In modern society, with the acceleration of the pace of life and the change of eating habits, more and more people are facing the problem of high blood sugar. High blood sugar not only affects physical health, but can also cause a series of complications, such as cardiovascular disease, diabetes, etc. Therefore, for people with high blood sugar, how to control blood sugar levels through dietary modification is particularly important.
Among many foods, whole grains are ideal for people with high blood sugar because of their low calorie, high fiber, and low sugar content. This article will look at six whole grains that can help lower blood sugar and help people with high blood sugar better manage their diet.
Oats are a nutrient-dense whole grain that is rich in active ingredients such as dietary fiber and -glucan. These ingredients help slow down the rate of blood sugar rise after a meal and reduce insulin resistance. At the same time, oats are also rich in vitamins and minerals, which help to maintain good health. It is recommended that people with high blood sugar consume a bowl of oatmeal porridge for breakfast every day, paired with milk or soy milk, which is both delicious and nutritious.
Millet is a nutritious food, which has the effect of nourishing the stomach and spleen, nourishing yin and nourishing blood. It is rich in dietary fiber, which can help digestion, promote intestinal peristalsis, and prevent constipation. In addition, millet is also rich in B vitamins and vitamin E, which help regulate blood sugar and blood lipids. People with high blood sugar can use millet as one of the staple foods and boil it into millet porridge or rice, which is eaten with vegetables or lean meat.
Corn is a low-calorie, low-sugar whole grain that is rich in dietary fiber and vitamins. It can help control blood sugar fluctuations, lower cholesterol levels, and prevent cardiovascular disease. In addition, corn is also rich in antioxidants, such as zeaxanthin and lutein, which help protect eye health. People with high blood sugar can choose to consume a variety of corn products such as tortillas, polenta, or corn on the cob.
Sweet potatoes are a low-calorie, low-sugar root food rich in dietary fiber and vitamins. It is rich in -carotene, which helps protect eyesight and boost immunity. In addition, sweet potatoes also contain a component called sweet potato saponins, which can lower blood sugar levels. People with high blood sugar can eat sweet potatoes as a complementary food, cooked with staple foods or vegetables.
Black rice is a nutritious whole grain that is rich in dietary fiber, vitamins and minerals. It is rich in antioxidants such as anthocyanins and flavonoids, which help lower blood sugar and cholesterol levels. In addition, black rice is also rich in iron, which helps prevent anemia. People with high blood sugar can mix black rice with white rice in a certain proportion and cook it, or choose to eat a variety of black rice products such as black rice porridge.
Quinoa is a nutritious whole grain that is rich in protein, dietary fiber, and vitamins. It is rich in saponins, which can lower blood sugar and cholesterol levels. Quinoa is also rich in magnesium, which helps maintain cardiovascular health. People with high blood sugar can choose to consume a variety of quinoa products such as quinoa salad, quinoa porridge, etc.
To sum up, people with high blood sugar should focus on balanced and varied nutrition when choosing food. As a low-calorie, high-fiber, low-sugar food, whole grains are ideal for people with high blood sugar. Whole grains such as oats, millet, corn, sweet potatoes, black rice, and quinoa not only help control blood sugar levels, but are also rich in nutrients and have health benefits.