In today's living conditions, more and more people are becoming more and more conscious of a healthy diet, and whole grains are prized for their rich nutrients such as dietary fiber, vitamins and minerals. Especially for people who need to control their blood sugar, whole grains are considered an ideal food choice. However, not all whole grains are suitable for lowering blood sugar, and some may even have the opposite effect. This article will dissect the relationship between whole grains and blood sugar from three aspects, and remind you of four whole grains that need to be eaten with caution.1. The relationship between whole grains and blood sugar1. The principle that whole grains help control blood sugar.
Whole grains are rich in dietary fiber, especially insoluble dietary fiber. This fiber forms a network in the gut that slows the absorption of glucose from food, thereby reducing the increase in blood sugar after a meal. In addition, the vitamins and minerals in whole grains also help to improve insulin sensitivity and promote blood sugar stability.
2. Not all coarse grains are suitable for lowering blood sugar.
Although whole grains have a positive effect on blood sugar control overall, not all whole grains are suitable for lowering blood sugar. Some whole grains may be detrimental to blood sugar control due to processing methods, nutrient content, etc., and may even lead to an increase in blood sugar.
2. Four kinds of coarse grains that need to be eaten with caution
1. Waxy corn.
Although waxy corn is also a kind of coarse grain, its starch content is high, and it is mainly amylopectin. This starch is easily broken down into glucose during digestion, resulting in a rapid rise in blood sugar. Therefore, people with poor blood sugar control should be cautious about consuming waxy corn.
2. Sweet buckwheat.
Sweet buckwheat is a nutritious food, but it is relatively high in sugar. For people who need to control their blood sugar, excessive intake of sweet buckwheat may cause large fluctuations in blood sugar, which is not conducive to blood sugar control. Therefore, it is necessary to pay attention to controlling the intake of sweet buckwheat when consuming it.
3. Brown rice porridge.
Brown rice porridge is a common coarse grain product, but because it is boiled for a long time, the degree of starch gelatinization is high. This makes the glucose in brown rice porridge more easily absorbed, which can lead to a rapid increase in blood sugar after a meal. Therefore, people with poor blood sugar control need to pay attention to controlling the intake and frequency of brown rice porridge.
4. Instant oatmeal.
Instant oatmeal is a processed oat product that is relatively low in dietary fiber and high in sugar and starch. This makes instant oatmeal cause a rapid rise in blood sugar after consumption, which is not conducive to blood sugar control. People with poor blood sugar control are advised to choose unprocessed oatmeal or oat rice as an alternative to instant oatmeal.
3. How to scientifically eat whole grains to control blood sugar
1. Reasonable mix of coarse and fine grains.
In the daily diet, coarse grains can be reasonably matched with fine grains to balance nutrient intake and blood sugar control. For example, brown rice can be mixed with regular rice in a 1:2 ratio when cooking rice;When making pasta, you can choose whole wheat flour mixed with plain flour, etc.
2. Pay attention to the cooking method.
Attention is also needed to be paid to the way whole grains are cooked. It is recommended to choose low-temperature cooking methods such as steaming, boiling, and stewing to avoid the loss of nutrients and the increase in glycemic index caused by long-term high-temperature cooking. In addition, vegetables and meat can be added in moderation during the cooking process to increase satiety and nutritional balance.
3. Control intake and frequency.
Although whole grains have a positive effect on glycemic control, more is not always better. Excessive intake of whole grains may lead to problems such as indigestion and bloating. Therefore, when eating whole grains, you need to pay attention to controlling the intake and frequency, and eat them in moderation according to your personal situation.
In conclusion, whole grains, as part of a healthy diet, have a positive effect on blood sugar control. However, not all whole grains are suitable for lowering blood sugar, and some may even have the opposite effect. Therefore, it is necessary to pay attention to discernment and careful selection when choosing and eating whole grains. Through the rational combination of coarse and fine grains, pay attention to cooking methods, and control the intake and frequency of scientific consumption of coarse grains to achieve the purpose of better blood sugar control. At the same time, for people with poor blood sugar control, it is also necessary to standardize ** and manage a diet plan under the guidance of a professional doctor. List of high-quality authors