There are indeed many things that diabetic patients need to pay attention to in their diet, and the most concerning thing is the staple food. As the "favorite" of Chinese people, can rice really cause diabetes? How should diabetics choose staple foods?

◆ 1. Staple foods are essential. Although we have always not recommended that people with diabetes eat rice noodles, this does not mean that people with diabetes can completely skip staple foods.

If you often skip staple foods, it can easily lead to hypoglycemia, and the harm of hypoglycemia is sometimes far greater than that of hyperglycemia.

People with diabetes should eat less staple food and have a reasonable diet while meeting their total caloric intake for the day. If they are diabetic patients who are relatively active, they can increase their staple food appropriately.

◆ 2. Eat staple foods correctly. Take a closer look at the glycemic index chart of cereals and their products. It is not difficult to find that the GL of the Fuqiang flour steamed buns we often eat is as high as 88.1, which raises blood sugar very quickly. of.

There are also commonly eaten rice and noodles made of wheat flour, which have a high glycemic index.

It is recommended that sugar lovers make more changes in the choice of staple food, choose steamed buns made with multigrain flour, and eat them with vegetables and protein-rich foods.

For rice, eat it with whole grains. Noodles should also be paired with vegetables, and try not to eat the same staple food for three meals a day.

Generally speaking, people with diabetes can eat staple foods such as rice, steamed buns, and noodles. As long as they control the amount and master the techniques, there will be no problem. 1. Is white rice the "culprit" of diabetes?

Chinese people eat three servings of rice a day, or even more, and in recent years, the number of diabetic patients has been increasing.

Relevant domestic research shows that for Chinese women, if they eat too much white rice, the chance of developing type 2 diabetes will increase accordingly. In other words, compared with other people with the same living conditions, just eating too much white rice will increase the risk of diabetes.

Harvard University has conducted relevant research on the three major rice-consuming countries: China, the United States, and Japan, and published the results in the well-known journal "British Medical Journal".

The study involved more than 350,000 people and followed for 4 to 22 years. The results found that Chinese and Japanese eat more than 3 servings of white rice a day. Among them, the people who eat the most white rice follow Compared with people who eat the least rice, the risk of developing diabetes increases by 55%; while Americans who only eat 1 to 2 servings of white rice a week have only a 12% increased risk of developing diabetes.

Diabetic patients will pay special attention to the glycemic index of food, and the glycemic index of each food is different. Glycemic index (GI) refers to the relative speed at which food’s blood sugar rises within two hours of entering the body.

The glycemic index of rice is 83, which is a food with a higher glycemic index, higher than Coke and other carbohydrate drinks (65). Because of this, many people regard rice as the main culprit of diabetes. Is this really the case?

First of all, although the glycemic index of rice is high, for normal healthy people, their own adjustment ability is relatively strong, and eating it in moderation will not affect the health of normal people.

Secondly, the latest research shows that "people who eat more than 450g of rice a day are more likely to develop diabetes than those who eat less than 150g, with an increase of 20%." This conclusion is true around the world, regardless of whether they like to eat it or not. It has been verified in all rice regions, but the correlation is not strong only in China.

Based on multiple studies, for Chinese people, there is currently no definite conclusion that the more rice they eat, the higher the risk of diabetes.

Therefore, although the glycemic index of rice is high, it does not directly cause diabetes. Diabetes is also related to factors such as lifestyle habits, nutritional imbalance, overnutrition, and lack of exercise. 2. Rice, steamed buns or noodles, which one should you choose if you have high blood sugar?

Rice, steamed buns and noodles are all common staple foods. How should people with high blood sugar choose?

Let’s first take a look at the glycemic index of these three staple foods. The GI values ??of rice, steamed buns and noodles are 83.2, 88.1, and 81.6 respectively. Although the glycemic index of these common fine grains is relatively high, steamed buns still come out on top. Therefore, it is recommended that diabetic patients eat as little steamed buns as possible.

For people with high blood sugar, how to choose staple food is very important. Only by knowing how to eat can the blood sugar be stabilized. Next, Xiaojiu will teach you how to eat staple food scientifically! 3. Experts give dietary suggestions for diabetics

1. Pay attention to the higher GI value of rice, steamed buns and noodles with thick and thin foods. The GI value of whole grains is generally low, such as oat bran 55, brown rice 70, millet 71. Mung beans 27.2, and whole grains are rich in dietary fiber, minerals, and vitamins, which are beneficial to preventing diabetes, cardiovascular disease, obesity and other diseases. Therefore, it is recommended to eat a combination of coarse grains and fine grains in daily diet. Coarse grains and rice can be mixed for cooking and eating, with the proportion of each being about half.

2. Scientifically mix staple food and non-staple food, and consume more dietary fiber. When eating staple food such as rice, it should be paired with a large amount of vegetables, an appropriate amount of fish, tofu, etc., and you should chew slowly when eating, so that It can make rice blocked by other foods, slow down the absorption rate of rice in the human body, and the blood sugar rise after a meal will be slower.

In addition, when eating, you can eat vegetables cooked with less oil first, and then eat staple foods such as fish, meat and rice. Do some light activities after meals to reduce blood sugar spikes after meals. Do not sit or lie down for long periods of time. You should also exercise regularly to improve your body's ability to process blood sugar. Extension: Is a sugar-free rice cooker useful?

With the high incidence of diabetes, sugar-free rice cookers have become "Internet celebrity" products on major sales platforms. It is claimed that using it to cook rice can reduce the sugar content in rice by 70%. Is this true?

In response to this publicity, experts from the Beijing Nutrition Source Research Institute referred to the "Method for Determination of Food Glycemic Index" and compared the rice cooked by ordinary rice cookers and desugar rice cookers. The results showed that the two rice cookers There is actually no difference in blood sugar changes after cooked rice enters the human body. Not only that, the sugar-free electric cooker also destroys the nutrients in the rice.

In general, the most important thing about diabetes diet is scientific combination, and at the same time, good living habits must be developed to scientifically control blood sugar. 3. Experts give dietary suggestions for diabetics

1. Pay attention to the higher GI value of rice, steamed buns and noodles with thick and thin foods. The GI value of whole grains is generally low, such as oat bran 55, brown rice 70, millet 71. Mung beans 27.2, and whole grains are rich in dietary fiber, minerals, and vitamins, which are beneficial to preventing diabetes, cardiovascular disease, obesity and other diseases. Therefore, it is recommended to eat a combination of coarse grains and fine grains in the daily diet. Coarse grains and rice can be mixed and eaten, with the proportion of each being about half.

2. Scientifically mix staple food and non-staple food, and consume more dietary fiber. When eating staple food such as rice, it should be paired with a large amount of vegetables, an appropriate amount of fish, tofu, etc., and you should chew slowly when eating, so that It can prevent rice from being blocked by other foods, slowing down the absorption rate of rice in the human body, and causing blood sugar to rise more slowly after a meal.

In addition, when eating, you can eat vegetables cooked with less oil first, and then eat staple foods such as fish, meat and rice. Do some light activities after meals to reduce blood sugar spikes after meals. Do not sit or lie down for long periods of time. You should also exercise regularly to improve your body's ability to process blood sugar.

Extension: Is a sugar-free rice cooker useful?

With the high incidence of diabetes, sugar-free rice cookers have become "Internet celebrity" products on major sales platforms. It is claimed that using it to cook rice can reduce the sugar content in rice by 70%. Is this true?

In response to this publicity, experts from the Beijing Nutrition Source Research Institute referred to the "Method for Determination of Food Glycemic Index" and compared the rice cooked by ordinary rice cookers and desugar rice cookers. The results showed that the two rice cookers There is actually no difference in blood sugar changes after cooked rice enters the human body. Not only that, the sugar-free electric cooker also destroys the nutrients in the rice.

In general, the most important thing about diabetes diet is scientific combination, and at the same time, good living habits must be developed to scientifically control blood sugar.