Soybeans and their products are a good choice for sugar lovers
Soybeans are rich in protein and have a high nutritional value, and they are known as the "king of beans", and have become the most popular food among nutritionists in hundreds of natural foods. Soybeans, specifically soybeans and black beans. The protein, carbohydrates and fat contained therein are balanced and suitable for the human body, and are characterized by a very high protein content, a very low glycemic index of carbohydrates, and a very good fat content.
Tofu and soymilk are everyday soy products that are processed to make them more digestible, easier to prepare, and have a special flavor.
The protein digestibility of tofu is increased from 65% of the original soybeans to 92% to 96%, which makes it more nutritious. In the process of making tofu, gypsum, which has a high calcium content, is added as a coagulant, so tofu is a better food for sugar lovers to supplement protein and calcium.
Soymilk has a different flavor and is easy to digest and absorb. Although it filters out a small amount of dietary fiber and other substances, it retains most of the nutrients of soybeans. If you can't drink milk because of digestive problems or lactose intolerance, you should choose to drink soy milk for breakfast. However, it should be noted that sugar lovers can not add sucrose or sugar when consuming soybean milk, you can add sugar substitute or a little salt to improve the taste.
Soybean sprouted by the water soaked to generate bean sprouts, is also one of the soybean products. Unlike the nutritional value of soybeans, the nutrient content of bean sprouts is close to that of ordinary vegetables, but the protein content is slightly higher. Germinated soybean sprouts are rich in vitamin C, but also antioxidant and assist in maintaining the normal function of blood vessels.
Soybeans are nutritious, but there are consumption and contraindications
The Chinese Nutrition Society's Balanced Diet Pagoda recommends that adults consume 25-30 grams of soybeans (dry) per day, which is equivalent to 100-150 grams of bean curd, or 400-600 milliliters of soymilk. Sugar lovers can also eat according to this requirement, but when there are comorbidities, they need to choose carefully.
For example, people suffering from high uric acid or gout, should not eat soy, because of the high purine content, easy to cause increased blood uric acid; people with kidney disease should not eat soy, because soy protein content is very high, too much protein intake will increase the burden on the kidneys.
After processing or soaking sprouted soy products, such as tofu, bean sprouts, the purine content is reduced, so patients with simple high uric acid or renal function is not seriously impaired in patients with kidney disease can be consumed, but all need to be combined with the professional guidance of the dietitian.
Mung bean GI low, but also laxative sugar
In life many people like to drink mung bean soup, not only to clear the heat and detoxification, but also thirst and diuretic. For sugar lovers, green beans are often eaten healthy food. Mung beans are rich in carbohydrates, fiber and protein, as well as a variety of other nutrients, at the same time it is a low glycemic index (GI) food.
When eating on a daily basis, sugar lovers tend to consider the GI of the food, its sugar content, and the control of intake. Although mung bean is high in carbohydrates, it has a low GI of 27.2, which is lower than rice (GI of 83.2) and coarse grains (e.g. oat grain GI of 55). Sugar lovers can eat mung beans on a daily basis to help supplement their nutrition and also help stabilize their blood sugar.
It is understood that every 100 grams of mung beans contain 6.4 grams of fiber, which is higher than the fiber contained in vegetables and fruits. In addition, mung beans also contain oligosaccharides, which are special dietary fibers that benefit the growth of beneficial intestinal bacteria. It should be reminded that, due to high dietary fiber, it is not advisable to eat more mung beans, or easy to flatulence, especially with gastrointestinal discomfort in diabetic patients, the need to control intake, or after fine processing of food.
The protein content of mung beans is high, each 100 grams of mung beans contain 21.6 grams, is 2.8 times the rice, than meat, fish protein content is also slightly higher. Diabetics consume more protein and synthesize less, and green beans help diabetics improve their protein intake.
Wang Cheng also pointed out that mung beans are rich in potassium, is the food in the potassium master. Rich potassium intake helps to reduce the harm of high salt intake on the body, especially to help regulate high blood pressure, and therefore eat mung beans on diabetes combined with high blood pressure patients more beneficial.
Health Eating mung beans, but also need to control the amount of
Mung beans, although good, but contains high carbohydrates (ie, complex sugars) and calories, therefore, it is recommended that the sugar friend daily intake of mung beans about 25 grams is appropriate. Finally, Wang Cheng to the general readers recommended three healthy eating green beans method.
Lily mung bean porridge
Practice: 25 grams of green beans and 10 grams of lily soaked in water for 20 minutes. Then, put all the ingredients into a pot and add two-thirds of the pot of water. Boil on high heat first, then change to low heat and boil for about an hour.
Recommendations: cooked and soft is appropriate, should not be boiled and cooked too rotten. Overcooked mung beans, especially after all the skin faded, will make the organic acids and vitamins were destroyed. And when mung beans are overcooked, the starch contained in them is highly dextrinized, which may have an adverse effect on blood sugar control.
Mung beans and grains rice
Practice: first 25 grams of mung beans soaked overnight in advance, 25 grams of corn peeled, 10 grams of oats washed, and then wash all the ingredients, put into the rice cooker normal cooking can be.
Suggestion: soak mung beans for more than 3 hours, add rice, and eat with rice.
Bitter Melon and Green Bean Soup
Directions: Prepare 25 grams of green beans and soak for 30 minutes; 50 grams of bitter melon washed and cut into pieces; the right amount of peel washed and spare. Pot on the fire, add the right amount of water, put the peel, boil into the bitter melon, green beans, stew about 30 minutes until the green beans can be cooked.
Suggestions: In addition to the bitter melon, you can also make soup with other ingredients, such as kelp, can help improve the nutritional value. Mung bean soup note three "don't": one is not to add additional sugar; two is not to simmer too long, so as not to be too rotten too fine impact on postprandial blood glucose; three is not only soup, to eat with the green beans to be more nutritious.
Recommended Recipes
Soya Bean Spare Rib Soup
Ingredients: 25 grams of soybeans, 50 grams of pork spare ribs.
Practice: soak the soybeans in water, wash the pork ribs and chopped, together into the casserole with water, cook over moderate heat until the soybeans are rotten and cooked, seasoning can be.
Oatmeal cornhusk black soybean milk
Ingredients: 50 grams of black beans, 30 grams of oatmeal, cornhusk 20 grams.
Practice: soaked black beans, oatmeal and corn whiskers together into the soybean milk machine, the oatmeal corn whiskers black soybean milk filtered out, to be cooled to lukewarm and can be consumed.