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Can diabetics eat black rice to raise blood sugar? Is it good for diabetics to eat whole grains?

Diabetics have to control their sugar intake mainly because of their high blood sugar levels. The easiest way to consume sugar in daily life is staple food. Diabetes cannot be cured. You can only maintain normal blood sugar by controlling your diet. Doctors generally recommend eating some whole grains. But whole grains are not something you can eat casually. Let’s take a look. Will eating black rice raise blood sugar for diabetics?

In fact, eating food will generally cause blood sugar to rise, but different foods have different glycemic indexes. The glycemic index represents the degree to which blood sugar increases after consumption.

The glycemic index of black rice is 55, which is a medium glycemic index food, much lower than that of rice, which has a glycemic index of 87. Because black rice is richer in dietary fiber, these fiber components can slow down the digestion of food and limit the absorption of sugar in the intestine, so it is easier to control the speed and extent of blood sugar rise after a meal.

It is recommended that diabetic patients eat black rice with mixed rice. Patients can add some white rice, oats or beans to the black rice according to their own needs and preferences, which can not only enrich its nutritional structure, but also further Reduce the impact of food on blood sugar; for patients with poor gastrointestinal conditions, black rice and white rice can be used to control blood sugar while reducing part of the digestive burden. Is it okay to eat whole grains with diabetes?

For diabetics, the most important thing about whole grains is that they are rich in dietary fiber, especially soluble dietary fiber, which helps regulate blood sugar. Therefore, patients with diabetes should try to increase the proportion of whole grains in their food choices, accounting for at least 1/3 of the entire diet.

It is recommended that sugar lovers can "match the thickness" and replace the white rice with whole grain rice or multigrain rice, such as rice mixed with black rice, purple rice, and brown rice. You can also use potatoes and starchy fruits instead. Staple food, this is a good choice. Whole grains and multigrain rice are more recommended. Compared with potatoes and starchy fruits, they control blood sugar more stably because they have lower sugar content and higher dietary fiber content.

Note that 100~150g (cooked weight) of staple food for each meal is enough, which can be replaced by a small bowl (10cm diameter bowl) of rice. If other dishes are rich in starch, the intake of staple food should be reduced accordingly. Which coarse grains can be eaten by diabetics?

Millet, black rice, red rice, purple rice, black rice, brown rice, etc. are coarse brown rice foods. Compared with refined white rice, they contain less dietary fiber. It retains more, is coarser in texture, and has richer mineral content. Although the taste is not very good and it takes more effort to chew, it is a better choice for stabilizing blood sugar after meals.

Foods such as oats, buckwheat, highland barley, and quinoa also belong to the cereal category, but their texture is coarser and harder. They are usually ground into powder or pressed into oatmeal to make ingredients. They can be used instead of fine flour as food. Whole grain noodles are a good choice.

But one thing to note is that even though they are better than refined grains, we should still consume them in moderation.