As soon as I wrote it, I wrote nearly 4,000 words, and the key points were marked by accentuation or color change, and friends who did not have time could directly read the key points.
To control blood sugar, what staple foods are recommended to eat? This year's Health Commission released the "Guidelines for Adult Diabetes Diet (2023 Edition)", for North China, Northeast, Northwest, East China, Central China, Southwest China, South China, and respectively for spring, summer, autumn and winter, all formulated 3-day recipes, that is, 12 days of recipes in each region, with a total of 84 days of recipes in 7 major regions.
Teacher Gu read the 84-day recipe from beginning to end, sorted out 7 sugar control staple foods suitable for eating all over the country, even if your blood sugar is not high, it is recommended to eat it with it, because they are really healthy.
Okay, let's go, and then I'll interpret these 7 staple foods one by one.
1. Multigrain and bean rice
▲Photo: Photogram Network
Common grains, beans as you choose, is a variety of grains, beans with rice cooking is also as you like, the key is that mixed grains and beans account for 1/3~1/2.
The amount of food eaten should also be controlled, women generally recommend eating rice made of 50-75 grams of rice (130~200 grams) per meal, and men generally recommend eating rice made of 75-100 grams of rice (200-260 grams) per meal. If you don't like the taste of multigrain bean rice, you can also add a few grams of dried fruits or nuts to add flavor, such as raisins, goji berries, dates, black sesame seeds, and cashew nuts.
Common grains: quinoa, buckwheat, oats, barley, corn, black rice, millet, sorghum rice, brown rice, barley.
Common miscellaneous beans: mung beans, adzuki beans, peas, chickpeas, lentils, kidney beans, broad beans.
Three kinds of grains are recommended, which are oats, barley and buckwheat.
Oats and barley are rich in β-glucan, which is a water-soluble dietary fiber, dissolved in water will increase the viscosity of food, delay the speed of gastric emptying, and the rate of glucose absorption into the blood, so replacing some staple foods with oats or barley is beneficial to blood sugar control.
As for buckwheat, replacing some staple foods with it helps control blood sugar, and it is rich in dietary fiber as a whole grain, and some studies have found that it may be related to its rich flavonoids and D-chichial inositol. [1]
Let's talk about how to choose in detail.
1. The most recommended four kinds of oat stewed rice
When stewing rice, it is recommended to give preference to whole oats (professionally called oat kernels, that is, oats with complete bran) for two reasons.
(1) β---Dextran mainly exists in the sub-paste powder layer of the bran, the sub-paste powder layer is in the innermost layer of the bran, and the outside is the paste powder layer, seed coat, and fruit peel, although it is 4 layers [2, 3], but they do not add up to much thickness, and the dermabrasion processing will hurt the sub-paste powder layer more or less, and some β-glucan will be lost, so the choice of whole oats is equivalent to obtaining all the β-glucan contained in oats.
(2) Because it is raw grain, it does not need all kinds of complex processing, so it is very cheap, that is, four or five yuan a pound.
However, the whole oat bran structure is dense, difficult to absorb water, and cannot be cooked with rice, so it needs to be soaked for 2-3 hours in advance, and then stewed with rice, even this taste is slightly rougher.
If you are not used to eating, you can also choose freshly cut oats or raw oatmeal, the former is the whole oats cut into 2-3 segments, the latter is whole oats directly pressed, they all have part of the β-glucan and endosperm exposed, more easily absorbent than whole oats, stewed rice is softer.
You can also choose oat rice, which naturally loses some β-glucan in the sub-paste powder layer because part of the bran is ground off, but because the peel, seed coat and paste layer with low β-glucan content is also ground off most of it, the test found that the β-glucan content of oat rice is higher than that of whole oats. [3]
Moreover β-glucan is less bran blocked, most of them are directly exposed to the outside, and a lot of water will be absorbed when stewing, so that the taste of stewed oatmeal rice is naturally soft.
Studies have shown that rice and oat rice are mixed 2:1, and then 3.3 times more water is added to stew the best sensory evaluation, soft and hard, smooth and smooth taste, and fragrant. [4]
It's just that the price of oat rice is about two or three times that of whole oats, and the most precious B vitamins and minerals of whole grains are lost when grinding, so you still need to weigh which one to choose.
Finally, if you search for oat rice on the Internet, you will find that many products labeled with oat rice are whole oats, so you are very dizzy, isn't it called oat rice after grinding the skin? How is whole oats also called oat rice? In fact, this oat rice of whole oats is equivalent to brown rice in rice, as for the ground oat rice, it is more called oat germ rice on the market, to buy oat rice with ground skin, you search for "oat germ rice" and search for more accurate results.
2. Barley is preferably dark, and black is most recommended
Barley and oats β-glucan content is similar, about 3% ~ 6% [5, 6], and oats are different, the market barley is mainly ground skin, few barley grains without dermabrasion, fortunately it is the same as oats, after dermabrasion, the content of β-glucan also increases [7], and it is also cheaper than ground oat rice, which can be said to be more cost-effective.
Barley sold on the market has white, black, purple and blue, and the study found that dark barley has higher antioxidant anthocyanins, total phenols, flavonoids, and vitamin E than white barley, of which black barley has the highest content [8, 9], so black barley can be given priority when choosing barley.
3. Buckwheat is preferred, and pure buckwheat rice is not recommended
Studies have found that the total flavonoid content of buckwheat is 15.23 times that of sweet buckwheat [10], and D-chiral inositol is also mainly present in buckwheat, so buckwheat is preferred for sugar control.
However, buckwheat has a bitter taste, so it is not recommended to make 100% pure buckwheat rice, or about 1/3~1/2 ratio to make buckwheat rice.
4. Try not to choose three kinds of miscellaneous grains
They are glutinous corn, blood glutinous rice, black glutinous rice, glutinous millet (also called chyme) [11], you may find, they all carry a "glutinous" word, which is the result of their rich in pullulan, but pullulan is also easier to digest into glucose, so their blood sugar rise rate is also faster, although it is a grain, but to control sugar or try not to choose.
Second, multigrain and bean porridge
▲Photo: Photogram Network
Many people think that high blood sugar can't drink porridge, but it's really not.
The sugar control recipes formulated by the Guide for people in various places have porridge, such as corn grits porridge, rice millet porridge, lily lotus seed porridge, porridge with red beans and barley, oat yam porridge; There are also milk added to porridge, such as milk porridge and milk oatmeal.
Careful analysis, you will find that these porridges either contain mixed grains or mixed beans, that is, they are all mixed grains and bean porridge, to remind that when making porridge, cook it on the line, don't cook too badly, otherwise it is still easy to raise blood sugar.
In addition, the amount of porridge is not much, the rice generally used is about 50 grams -70 grams, that is to say, stewed into rice or made into porridge, the total carbs of a meal are to be controlled, in addition, it is not a bowl of porridge for a meal, all with the right amount of protein, and some with vegetables. For example, the following two breakfasts.
Breakfast 1
Oat yam porridge (oats 30g, yam * 90g)
Low-fat milk (250ml)
Boiled eggs (eggs 50g)
Breakfast 2
Milk oatmeal (pure milk 250ml, oats 60g)
Boiled eggs (eggs 50g)
Cucumber (Cucumber 150g)
3. Multigrain steamed buns
▲Photo: Photogram Network
The key is that multigrain noodles account for 1/3~1/2, and a meal is about 1~1.5 fists.
You can completely use whole wheat flour to make whole wheat steamed buns, you can also use wheat flour mixed with corn flour, buckwheat flour, purple rice flour, sorghum noodles to make multigrain steamed buns, in addition to making steamed buns, you can also make hair cakes, wotou or flower rolls, you can also wrap cooked red beans, mung beans, kidney beans in the noodles to make bean buns, or mix vegetables such as Chinese cabbage, shiitake mushrooms and an appropriate amount of protein such as dried tofu in the noodles to make vegetable dumplings.
If you can't do it to buy mixed grain steamed buns, it is best to choose pre-packaged, that is, there is an ingredient list, and the ingredient list clearly indicates the content of mixed grain powder, and the recommended content is more than 30%.
4. Soba noodles
▲Photo: Photogram Network
It is not recommended to 100% pure buckwheat noodles, one is that it tastes more bitter, and the other is that its price is also more expensive, you can choose buckwheat flour between 30% ~ 50% of soba noodles, the remaining ingredients if it is whole wheat flour such as ordinary whole wheat flour or black whole wheat flour, it is better, they are also rich in dietary fiber, and white noodles are also conducive to blood sugar control.
▲Photo: Soba noodles made of black whole wheat flour and buckwheat flour
Soba noodles as a staple food, about 50-75 grams (dry weight) for a meal, plus plenty of vegetables and a moderate amount of protein.
Let's take an example of soba noodles for breakfast in the guide's recipe.
Boiled noodles (pork 25g, soba noodles 75g, rape 45g)
Boiled eggs (eggs 50g)
Radish (100g)
5. Steamed grains and potatoes
▲Photo: Photogram Network
The grains that can be steamed are mainly corn, it is recommended to choose sweet corn, which is more conducive to sugar control than waxy corn, eat one stick at a time (with a core of 350-400 grams).
If you steam potatoes, sweet potatoes / taro / purple potatoes / iron stick yam / chestnut noodle pumpkin can be used, completely as a staple food, you can eat about 150-200 grams, refer to the figure below. In addition, as a meal, it is still necessary to match enough vegetables and an appropriate amount of protein, that is, about 1.5~2 fist vegetables, 1 fist protein.
▲Picture: 100 grams of potatoes, about the height of the thumb, the diameter of the index finger
▲Iron stick yam: 100 grams 4 sticks
▲Taro: 100 grams, about 3 pieces
6. Whole wheat bread
▲Photo: Photogram Network
In fact, whole wheat bread and white bread, are high glycemic index staple food, good is good, compared to white bread it is also rich in dietary fiber and B vitamins, as long as you choose the right to eat, can also help control sugar, the key is that as a staple food it is too trouble-free, do not need to steam or boil, at most 2 minutes to bake.
First of all, it is recommended to choose whole wheat flour with a content of ≥ 50%, 100% is better, in addition to no additional added sugar, the fat content in the nutrition facts table is preferably less than 5 grams/100 grams. The amount of food eaten per meal is controlled at 70 grams to 100 grams, and it should be accompanied by sufficient vegetables and an appropriate amount of protein. Take the "Guide" to eat 1 breakfast of whole wheat bread for example.
Sandwiches (100g sliced whole wheat bread, 50g eggs, 20g cheese, 25g tomatoes, 20g lettuce)
Soy milk (300ml)
Cucumber (Cucumber 100g)
7. Ready-to-eat oatmeal
▲Photo: Photogram Network
Although ready-to-eat oatmeal is also a staple food with a high glycemic index, like whole wheat bread, it can still supplement more dietary fiber and B vitamins, the key is that it is too trouble-free, which is the main reason why it is favored by office workers.
So how to eat this high-GI staple food to help control blood sugar.
There are still two major points, one is to control the amount, as a staple food for women to eat 40-50 grams, men to eat 50-75 grams is enough. Then with 1.5~2 fist vegetables, 1 fist protein.
So white rice and white noodles can't be eaten by sugar control people? Of course not. The guide is accompanied by a lot of staple foods such as wontons, dumplings, scallion oil cakes, flapjacks, burnt cakes, buns, cold skin, fried noodles and other refined rice noodles, but as a meal, all of them have achieved staple food control, and with enough vegetables and/or sufficient protein, here are 5 examples for your reference.
Breakfast 1
Flapjack (85g)
Boiled eggs (eggs 50g)
Walnuts (15g)
Sugar-free yogurt (100g)
Breakfast 2
Vegetarian buns (shiitake mushrooms 25g, camelina 40g, flour 40g)
Tofu brain (300g)
Boiled eggs (eggs 50g)
Hot and sour potatoes shredded (potatoes 100g)
Breakfast 3
Baked cake with egg (60g flour, 50g egg, 5g black sesame seeds)
Pure milk (250ml)
Celery curd bamboo (celery 100g, curd bamboo 15g)
Breakfast 4
Fried noodles with mung bean sprouts, green peppers, shredded shiitake mushrooms
(mung bean sprouts 30g, lean pork 70g, green pepper 10g, shiitake mushrooms 10g, noodles 100g) pure milk (300ml)
Sweet Almonds (5g)
dinner
Cool peel (100g)
Boiled corn (corn 150g)
Shredded green pepper (pork tenderloin 50g, green pepper 110g)
Garlic Hollow (Hollow Cabbage 150g)
Mung Bean Soup (Mung Beans 10g)
Finally, it is highly recommended that you go to the official website of the National Health Commission to download this guide, and enter "adult diabetes diet guide 2023" in the search box to come up first!
If you have any questions about blood sugar control, welcome to leave me a message in the comment area.
Bibliography:
[1] Wu W, Li Z, Qin F, Qiu J. Anti-diabetic effects of the soluble dietary fiber from tartary buckwheat bran in diabetic mice and their potential mechanisms. Food Nutr Res. 2021 Jan 8;65. doi: 10.29219/fnr.v65.4998. PMID: 33613154; PMCID: PMC7869439.
[2] Yu, R., Wu, X., Liu, J. et al. Rice with Multilayer Aleurone: A Larger Sink for Multiple Micronutrients. Rice 14, 102 (2021). https://doi.org/10.1186/s12284-021-00543-3
[3] Detection and analysis of β-glucan content of major naked oat varieties and oat products in mainland China[D]. Inner Mongolia Agricultural University.
XU Yang, HU Xinzhong, ZHANG Heng, et al. Evaluation of nutrition and edible quality of oat rice-rice mixed with rice[J]. Journal of the Chinese Cereals and Oils Association, 2012, 27(11):14-18.
Detection and analysis of β-glucan content in naked oat grains and main oat products[J]. Modern Agricultural Science and Technology, 2021(12):5.
[6] HOU Dianzhi, SHEN Qun. Analysis of nutritional and functional components of 29 species of barley in mainland China[J].Chinese Journal of Food Science,2020,20(02):289-298.)
[7] Ju Dong, Qi Shengmin, Ren Chengang, Xie Tian. Comparative analysis of nutrient composition and gelatinization characteristics of barley with different milling rates[J].Grain and Feed Industry,2019(09):1-3.)
[8] MENG Shengya, ZHANG Wenhui, YU Cuicui, WEN Huaying, CHEN Feng. Comparative analysis of grain nutrition quality of 12 barley cultivars (lines) in Tibet[J].Barley and Cereal Science,2019,36(06):1-5.)
[9] ZHANG Shuai,WU Kunlun,YAO Xiaohua,CHI Dezhao. Differential analysis of nutritional quality and antioxidant active substances of barley with different grain colors[J].Journal of Qinghai University,2017,35(02):19-27.)
[10] LIU Ruimin. Preliminary study on the extraction and efficacy of buckwheat hypoglycemic components[D]. Sichuan Normal University, 2012.
[11] ZHANG Zhengmao, KAN Ling, WANG Li. Comparative study on starch properties of different waxy cereals[J]. Modern Food Science and Technology, 2019.
Cover image: Photogram
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