According to these 4 ways to eat whole grains, blood sugar rises faster, see if you are doing right?

People with diabetes know that eating whole grains helps to control blood sugar, but you know, if the cooking method of whole grains is wrong, not only does not control sugar, it may also raise blood sugar.

The following four cooking methods are all wrong.

Mistake 1: Miscellaneous grains are made into a paste

Nowadays, many supermarkets have counters selling miscellaneous grains of soy flour. After returning home, they can easily brew into a miscellaneous grain paste with boiling water.

There are also many people who use the soya-bean milk machine or the "broken wall" food processing machine to make the miscellaneous cereal paste, and feel that the taste is particularly delicate and delicious. However, our research found that this is not necessarily a good choice for controlling blood sugar.

Because the miscellaneous grains of the beans are baked, powdered, and washed, the damage to the cell structure is large, the starch granules can quickly absorb water, and the digestion rate is also greatly increased.

The food processing machine and the soymilk mechanism made the paste, and the digestion speed was also greatly increased before the beating, especially the miscellaneous grain material.

For diabetics, making cereals is not a good cooking choice. Mistake 2: Cooking too soft

The same brown rice (such as black rice , red rice, etc.), the blood sugar production index of the food after porridge will be relatively high, and the meal will be relatively low.

This is because the amount of water used for porridge is larger than that of cooking, and the starch granules can be more fully swelled, thoroughly gelatinized, and easily digested.

In addition, the porridge of the liquid broth has a shorter residence time in the stomach than the solid meal, and can quickly enter the small intestine to be digested and absorbed.

Many families have the habit of adding alkali to cook porridge. Adding alkali will make the porridge cook faster and softer. Even if it is a cereal porridge, this method is not suitable for diabetic patients.

It can be seen that diabetics should not be too soft when making whole grains. Error three: fried and eaten

Some sugar friends will eat the coarse grains in order to improve the taste of the coarse grains, but the high-fat diet is also unfavorable for controlling blood sugar.

High-fat foods tend to contain high energy, which can easily cause total energy to exceed the standard. Sugar friends need to control total energy intake and control their body weight. Therefore, it is obviously not possible to control the staple foods and control daily oil intake. It is also very important.

In addition, when frying coarse grains, you need to wrap flour and starch. These are the ingredients that can quickly rise sugar.

It can be seen that in order to pursue the good taste of coarse grains, the loss of coarse grains has the advantage of controlling blood sugar, which is not worth the loss. Mistake 4: Soak for a long time

The longer the rice soaking time, the faster the sugar will be.

In the experiment, Hong Kong and Taiwan scholars found that the longer the rice was soaked in rice , the softer the texture of the rice was, the faster it was digested, and the higher the blood sugar would rise.

Therefore, diabetics should not soak rice beforehand.

to sum

Diabetes patients should choose less delicate paste, choose more whole grains; choose less pure rice, choose more grains.

The best half of the groceries are starch beans (such as red beans, cowpeas, chickpeas, etc.) and oats, barley and other ingredients, try to reduce the proportion of white rice to ensure that the postprandial blood glucose response is significantly lower than white rice.