"Mom! Why do you use this pot to cook rice again, it's really not delicious! Xiao Li took two bites of food and went back to his bedroom.
"It's not that your dad's blood sugar has been a little high recently, and the rice cooked in this pot contains less sugar and is healthier!" It is also good for you to eat this meal, come and eat some more! ”
Mother Li Fang felt very wronged. Recently, Xiao Li's father found that his blood sugar was high during a physical examination. Li Fang heard that there is a rice cooker that can desugar, the cooked rice can control blood sugar, for the health of the family, she specially spent hundreds to buy a new rice cooker, use this pot to cook rice every day, but did not expect that the cooked rice tastes bad, husband and son do not like to eat, their whole effort is thankless.
Does white rice really cause high blood sugar? Can cooking with a desugared rice cooker help us lower sugar? Today, 1 medicine network will talk to you about the rice we eat almost every day.
Can rice really cause high blood sugar in healthy people?
First of all, we need to understand what are the factors that cause blood sugar to rise?
Influencing factor one: diet
Dietary factors have the greatest impact on blood sugar in a short period of time. If people consume a lot of sugar in their diet, the body's blood sugar will be elevated in the short term. For people with a sweet tooth, long-term eating sweets can easily lead to impaired insulin function in the human body, so that as soon as people consume sugar, blood sugar will immediately rise.
Influencing factor two: obesity
Obesity is one of the causes of diabetes. Obesity will lead to insulin resistance in the human body, that is, peripheral tissues such as muscles and adipose tissues are insensitive to insulin, and the role of insulin to promote glucose uptake is resisted, making glucose difficult to be absorbed, and liver glucose is still constantly being produced, which will cause blood sugar to rise.
Influencing factor three: too little exercise
For modern office workers, many people can not avoid sedentary, coupled with basically no exercise, the body's carbohydrates are difficult to be completely consumed, accumulated in the body's cells, over time will lead to an increase in the body's blood sugar levels.
Influencing factor four: emotion
Studies have shown that diabetes is associated with mood swings such as stress and anxiety. In life, if something causes excessive stress and emotional excitement, it may cause a large amount of secretion of glycemic hormone (such as epinephrine, etc.), thereby inducing an increase in blood sugar.
It can be seen that diabetes is a multi-factor disease, it is closely related to eating habits, lifestyle, emotions, etc., just saying that eating rice will cause blood sugar to rise is very one-sided, and healthy people take rice as a staple food, will not lead to blood sugar rise.
Don't listen to these 2 rumors about rice
Regarding rice, I believe many people have heard the following rumors.
Myth 1: White rice is the "king of junk food", and after finishing white rice, only sugar and starch remain, and eating it is easy to cause a variety of diseases.
Is this true? In fact, even after being processed white rice, it is still rich in a small amount of B vitamins and dietary fiber. The main component of white rice is starch, which will eventually be decomposed into glucose in the human body, which is the most important energy supply and the only source of energy to ensure the operation of the brain. If you do not eat staple foods for a long time, it will cause metabolic disorders in mild cases, and even affect the function of the brain in severe cases. It is completely wrong to equate white rice directly with junk food.
Myth 2: Cooking with a desugared rice cooker is not only nutritious but also reduces sugar.
The working principle of the desugared rice cooker is that when the rice is cooked to half cooked, part of the starch will be dissolved into the soup, and the steamer will drain the rice soup, take away part of the starch, and then further steam the half-cooked rice.
90% of rice is carbohydrates, of which 75% is starch, and the amount of water dissolved into the water is very limited, whether it is filtered out of the water or retained, it is not enough to affect blood sugar, but some water-soluble nutrients may be lost.
So how should rice be eaten to be healthy?
According to the new version of the dietary guidelines for residents, the recommended daily amount of cereals is 200-300 grams, including 50-150 grams of whole grains and mixed beans, and 50-100 grams of potatoes. Therefore, 1 medicine network recommends that when eating rice, you can match some beans, cereals, and potato foods to enrich the taste and increase nutrition.
I don't want my blood sugar to rise, so I usually do these points
For people like Xiao Li's father whose blood sugar is at a critical value, or slightly higher than normal (fasting blood sugar is higher than 6.0mmol/L), it can be improved by the following 3 aspects.
1. Diet control
In the daily diet, try to control the intake of fat, sugar and salt. It's easy to get hungry when your blood sugar rises, but don't overeat. 1 medicine network recommends that everyone usually eat until 7 points full, and you can eat some fruits with low sugar content between meals. For example, strawberries, apples, grapefruit, kiwis, etc.
2. Strengthen the exercise appropriately
If the blood sugar level in the body is slightly higher and you are overweight, then increase the amount of exercise every day.
For people with good physique, it is recommended to do 150 minutes of moderate-intensity aerobic activity every week, that is, exercise for about half an hour a day, and appropriate jogging, swimming, brisk walking, playing ball and other sports methods can be appropriate.
For people with weak physique and older ages, 1 medicine network recommends slow walking, yoga, tai chi and other methods. These exercises are relatively slow and aerobic exercises, which not only do not cause a great burden on the heart and lungs, but also have the effect of exercising.
3. Maintain peace of mind
Bad mood can lead to abnormal nerve activity and faster heartbeat, a process that hinders the metabolism of blood sugar, leading to a rapid increase in blood sugar levels. If you are in a state of tension or anxiety for a long time, the hormone balance in the body will be broken, causing diseases such as high blood sugar and high blood pressure.
1 medicine network recommends that everyone should try to maintain a good attitude at ordinary times, and when bad emotions occur, they should be channeled and solved in time, and they can confide in others, or cry alone.
4. Measure blood sugar and blood pressure regularly
Since diabetes is a systemic disease, if the patient has problems such as high blood lipids and high blood pressure, then it is easy to have elevated blood sugar.
Therefore, usually pay attention to the blood sugar and blood pressure content in the body to monitor, normal people generally recommend to check fasting, postprandial blood sugar can be checked once a year, but if it is a high blood sugar population, it is necessary to check once in 1-3 months, once blood sugar and blood pressure have abnormal fluctuations, then it is necessary to go to the hospital in time to receive formal treatment.