On a cold winter day, a steaming bowl of millet porridge can bring endless warmth and comfort. The process of making millet porridge is very simple, first soak an appropriate amount of millet in clean water, wait for it to fully absorb water and expand, and then put it in a pot and add water to boil.
During the boiling process, as the temperature rises, the nutrients in the millet are gradually released, blending with the water and exuding a unique aroma. Wait until the porridge is thick, then turn off the heat and enjoy.
A bowl of millet porridge is served on the table, and the first thing that catches your eye is the golden porridge, which is steaming hot and mouth-watering. The aroma of porridge is refreshing.
First of all, from a nutritional point of view, millet porridge is a low-calorie, low-fat food, which means that it does not put too much burden on the body. For those who are looking for weight control or**, millet porridge is undoubtedly an ideal choice.
In addition, millet porridge is quite rich in dietary fiber. As we all know, dietary fiber is essential for our intestinal health, it can effectively promote intestinal peristalsis, help food digest better, and thus improve problems such as constipation. In modern life, due to various reasons, many people are facing constipation, and millet porridge may be the "little secret" that helps you get out of trouble.
In addition to this, millet porridge is also rich in B vitamins. B vitamins play multiple roles in the body, the most notable of which is to boost metabolism. A healthy metabolic system means better immunity, giving you more strength to fight off various diseases.
Moreover, the effects of millet porridge such as nourishing the stomach and spleen, calming the nerves and helping sleep cannot be ignored. In the busy pace of life, many people are facing problems such as stomach upset, insomnia, etc. And a bowl of warm millet porridge may be able to bring you a warmth and care from nature.
Millet porridge, a traditional Chinese food, is loved for its rich nutrition and delicate taste. However, for diabetics and health-conscious people, they may have such questions: Does drinking millet porridge raise blood sugar or lower blood sugar?
First of all, we need to understand the main ingredients of millet porridge. Millet porridge is mainly made from millet and boiled water, which is rich in dietary fiber, vitamin B group and minerals. All of these ingredients have a positive impact on human health.
So, what is the effect of millet porridge on blood sugar? In fact, the glycemic index (GI) of millet porridge is not high, its value is about 60-70, which belongs to the medium GI food. Compared with high-GI foods such as white rice and white bread, millet porridge has less impact on blood sugar during digestion and absorption. Moreover, the dietary fiber in millet porridge can delay the rate of gastric emptying and slow down the rate of blood sugar rise.
Of course, any food intake needs to be in moderation. Although millet porridge has a relatively small effect on blood sugar, it may also cause certain fluctuations in blood sugar if consumed in excess. In addition, diabetic patients also need to choose a suitable diet plan according to their physical condition and the doctor's advice.
To sum up, regular consumption of millet porridge will not cause excessive blood sugar rise, but the dietary fiber and nutrients contained in it are beneficial to the body. Of course, we also need to maintain a balanced diet with other foods to maintain healthy blood sugar levels. For diabetic patients, it is more necessary to develop a personalized diet plan under the guidance of a doctor to achieve the best results.
Don't drink millet porridge for breakfast
Due to abnormal hormone secretion in the body, blood sugar levels are usually high in the morning and are in an unstable state. At noon and afternoon, blood sugar levels in the body gradually stabilize. Therefore, in order to maintain a stable blood sugar level, it is advisable to choose to drink millet porridge at noon or in the evening. Millet porridge is highly nutritious and helps to regulate blood sugar levels in the body, while also meeting the body's nutritional needs. Drinking millet porridge at noon or evening can better control blood sugar fluctuations and maintain the health of the body.
Drink millet porridge in moderation
Millet porridge has a negligible effect on blood sugar levels, and if it does, it is relatively mild. However, in order to maintain health, the amount of millet porridge should not be too much at a time, and there is no need to worry too much about tasting it once or twice once in a while. When enjoying millet congee, we should reduce the intake of other staple foods in moderation and pair it with rich fruits, vegetables and protein-rich foods. Such a diet can not only enhance satiety, but also effectively avoid blood sugar rises, escorting our health.
Millet porridge should not be cooked too badly
The worse the millet porridge boils, the higher the degree of gelatinization, and the faster the blood sugar spikes. Therefore, remember not to cook too badly when boiling, and maintain a certain amount of chewiness to keep blood sugar stable.
1. For people who are allergic to gluten, millet may not be a good choice. This is because millet contains gluten, which can easily cause allergic reactions such as rashes, breathing difficulties, diarrhea, etc. Therefore, people with gluten allergies should avoid millet.
2. Diabetics should also be cautious about consuming millet. Although millets have a low glycemic index, long-term consumption of large amounts may still affect blood sugar control. Diabetics are best to consume millet in moderation under the advice of a doctor.
3. For people who are undergoing gastroesophageal reflux disease**, millet may not be the best choice. Because millet is high in dietary fiber, it may aggravate gastroesophageal reflux symptoms. It is best for such people to choose the right diet with the advice of a doctor.
4. Patients with kidney disease also need to be cautious about eating millet. Because millets contain high levels of protein, it may increase the burden on the kidneys. People with kidney disease should control their protein intake according to their doctor's recommendations.
5. For those who are allergic to millet, avoiding millet is the most basic common sense. Allergic reactions can vary from person to person, but common symptoms include rashes, difficulty breathing, diarrhea, etc. If allergy symptoms occur, discontinue consumption immediately and seek help from a doctor.
Eat properly – Controlling blood sugar starts with diet. You need to choose foods that are low in sugar, fat, and fiber, such as vegetables, fruits, whole wheat bread, etc. At the same time, it is necessary to control the amount of food you eat and avoid overeating.
Exercise in moderation – Exercise can help burn sugar in the body and improve the body's metabolic capacity. It is recommended to do more than 30 minutes of aerobic exercise every day, such as brisk walking, jogging, cycling, etc.
Weight control – Obesity increases the burden on the body, leading to insulin resistance, which in turn affects blood sugar control. Therefore, maintaining a healthy weight is very important for blood sugar control.
Quit smoking and limit alcohol – Both smoking and alcohol consumption can affect the body's sugar metabolism, causing blood sugar to fluctuate. For good health, you need to quit smoking, limit alcohol, or preferably quit altogether.
Regular monitoring – Regular monitoring of your blood sugar allows you to stay informed about your blood sugar status, identify problems and take appropriate action. It is recommended to have a blood glucose test at least once a year.
The above 5 points are important measures to control blood sugar, and only long-term adherence can achieve good results. If you already have diabetes, you will also need to take medication** and daily care under the guidance of your doctor.