Most people have this perception: coarse grains raise blood sugar slowly, and eating coarse grains appropriately is conducive to controlling blood sugar.

  In fact, coarse grains are a big family, and not all coarse grains have the effect of controlling sugar. Some coarse grains are even "pseudo-coarse grains". Their sugar increase speed is faster than fine grains such as rice and white flour.

  The type is wrong

  Fast sugar raising

  Glutinous cereals with glutinous taste, such as big yellow rice, small yellow rice, glutinous corn, black glutinous rice, etc., have a fast sugar increase.

  The main ingredient of staple foods such as coarse and fine grains is starch, and starch mainly includes amylopectin and amylose.

  The amylose content in coarse grains such as oats and red beans is high. The amylose is arranged very closely and is not easily decomposed in the body, so it has a relatively small impact on blood sugar.

  The content of amylopectin in glutinous grains is high, with many branches of amylopectin, relatively loose structure, easy to be digested and decomposed, and the sugar increase speed is faster.

  If blood sugar is not controlled well, you must avoid coarse grains with a high content of amylopectin. Take small yellow rice as an example. Small yellow rice is also known as glutinous millet. Many people like to drink some small yellow rice porridge at dinner, but in fact, yellow rice porridge raises sugar faster than white rice porridge.

  If you need to control your blood sugar, you must not drink a lot of small yellow rice porridge, and you cannot just use porridge for breakfast or dinner. You can eat some dry staple food first and then drink porridge. The porridge should not be too bad. The same meal should be paired with protein and dietary fiber, such as milk, soy products, mixed beans, vegetables, etc., and you should also pay attention to eating the staple food at the end, so that it is more sugar-friendly.

  The way to eat is wrong

  What you eat may also become "fake coarse grains"

  In terms of consumption, many people like to mix coarse grains into powder and then rinse them into paste with water, which makes them feel convenient and nutritious. But you may not know that the powdering process will increase the blood sugar production index (GI) of the food.

  From the table below, we can see that after coarse grains are powdered, GI generally increases, and some foods directly change from low GI to high GI foods.

Comparison of glucose index (GI) before and after powdering

(GI < 55 is low, 55-70 is medium, ＞ 70 is high)

  Therefore, people who need sugar control must pay attention to this "trap". If you like to eat coarse grain paste and need to control your blood sugar, it is recommended to choose those with low glycemic index after powdering, such as mung beans, lentils, etc., and major generals of coix seed, black rice, etc., and powder them into powder and paste.

  When rinsing coarse grain paste, you might as well replace the water with milk

  Soy milk and milk contain a variety of nutrients such as protein, fat, calcium, etc. Use them to make coarse grain paste to delay the rate of sugar increase to a certain extent, and the taste and nutrition are also better.

  When rinsing, you can use a flat spoonful of coarse grain powder to mix 150 ml of hot milk or soy milk, and milk can be preferred.

  Even if blood sugar is high

  You can't just eat coarse grains

  Although coarse grains are good, don’t eat coarse grains alone. It is best to mix coarse grains with coarse grains. Eating too much coarse grains can easily cause discomfort, such as abdominal distension, abdominal pain, indigestion, acid reflux, hiccups, etc.

  From the perspective of sugar control, it is best to control coarse grains and fine grains at 1:1 or 2:1. People with better gastrointestinal function can have half of the coarse grains, half of the fine grains, and even 2 coarse grains and 1 fine grain. For people with weaker gastrointestinal function, coarse grains can account for 30% and fine grains can account for 70%.

  In addition, it is recommended to distribute coarse grains evenly into three meals a day, and do not concentrate them all on one meal. Some people are difficult to digest after eating coarse grains at night, and may experience acid reflux after lying in bed. In this case, you can eat less or not eat coarse grains at night.

[Editor in charge: Wang Di]