"There are two things that diabetes can't eat, this can't be eaten, that can't be eaten", this is the self-deprecation of many diabetics. After getting diabetes, not only can you not eat sugar, grease can not eat, even the most common foods such as steamed buns, noodles, and rice must be prevented from exceeding the blood sugar standard after eating.
Rice, steamed buns, and noodles are all staple foods and are a major source of energy and nutrition for the body. As a staple food, the carbohydrate content is naturally very high, so which staple food is suitable for diabetics, which staple food should be eaten as little as possible, I believe this article can help you.
To figure out the sugar content of these foods, let's first look at the relationship between food and blood sugar, and how the impact of food on blood sugar is reflected.
The relationship between food and blood sugar
Blood sugar is actually gluten in the blood. Glucose is the basis for the human body to carry out various activities, and many activities require glucose energy supply. If people are likened to cars, then glucose is gasoline, and when the body lacks glucose, it is called hypoglycemia, showing limb activity and functional disorders.
To understand the relationship between food and blood sugar, we must start with a series of reactions caused by food entering the body.
Food enters the stomach after chewing, and in the process of chewing, the saliva amylase in saliva will initially convert the starch in the food into maltose, which is why many people feel that the steamed rice has a sweet taste when chewed. After entering the stomach, in an acidic environment, the food is dissolved in stomach acid through gastric peristalsis.
If the chewing is not enough or the food is relatively hard, such as the hardness of the rice particles is significantly greater than that of the steamed buns and noodles, the process will be much longer. After full dissolution, the dissolved food is initially absorbed in the duodenum. Under the action of bile and small intestinal fluid, the fats, starches, and carbohydrates in food are decomposed into glucose, amino acids and other components that can be directly absorbed by the human body.
The glucose absorbed by the small intestine first enters the bloodstream and then circulates with the bloodstream and moves to various parts of the body. These processes are only part of food digestion, which is broken down into glucose by the digestive system, which enters the bloodstream, causing blood sugar to rise.
Different foods produce different times of blood sugar spikes
Of course, the reaction time of various foods is different, and the peak of blood sugar after meals is also different. Foods that dissolve quickly in stomach acid and react shortly in the small intestine cause blood sugar to rise faster, and conversely, blood sugar rises slowly.
The difference in the peak time of blood glucose and the inaccurate measurement data bring great inconvenience to patients monitoring blood glucose at home. After eating food at twelve o'clock in the afternoon, some people have a peak blood sugar at two o'clock, while some patients may not have begun to rise until 3 to 4 o'clock in the afternoon.
The peak formation time of various foods is different, so in order to intuitively show the changes in blood sugar caused by food, researchers have introduced a new indicator glycemic index (Gi).
How is the sugar content in food calculated?
The Glycemic Index (GI) is an indicator specially proposed by researchers to study the effect of food on blood sugar, which can accurately reflect the effect of food on blood sugar. This indicator is artificially specified, the indicator value is greater than 70 for the high index, less than 55 is the low index food, and the GI value of glucose is 100, which is the highest value.
To put it simply, foods with high GI absorb fast and well, and the blood glucose concentration rises quickly and the peak is higher; foods with low GI are slowly absorbed, and the blood sugar rises slowly and the peak is low.
Therefore, rice, steamed buns, noodles, who is the king of sugar, should first look at their glycemic index.
Rice, steamed buns and noodles, who is the "sugar king"
In fact, most of the staple foods are "high indicator" foods, the glycemic index of rice is about 84, the glycemic index of steamed buns is about 88, and the glycemic index of noodles is about 80. However, it is worth noting that there are still some differences in the index of different types of rice depending on the flour brand, but in general, they are all around 80.
From this point of view, which of these three staple foods to choose, the difference is actually not big, after all, their GI index is similar. But the GI index specifies the amount of blood sugar change caused by 50 grams of food, that is, the blood sugar level raised by 50 grams of steamed buns and 50 grams of rice is similar, but 100 grams of steamed buns will definitely raise blood sugar more than 50 grams of rice.
Therefore, the ability of food to raise blood sugar, can not only look at the size of its GI index, but also consider the impact of GL (blood glucose load), GL greater than or equal to 20 belongs to high GL food, less than or equal to 10 is low GL food, the same food weight, high GL food has a greater impact on blood sugar. GI reflects the ability of foods to raise sugar, GL reflects the degree of glycemic rise, and scientific selection of low-GI, low-GL foods helps with blood sugar control.
Blood sugar control varies from person to person
Even if the data is accurate, specific to what to eat at each meal and how many grams to eat, it is still very troublesome for diabetics to control blood sugar. Because each person's physiological state is different, the degree of organ activity is different, and the amount of exercise is different, the amount of glucose consumption is naturally different.
For example, diabetic patients working on construction sites and diabetic patients who are bedridden due to illness, even if they eat the same, there may even be a long-term bedridden patient whose blood sugar has not been controlled, and the blood glucose control of patients working on construction sites is very good.
So, when it comes to diabetes, many people know how to control blood sugar, but how to control blood sugar, how to control? People who have been engaged in physical work for a long time tell him that more exercise and eat less can lower blood sugar; patients who are bedridden for a long time, you tell him that eating less can lower blood sugar, which is obviously unreasonable.
Therefore, the control of blood glucose should vary from person to person, not from person to person. When others say exercise, you go to exercise, how to exercise? Can the body withstand it? These are all things to consider. Therefore, without seeing everyone's state, not knowing how the physical condition is, the method of diet therapy is difficult to unify, but there are some taboos in the diet, which can be told to everyone.
Both types of foods are ingested as much as possible
Many people like to eat sweet food, this is because the brain's energy is supplied by glucose, when the sugar intake is very high, the brain will secrete dopamine, dopamine can make people full of pleasure, let people feel very happy when they ingest sugar; secondly, like to consume sugar is also an instinctive reaction left over thousands of years of evolution.
But for diabetics, it's a painful ordeal. Diabetic patients may have less active islet function, and a little sugar intake will keep their blood sugar high. Therefore, diabetics try to eat less foods with high sugar content, and pay attention to foods with high sugar content, not only desserts, sugary drinks, fruits, but also starchy foods, that is, rice, steamed buns, noodles, bread (depending on the material) and so on.
In addition, diabetics should also try to avoid the intake of alcohol, first of all, alcohol may affect the effect of hypoglycemic drugs, increasing the load on the liver. Second, alcohol can cause metabolism to speed up, and even diabetics can develop symptoms of low blood sugar within a few hours of drinking alcohol, but this effect quickly recovers. Blood sugar rises and falls, which is very unfavorable for the control of diabetic patients.
Therefore, it is recommended that diabetic patients with drinking habits quit drinking in time, or reduce the frequency of drinking to prevent aggravation of the disease.
Final summary
It doesn't matter whether rice, steamed buns and noodles are the "sugar king", from the GI index, the blood sugar fluctuations caused by these three are basically the same, and diabetics should control their intake.
Many people say that it is correct to control blood sugar and eat less and exercise more, but I hold a conservative opinion on this, the reason for the rise in blood sugar is not known, and it makes no sense to eat less and exercise more vigorously, and it may also damage the body.
Therefore, patients who want to relieve blood sugar through dietary therapy must be under the advice of doctors and nutritionists, and do not blindly follow.