In fact, one of the most important foods affecting blood sugar during a meal is a carbohydrate-rich staple food, and meat has little effect on short-term blood sugar.
The staple food we eat is usually rice flour or noodles, bread, and these starch-rich foods can quickly add energy. In an ancient society where there was a lack of material, a fritter did not know how many bloody conflicts and wars could be triggered, but this good thing was not good for diabetics to control blood sugar.
Take the index of blood sugar production, the bread is 69±2, and the rice is 56±2, all of which belong to the medium and high blood sugar production index foods. Not to mention fried noodles, it is a minefield of blood sugar control (why, we will say later).
The coarse grains are relative to fine grains such as polished rice or white flour that we usually eat.
In the old society, only landlords could afford to eat fine rice flour. Because they contained starch, they were full of energy and were easily digested. The peasants were all eating coarse grains. They had starch, but it was difficult to digest.
The coarse grains we often eat mainly include staple foods (maize, millet, red rice, black rice, purple rice, sorghum, barley, oats, and wheat, etc.), and tuber staple foods (sweet potatoes, yams, potatoes, etc.), beans (soybeans, etc.) Mung beans, red beans, black beans, beans, peas, etc.).
However, even if it is to eat coarse grains, the peasants' rations are not necessarily sufficient. Generally, these foods are not processed, and they are eaten even by belt seeds.
This is the so-called whole grain food
Whole-grain foods, often referred to as grains that have not been removed from the rind or bran or ground directly, include brown rice, oatmeal, wholemeal bread, and the like.
What is the difference between these whole grains and fine foods?
From the nutritional component analysis:
The main nutrients for ordinary flour, milled rice, etc. are starch, protein and a small amount of vitamins.
In addition to starch, protein and a small amount of vitamins, the whole grains of whole grains also contain a lot of vitamins and minerals needed to maintain the health of the body. They are contained in bran, such as B vitamins and so on, so the whole grain coarse grains are more nutritious.
Whole grain foods are also rich in dietary fiber, which is very important for many diabetics with inadequate dietary fiber intake.
We know that dietary fiber refers to polysaccharides such as cellulose, hemicellulose, pectin, etc. that are difficult to be digested and absorbed by the human body. It is generally divided into water-soluble and insoluble fiber. We have also discussed the diet in detail before. The importance of fiber to control blood sugar.
Dietary fiber has relatively clear medical evidence to improve the health of patients with diabetes and hyperlipidemia. These contributions are mainly attributed to the fact that dietary fiber cannot be absorbed by the body and cannot be absorbed without producing heat.
At the same time, dietary fiber can also effectively absorb oil and delay starch digestion, because these network-like fibers can slow down the digestion of fats and starch by enzymes like cages, so it is very helpful in controlling blood sugar. And dietary fiber intake will also delay gastric emptying and increase satiety, which is helpful for controlling blood sugar and blood lipids.
At the same time, water-soluble dietary fiber can increase the moisture content and volume of the feces, and contribute to the smooth discharge of feces, so dietary fiber can treat mild mild constipation.
So whole grain foods can give the body more comprehensive nutrition
Of course, coarse grains and whole grain foods are not always more
Coarse grain and whole grain foods are inherently rough. If they are cooked poorly, eat too much, or are not chewed adequately, they will place an additional burden on the stomach and intestines. Children with weak gastrointestinal function, the elderly, or digestive diseases The patient may suffer from indigestion, bloating, and other symptoms of discomfort.
Therefore, we must also control the intake of whole grain food. Too much is not good:
Therefore, many nutrition societies only recommend that half of the cereals eaten every day are whole grains, which is enough.
How should the whole grain food be selected?
Ordinary people for healthy eating purposes, it should be appropriate with some whole grain foods, and the most suitable for people who are recommended to eat whole grains and whole grain foods, it is diabetes, cardiovascular and cerebrovascular disease patients and many people with excess nutrients.
As for how to pick coarse grains and whole grains, we have some suggestions:
When selecting whole-grain foods, first select the words “pure oats†and “whole wheat†in the list of ingredients, and the words “mixed grains†in the list of ingredients are usually not whole-grain foods.
Another method is to directly compare the dietary fiber content in the nutrient composition table. Usually, there will be more dietary fiber in the whole grain food. It is also important for diabetics to choose whole-grain foods that do not contain added sugar.
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