How to eat whole grain staple food when blood sugar is high
In recent years, with the improvement of health awareness, whole grains have become the first choice staple food for people with high blood sugar due to their rich dietary fiber and low glycemic index (GI value). However, many people are still confused about how to scientifically combine whole grains to achieve the effect of sugar control. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with a detailed analysis of the selection and consumption of whole grain staple foods for people with high blood sugar.
1. Why are people with high blood sugar suitable to eat whole grains?
Compared with refined grains, whole grains retain more of the outer bran and germ and are rich in dietary fiber, B vitamins and minerals. Dietary fiber can delay the digestion and absorption of carbohydrates and reduce blood sugar peaks after meals. The following is a comparison of the GI values of common whole grains and refined white rice:
| food name | Glycemic index (GI value) | Dietary fiber content (g/100g) |
|---|---|---|
| brown rice | 55 | 1.8 |
| oats | 42 | 10.6 |
| buckwheat | 54 | 6.5 |
| corn | 52 | 2.9 |
| white rice | 83 | 0.4 |
2. How do people with high blood sugar choose whole grains?
1.Prefer low GI whole grains: Such as oats, buckwheat, black rice, etc., the GI value is lower than 55, suitable as the basis of staple food.
2.Avoid overprocessing: The GI value of instant oatmeal (65) is higher than that of traditional oatmeal (42). It is recommended to choose whole grains that need to be cooked.
3.Pay attention to the matching ratio: The recommended proportion of whole grains is 50%-70%, and can be combined with a small amount of beans (such as red beans, chickpeas) to increase the protein content.
3. Scientific ways to eat whole grains
1.Total control: The recommended daily intake of whole grains is 150-200g (raw weight), divided into 3 meals.
2.Cook properly: Avoid long-term cooking. Recommend steam cooking or rice cooker coarse grain mode to retain the grainy texture.
3.Matching skills:
| Recommended combinations | Principles of sugar control |
|---|---|
| Oats + milk + nuts | Protein and fat delay sugar absorption |
| Brown rice + green leafy vegetables | Dietary fiber increases satiety |
| Soba noodles + vinegar salad | Acetic acid inhibits amylase activity |
4. Common Misunderstandings and Expert Suggestions
1.Myth: The more whole grains you eat, the better
Fact: Excessive whole grains may cause bloating. Do not exceed 2/3 of the total staple food daily.
2.Myth: All whole grains have low GI
The truth: The GI value of waxy corn (73) is higher than that of sweet corn (52), so you need to choose accordingly.
3.Expert advice: The Chinese Nutrition Society recommends that people with high blood sugar consume 25-30g of dietary fiber daily, and whole grains should be increased gradually.
5. Example of Whole Food Recipe for One Week
| breakfast | lunch | dinner |
|---|---|---|
| Oatmeal + boiled eggs | Brown rice + steamed fish | Buckwheat steamed buns + cold spinach |
| Whole wheat bread + sugar-free soy milk | Corn dregs rice + winter melon soup | Black rice porridge + garlic broccoli |
By scientifically selecting and matching whole grains, people with high blood sugar can not only enjoy a variety of staple foods, but also effectively control blood sugar fluctuations. It is recommended to regularly monitor post-meal blood sugar to find the most suitable whole grain combination plan for the individual.
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