowering blood sugar. It slows down the digestion of food in the intestines and slows down the rate at which blood sugar rises. Foods rich in dietary fiber include brown rice, oats, whole wheat bread, etc. In addition, multigrains such as barley and buckwheat are also good choices for lowering blood sugar.
3.Rice cooking tips.
When cooking rice, there are a few tips that can help lower blood sugar:
a.Extended cooking time: Cooking for a long time can decompose the starch granules in the rice, reducing the GI value.
b.Add multigrains: Mix multigrains such as brown rice and oats with rice to increase dietary fiber intake.
c.Increase moisture: Appropriately increase the moisture of rice to make it slightly softer in taste, which can reduce the GI value.
d.Cooking separately: Cooking rice separately from other dishes can help reduce the overall rate of blood sugar rise after a meal.
2. Rice pairing for blood sugar reduction.
1.Vegetable pairing.
Vegetables are rich in dietary fiber and minerals, which can effectively reduce the GI value of rice. Such as: broccoli, carrots, spinach, celery, etc. When cooking, vegetables can be mixed with rice and eaten together.
2.Protein pairing.
Protein slows stomach emptying and helps reduce the rate at which blood sugar rises. Protein foods that can be used are: lean meat, fish, tofu, eggs, etc. Pairing protein foods with rice can lower the GI value of rice.
3.Nut pairing.
Nut foods are rich in dietary fiber, unsaturated fatty acids and antioxidants, which have a certain effect on lowering blood sugar. Such as: almonds, walnuts, cashew nuts, etc. Nuts can be added to the rice in moderation to improve the nutritional value.
3. Dry goods suggestions.
1.Eat rice in moderation.
Rice is a staple food, and moderate consumption is key. Diabetic patients can reasonably control their rice intake according to their physical condition and amount of exercise. Generally speaking, the daily intake of rice is controlled within 200-300 grams.
2.Eat more brown rice and grains.
Foods rich in dietary fiber, such as brown rice and grains, help lower blood sugar. Diabetics can substitute some rice with brown rice, oats and other grains as a staple food.
3.Pay attention to the cooking method.
When cooking rice, try to use a long time of boiling, steaming, etc., to make the rice cooked thoroughly. In addition, keeping the rice moderately moist and making it slightly softer in taste also helps to lower the GI value.
4.Increase your intake of vegetables, protein and nuts.
Pairing rice, with vegetables, protein, and nuts can both enrich the taste and lower blood sugar. Diabetics can keep vegetables, protein and nuts at every meal.
Summary: With reasonable rice pairing and cooking methods, diabetics can reduce the rate of blood sugar rise after meals and improve their quality of life. In daily life, pay attention to a balanced diet, follow the doctor's advice, and cooperate with medications**, blood sugar control will no longer be a problem.
Note: This article is for reference only, please adjust the specific diet plan according to your personal situation and doctor's advice. If in doubt, see your doctor.
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