Sugar content of staple food

Sugar content of staple food, you don't have to eat staple food for three meals a day. Some people need to reduce their intake of staple food under special circumstances, and the sugar content of staple food in general will be higher. Let's take a look at the list of sugar content of staple food. I hope to help you with the sugar content of staple foods. 1

Sugar content list of staple foods:

1, rice

2, whole wheat bread

3, corn

4, steamed bread

5, noodles

6, jiaozi

7, sweet potato

8 and purple potato < If you are obese or a fitness enthusiast, rice must be appropriate and practical, because eating too much can easily lead to obesity.

sugar content: 1g sugar content is 25.9g

2. Whole wheat bread

Details: Pure whole wheat bread is actually difficult to buy in the market. Many merchants will add some sugar to improve its rough taste, so the special calories will be high, which is not suitable for people who are losing weight. It is recommended to eat it at breakfast.

sugar content: 1g sugar content is 45.8g

3. Corn

Details: Corn is a very healthy coarse-grain food, and it tastes very sweet, but the sugar in it belongs to the natural type, which will not harm the body, and it is very good for human digestion.

sugar content: 1g sugar content is 22.8g

4. Steamed bread

Details: Steamed bread is made of flour, which has a very high sugar content and is also the staple food we eat most in our life. Carbohydrates in it will swell after fermentation, so after eating it, we will feel full.

sugar content: 1g sugar content: 47g

5. Noodles

Details: In the sugar content list of staple foods, noodles are actually similar to rice, and the sugar content is particularly close. The most important thing is that they are all healthy foods and will not cause any irritation to the body, as long as they are not eaten excessively, there is no problem.

sugar content: 1g sugar content is 24.3g

6. jiaozi

Details: jiaozi is one of the traditional cuisines in China, and its sugar content and calories are also relatively high, because a certain proportion of fat and lean meat will be added to the smooth dumpling stuffing, and with seasonings, its calories and carbohydrates will increase.

sugar content: 1g sugar content: 26g

7. Sweet potato

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

sugar content: 1g sugar content is 21.7g

8. Purple potato

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

sugar content: 1g sugar content 15.9g sugar content of staple food 2

First of all, what kinds of staple food do we have to know?

The nutritional feature of staple food is to supply enough carbohydrates (mainly starch), so all foods containing starch can be used as staple food. Mainly divided into the following three categories.

1, all kinds of rice and flour.

this kind of food is also called flour and rice or refined grain. It is the most commonly eaten staple food and is also suitable for all sugar lovers. Because this kind of refined grain is soft in taste, fast in digestion and high in postprandial blood sugar response. This is also an important reason why many sugar friends dare not eat staple food.

2. Whole grain.

(1) It is usually called coarse grains. Mainly grain that has not been finely processed. Such as whole wheat, oats, black rice, purple rice and so on. Whole grains keep the husk, embryo and other parts, and are rich in dietary fiber, which is digested more slowly than flour and rice, which helps to reduce postprandial blood sugar, increase satiety and delay hunger.

(2) Studies have shown that people who regularly eat whole grains have less risk of getting fat with age. The risk of heart disease, diabetes, and other diseases is reduced.

But coarse grains are not easy to digest and taste bad, so people with weak digestive function should not use them in large quantities.

3. Potatoes.

includes all kinds of root foods containing starch. Its nutritional value is between cereals and vegetables, such as potato, sweet potato, yam, taro and so on. Potatoes are also rich in dietary fiber and many health-care ingredients, which are beneficial to prevent various chronic diseases. It can not only achieve satiety and delay digestion, but also increase the intake of vitamin C, potassium and dietary fiber.

why not eat staple food?

1. Glucose is the main source of energy in the body. If you don't eat or eat too little, and the source of glucose is lacking, the body will mobilize fat and decompose it into fatty acids in the body. If there are too many fatty acids, ketone bodies will be generated, and ketonuria will appear after renal excretion.

Therefore, whether normal people or sugar lovers, the daily staple food should not be less than 15g.

2. Hyperglycemia can occur even if you don't eat staple food. Because your body needs calories, you need to mobilize protein and fat to supplement the glucose deficiency when you are hungry. In the long run, there will be emaciation and weakened resistance, which is prone to various complications.

Therefore, sugar friends can't control their blood sugar by not eating staple food.

so how should sugar friends choose staple food?

the staple food is mainly to supply carbohydrates. Sugar friends' daily carbohydrate intake should not be less than 55% of total energy. How can sugar friends ensure enough carbohydrates without raising blood sugar?

here we need to introduce a concept, glycemic index (GI). Because foods with exactly the same carbohydrates will cause different blood sugar reactions after entering the human body. After eating the food containing 5g carbohydrate, two hours later, their GIs were rice 88, pancakes 79.6, cornmeal porridge 56.9, dried bean curd 23.7, watermelon 72, cherry 22, fructose 23 and maltose 15 respectively.

Why do foods with the same carbohydrate content cause different blood sugar responses?

1. This is because different foods have different digestion and absorption rates in the gastrointestinal tract. The speed of this digestion and absorption is related to its own structure and type. In addition, there are different processing methods, such as particle size, hardness, raw and cooked, thick and thin, etc., which all affect GI.

In short, the more digestible the food, the higher the GI value.

Not only that, dietary fiber and protein eaten together with carbohydrates can contribute to lowering blood sugar.

(1) Dietary fiber is ingested together with carbohydrates, because hemicellulose and cellulose components of dietary fiber can inhibit the digestion and absorption of carbohydrates, and inhibit the response of postprandial blood sugar and insulin.

(2) A certain amount of protein is ingested together with carbohydrates, which can promote the secretion of insulin and lower the blood sugar level.

a GI below 55 is a healthy diet suitable for diabetics and those who want to control their blood sugar, while foods with a gi above 7 are not suitable for diabetics and people with impaired glucose tolerance, nor for people who eat a healthy diet.

Choosing less cereals and fermented foods with high GI value can not only satisfy appetite, but also help to control blood sugar.

2. There are several ways to arrange staple food.

① Fine grains and grains are matched with whole grains, such as brown rice and oat rice;

② flour and rice is matched with beans, such as oil-free eight-treasure rice and red bean rice;

③ flour and rice is matched with potatoes, such as purple potato rice, and steamed taro replaces some rice.

3. The amount of staple food varies from person to person. Under normal circumstances, 2-3g per day, and under special circumstances, 15-4g per day. (This mainly refers to the raw weight of food) On the basis of controlling the total amount, we should also diversify the staple food, eat less and eat more meals. Sugar content of staple food 3

What are sugar-free foods

Sugar-free foods mainly include animal foods such as eggs, fish, meat and seafood, and vegetables such as bamboo shoots, onions, bean sprouts, spinach, mushrooms, bean products, fungus, seaweed and peppers have no or low sugar content.

according to GB285-211 national food safety standard "General Rules for Nutrition Labeling in prepackaged foods", "sugar-free or sugar-free" means that the sugar content in solid or liquid food is not higher than .5g per 1g or 1ml.

Sugar-free foods generally refer to sweet foods that do not contain sucrose (cane sugar and beet sugar), glucose, maltose and fructose, but sugar-free foods should contain sugar alcohols (including xylitol, sorbitol, maltitol and mannitol) and other substitutes.

Extended information:

Low-sugar food that can be used as household food:

Bamboo shoots. It is a food with low sugar, low fat and high cellulose, which is beneficial to quenching thirst and can be eaten more.

cucumber. Sweet and cold, low calorie supply, can inhibit the conversion of sugar into fat.

onions. Contains hypoglycemic substances, which can prevent complications of diabetes.

lettuce. It is a low-sugar substance and rich in insulin activator. Vegetables are a must for diabetics.

bitter gourd. Cold and bitter, eating is conducive to lowering blood sugar. Pumpkin. Promote insulin secretion, and have therapeutic effect on patients with hyperlipidemia and hypertension.

spinach. Promote insulin secretion, known as the "king of vegetables", you can eat more.

Chinese yam. Supplementing qi is one of the dietary therapies for diabetes.

mushrooms. It is a high-protein and low-fat food, and pharmacological research shows that it has hypoglycemic and lipid-lowering effects.

In addition, vegetables such as rape, water bamboo and tomatoes can also be eaten properly.