Staple food with low sugar content

Staple food with low sugar content. In real life, many people who pay more attention to health have a certain amount of sugar content in food. It is very important. After all, diet is the basis for determining health. Here are some staple foods that are not high in sugar. Staple foods with low sugar content 1

1. Brown rice

The rice bran polysaccharide in brown rice is a polysaccharide containing xylose, mannose, rhamnose, galactose and glucose. Heteropolysaccharides, which are carbohydrates and a small amount of biologically active substances such as protein, fat, tocopherol, etc., have physiological functions such as lowering blood lipids, regulating immunity, anti-radiation, and lowering blood sugar.

2. Barley

Also called barley, barley, barley, etc., it is widely grown in China, Japan and Vietnam. It is a traditional grain resource used both for medicine and food, and is known as " The king of grasses in the world." Barley seeds are rich in amino acids, coixin, coix esters, and triterpenoid compounds. Barley kernels contain protein, fat, carbohydrates, vitamins, etc.

3. Buckwheat

The gluten content of buckwheat is very low, and the main protein is globulin. The essential amino acids contained in buckwheat are high in lysine and low in methionine, an amino acid pattern that can complement those of major cereals (such as wheat, corn, and rice, which are low in lysine). The carbohydrates in buckwheat are mainly starch. Because the particles are smaller, they are easier to cook, easier to digest, and easier to process than other cereals.

Buckwheat is rich in dietary fiber, 10 times that of ordinary refined rice. Buckwheat also contains more trace elements such as iron, manganese and zinc than ordinary cereals. B vitamins, vitamin E, chromium, phosphorus, calcium, iron, lysine, amino acids, fatty acids, linoleic acid, niacin, niacin, rutin, etc.

4. Oats

Among the more than 4,000 kinds of oats in the world, more than 90% of them have a fat content of 5-9, which is equivalent to 4-5 times that of rice and white flour, ranking first among all cereals. First of its kind. Oat fat 80 is unsaturated fatty acid, mainly monounsaturated fatty acid, linoleic acid and linolenic acid, of which linoleic acid accounts for 38.1-52.0% of the fat content. Linoleic acid is the most important essential fatty acid in the human body. It has important physiological functions in the human body and can reduce the accumulation of cholesterol in the cardiovascular system.

Foods with low sugar content:

1. Frozen tofu: It can absorb gastrointestinal fat and help fat excretion.

2. Tangerine peel: In addition to helping digestion and eliminating stomach gas, it can also reduce abdominal fat accumulation.

3. Cuttlefish: Cuttlefish has a very low fat content and is not easy to gain weight. It is a good food for weight loss.

4. Coix seed: effective for edema-type obesity.

5. Papaya: It can cure edema, beriberi, and improve joints.

6. Bamboo shoots: Bamboo shoots with low fat, low sugar and high crude fiber can prevent constipation, but people with gastric ulcers should not eat more.

7. Pineapple: It has protein-decomposing enzymes that can decompose fish and meat. It is suitable for eating after a big meal.

Three low-sugar fruits

1. Grapefruit Eating more grapefruit in daily life will not only not lead to obesity and increase blood sugar, but also has the effect of lowering blood sugar. Traditional Chinese medicine in my country points out that grapefruit is cold in nature, sweet and sour in taste. Proper consumption has the effects of lowering Qi, eliminating phlegm, strengthening the stomach and digesting food. In addition, it is a good treatment for edema, pain, throat redness and other symptoms caused by various reasons. effect.

2. Cherry Cherry is also a low-sugar fruit, so people who are afraid of obesity can use cherries to replace other high-sugar fruits in their daily lives. Traditional Chinese medicine in my country points out that cherries are warm in nature and sweet in taste, and have very obvious effects of replenishing qi and replenishing deficiency, promoting sweating, dispelling wind and rash, detoxifying, and nourishing the skin and beautifying the skin. In addition, they are also very good for symptoms such as spleen and stomach dysfunction. Therapeutic and conditioning effects.

3. Apple It can be said that apple is a very common fruit in people's daily life, and it is also very familiar to everyone, but many people do not know that apple is also one of the low-sugar fruits. Apples are cool in nature and sweet in taste. No matter what kind of apples they are, when eaten properly, they have obvious effects of tonifying the heart and replenishing qi, promoting fluid production and relieving coughs, strengthening the stomach and spleen, removing irritability, and relieving heat. Staple foods with low sugar content 2

In our lives, staple foods with low sugar content are mainly reflected in whole grains, which are at least lower in calories and sugar content than the white rice and white steamed buns that we usually eat. It will also be low. Like oatmeal, black rice, brown rice, sorghum rice, millet... these ingredients have very low carbohydrate content and low sugar content, but they are also very high in nutritional value, as well as dietary fiber.

Even eating less can make people feel full. Whether it is to control blood sugar or lose weight, these ingredients are the best choice. Of course, the daily intake must be controlled, otherwise It will also accumulate calories and sugar, which will affect the control effect.

In addition to staple foods, you should also choose low-sugar ingredients in fruits and vegetables. Otherwise, sometimes the side dishes are controlled but not controlled, which may also lead to sugar intake. The intake is too high. It is suitable to eat more fruits and vegetables, such as lettuce, loofah, green beans, broccoli, potatoes, wild rice, celery... Don't think that vegetables will not affect high blood sugar, such as yellow winter melon. The caloric and sugar content of Japanese melon is relatively high, so it is not recommended to eat it.

In short, staple foods with low sugar content are mostly processed. We can divide the commonly used ingredients into three categories: high sugar and high calorie, high sugar and low sugar. Low sugar foods are basically It includes whole grains, vegetables and fruits, and actually includes various edible oils. Of course, it refers to pure vegetable oil. Relatively speaking, the sugar content will be lower, and it can also help control blood sugar.

As a diabetic patient, you must know how big a threat diabetes is to your health. However, once this disease occurs, it is impossible to fully recover. You can only control it through daily diet to avoid blood sugar. Continue to rise. Foods with low sugar content in staple foods 3

Ranking of staple food sugar content:

1. Rice

Detailed introduction: Rice is the most important thing we eat in our lives. It is one of the most staple foods and an important source of calories for the body. It has a very strong sense of satiety and is also rich in nutrients. If you are obese or a fitness enthusiast, rice must be appropriate and practical, because eating too much can easily cause obesity.

Sugar content: 25.9g in 100g

2. Whole wheat bread

Detailed introduction: Pure whole wheat bread is actually relatively difficult to find in the market If you buy it, many merchants will add some sugar in order to improve its rough taste, so the calories are relatively high. It is not suitable for people who are losing weight. It is recommended that you eat it for breakfast.

Sugar content: 45.8g in 100g

3. Corn

Detailed introduction: Corn is a very healthy whole grain food, and it tastes good It is also very sweet, but the sugar in it is natural and will not cause harm to the body. It is very good for the body's digestion.

Sugar content: 22.8g in 100g

4. Steamed buns

Detailed introduction: Steamed buns are made from flour. The sugar content in it is very high, and it is also the most commonly eaten staple food in our lives. The carbohydrates in it will expand after fermentation, so you will have a strong feeling of fullness after eating it.

Sugar content: 100g contains 47g of sugar

5. Noodles

Detailed introduction: In the ranking of staple food sugar content, noodles are actually the same as rice. They are relatively similar, and the sugar content is also very close. The most important thing is that they are all healthy foods and will not cause any irritation to the body. As long as you don't overeat, there will be no problem.

Sugar content: 24.3g in 100g

6. Dumplings

Detailed introduction: Dumplings are one of China’s traditional delicacies. The quantity and calories are also relatively high, because a certain proportion of fat and lean meat is added to the stuffing of Tongchang dumplings, and with the addition of seasonings, its calories and carbohydrates will become higher.

Sugar content: 100g sugar content 26g

7. Sweet potato

Detailed introduction: Sweet potato is very rich in nutritional value and particularly sweet. Coarse grain food, and it also has the effect of promoting intestinal digestion and can improve constipation.

Sugar content: 100g sugar content 21.7g

8. Purple sweet potato

Detailed introduction: Compared with sweet potato, purple sweet potato has a lower sugar content. It is relatively low, but it is also very rich in nutrients. If you are losing weight and don’t know what kind of nutritious meal to eat, purple sweet potato is a good match.

Sugar content: 15.9g in 100g