If you don't eat staple food often, it will easily lead to hypoglycemia, and the harm of hypoglycemia sometimes even far exceeds that of hyperglycemia.
People with diabetes should eat less staple food and match the diet reasonably while meeting the total calorie intake in one day. If you are a sugar friend with a large amount of activities, you can appropriately increase the staple food.
◆ 2. Eat staple food correctly. If we carefully observe the sugar index chart of cereals and their products, it is not difficult to find that the GL of Fuqiang Miantou, which we often eat, is as high as 88. 1, and the sugar rises very quickly.
There are also rice and noodles made of wheat flour that are often eaten, and the sugar index is not low.
It is suggested that sugar friends make more changes in the choice of staple food, and choose steamed bread made of miscellaneous grains flour to eat with vegetables and foods rich in protein.
For rice, coarse grains and miscellaneous grains should be eaten together, and noodles should be accompanied by vegetables. Try not to eat the same staple food for three meals a day.
Generally speaking, people who love sugar can eat rice, steamed bread, noodles and other staple foods. As long as the quantity is controlled and the skills are mastered, there will be no problem.
1. Is white rice the "culprit" of diabetes? People in China eat three servings of rice every day, or even more. In recent years, the growth trend of the number of diabetic patients has been very high.
Domestic research shows that for women in China, if they eat too much white rice, the chances of developing type 2 diabetes will increase accordingly. In other words, compared with other people with the same living conditions, simply eating too much white rice will increase the risk of diabetes.
Harvard University has conducted relevant research on China, the United States and Japan, and published the research results in the well-known journal British Medical Journal.
The number of researchers has reached over 350,000.
The follow-up time was 4~22 years. The results show that people in China and Japan eat more than three servings of white rice every day, and the risk of diabetes is increased by 55% compared with those who eat the least rice. Americans only eat 1~2 servings of white rice a week, and the risk of diabetes only increases 12%. Diabetic patients will pay special attention to the glycemic index of food, and the glycemic index of each food is different.
The glycemic index (GI) refers to the relative speed at which blood sugar rises within two hours after food enters the human body. The glycemic index of rice is 83, which is a high glycemic index food, higher than carbonated drinks such as cola (65). Because of this, many people regard rice as the chief culprit of diabetes. Is that really the case?
First of all, although the glycemic index of rice is high, for healthy normal people, its own regulatory ability is relatively strong, and moderate consumption will not affect the health of normal people.
Secondly, the latest research shows that "people who eat more than 450g of rice every day are more likely to suffer from diabetes than those who eat less than 150g, increasing by 20%". This conclusion has been verified all over the world, whether they like rice or not, but it is not relevant in China.
According to many studies, for China people, there is no clear conclusion that the more rice they eat, the higher the risk of diabetes. Therefore, although the glycemic index of rice is high, it will not directly lead to diabetes, which is also related to living habits, nutritional imbalance, overnutrition, lack of exercise and other factors.
2. Which has higher blood sugar, rice, steamed bread or noodles? Rice, steamed bread and noodles are all common staple foods. How should people with high blood sugar choose?
Let's take a look at the glycemic index of these three staple foods first. The GI values of rice, steamed bread and noodles were 83.2, 88. 1 and 8 1.6 respectively. Although the glycemic index of these common flour and rice is relatively high, steamed bread still ranks first, so it is suggested that diabetic patients eat steamed bread as little as possible.
How to choose staple food is very important for people with high blood sugar. Knowing how to eat can stabilize blood sugar. Next, Xiao Jiu will teach you how to eat staple food scientifically!
Dietary advice given by experts to diabetics 1. It should be noted that the GI values of coarse and fine rice, steamed bread and noodles are higher, while the GI values of coarse grains are generally lower, such as oat bran 55, brown rice 70, millet 7 1 and mung bean 27.2. The coarse grains are rich in dietary fiber, minerals and vitamins, which is beneficial to prevent diseases such as diabetes, cardiovascular diseases and obesity. Therefore, in the daily diet, it is suggested that coarse grains should be eaten together with flour and rice, and coarse grains and rice can be cooked together, accounting for about half each.
2. Staple food and non-staple food should be scientifically matched and eat more dietary fiber. When eating staple food, such as rice, a lot of vegetables, a proper amount of fish, tofu and so on. Chew slowly when eating, so that rice can be blocked by other foods, the absorption rate of rice by the human body can also be slowed down, and the rise of blood sugar after meals will be slower.
In addition, before eating fish, meat, rice and other staple foods, you can eat some vegetables cooked with less oil. Doing some relaxing activities after meals can reduce the peak blood sugar after meals. Don't sit or lie down for a long time. Exercise should also be strengthened at ordinary times to improve the body's blood sugar processing ability.
Extension: Is the sugar-free rice cooker useful? With the high incidence of diabetes, sugar-free rice cookers have become "network celebrity" products on major sales platforms, claiming to reduce the sugar content in rice by 70%. Is it true?/You don't say.
In response to this propaganda, experts from Beijing Nutrition Research Institute compared the rice cooked by ordinary rice cookers with the rice cooked by sugar-free rice cookers with reference to the Determination Method of Food Sugar Index, and found that there was no difference in blood sugar changes after the rice cooked by the two rice cookers entered the human body. Moreover, besides sugar, the rice cooker also destroys the nutrition in rice.
Generally speaking, the most important thing in diabetic diet is scientific collocation, and at the same time, we must develop good living habits in order to control blood sugar scientifically.
Dietary advice given by experts to diabetics 1. It should be noted that the GI values of coarse and fine rice, steamed bread and noodles are higher, while the GI values of coarse grains are generally lower, such as oat bran 55, brown rice 70, millet 7 1 and mung bean 27.2. The coarse grains are rich in dietary fiber, minerals and vitamins, which is beneficial to prevent diseases such as diabetes, cardiovascular diseases and obesity. Therefore, in the daily diet, it is suggested that coarse grains should be eaten together with flour and rice, and coarse grains and rice can be cooked together, accounting for about half each.
2. Staple food and non-staple food should be scientifically matched and eat more dietary fiber. When eating staple food, such as rice, a lot of vegetables, a proper amount of fish, tofu and so on. Chew slowly when eating, so that rice can be blocked by other foods, the absorption rate of rice by the human body can also be slowed down, and the rise of blood sugar after meals will be slower.
In addition, before eating fish, meat, rice and other staple foods, you can eat some vegetables cooked with less oil. Doing some relaxing activities after meals can reduce the peak blood sugar after meals. Don't sit or lie down for a long time. Exercise should also be strengthened at ordinary times to improve the body's blood sugar processing ability.
Extension: Is the sugar-free rice cooker useful? With the high incidence of diabetes, sugar-free rice cookers have become "network celebrity" products on major sales platforms, claiming to reduce the sugar content in rice by 70%. Is it true?/You don't say.
In response to this propaganda, experts from Beijing Nutrition Research Institute compared the rice cooked by ordinary rice cookers with the rice cooked by sugar-free rice cookers with reference to the Determination Method of Food Sugar Index, and found that there was no difference in blood sugar changes after the rice cooked by the two rice cookers entered the human body. Moreover, besides sugar, the rice cooker also destroys the nutrition in rice.
Generally speaking, the most important thing in diabetic diet is scientific collocation, and at the same time, we must develop good living habits in order to control blood sugar scientifically.