People are iron, rice is steel, and if you don't eat a meal, you will be hungry
But for sugar friends who like white rice, love and hate
White rice is delicious, but it is also a "master of glycemic raising"
White rice with a high glycemic index is known as a master of glycemic because of its high GI (glycemic index). GI is a measure of the degree to which food causes blood sugar fluctuations, and the GI of white rice is as high as 73-80, which is equivalent to the effect of eating sugar. This is because white rice has short starch molecules, which are easily digested by the body and converted into glucose, which in turn is quickly released into the bloodstream, resulting in an increase in blood sugar. In addition, the way white rice is processed can also affect its GI value. For example, the stickier the rice, the more completely the starch granules are destroyed, so that the glucose can be released more easily. On the other hand, if the rice is boiled or refrigerated and then reheated, it will also lead to an increase in the GI value.
White rice is cooked like this, and "blood sugar" has a surprise
01 rice + tea
According to the ancient medical classic "Materia Medica" in the mainland, cooking rice with tea "makes people thin after eating for a long time". Tea boiled rice has roots in the ancient medical classics and folk traditions of the mainland, and Lincang, the hometown of tea in Yunnan, also spreads the mountain song folk song of "delicious but tea cooked rice, fun but stepping on the flower mountain".
Nutritionists said that the tea itself has a strong tea fragrance, which can not only add the fragrance of rice, but also make people feel the unique fragrance of tea when eating rice.
Studies have confirmed that tea-assisted sugar control is mainly due to the presence of a phytochemical called chlorogenic acid in these foods.
Specific method: soak 1-3 grams of tea leaves in 500-1000ml boiling water for 4-9 minutes, take a small piece of clean gauze, filter the tea to remove the slag and set aside. Wash the rice and put it in a pot, pour in the tea, make it about 3cm higher than the rice noodles, and cook.
02 rice + vinegar
Doesn't the rice turn sour when you add vinegar? Actually, no, adding a little vinegar to the rice when cooking rice is more fragrant and can also prevent rancidity. If you're planning to leave the rice on for a little longer, add some vinegar to it. Acetic acid can inhibit disaccharidase and reduce the glycemic index of food, which is very suitable for sugar friends.
03Add some vegetables
Vegetables do not refer to leafy greens, but diced carrots, white radish, etc. These vegetables provide carotenoids and B vitamins and minerals, which can delay complications. For example, carotenoids can improve fundus complications, and the antioxidants contained in them are also beneficial to the recovery of the disease.
04Add some soy milk
Using soy milk instead of boiled rice, the color of the cooked rice remains the same, the aroma is stronger, and the taste is better than that boiled.
05Add some beans or grains
Adding some legumes or grains, such as mung beans, black beans, brown rice, and buckwheat, can increase protein and fiber intake, slow down the digestion of starch and the rise in blood sugar.
A survey conducted by Professor Henry, Director of the Singapore Centre for Clinical Nutrition Research, and his team conducted a survey of 11 people who can eat flexibly with chopsticks, spoons and finger meals, and found that eating with chopsticks helps lower the body's glycemic index. Researchers believe that this is because eating with chopsticks will pick up fewer rice grains than if they were picked up by hand or with a spoon, so participants will chew less. On top of that, eating with chopsticks lengthens the meal time. The experiment found that taking a bowl of normal-sized rice as an example, it took an average of 43 bites to eat with chopsticks, compared with 17 bites and 20 bites with hands or spoons, respectively. Henry explained that when the amount of food and chewing is reduced, the food eaten is larger and more difficult to break down, so the sugar enters the bloodstream more slowly. In addition, drinking soup, vegetables and meat at the same time as eating, and even waiting for the rice to cool a little before eating, can help lower the glycemic index.
Source: Diabetic Home Care