People with diabetes know that eating some oats in the daily diet is very helpful for blood sugar control, because oats are not only rich in high-quality protein, vitamins, trace elements, polyphenols, but also contain a lot of dietary fiber.
But how to eat oats is particular, especially in the choice of oats, many people often fall into the misunderstanding, in fact, they eat fake oats, which does not play a due role in controlling blood sugar.
So, how do you buy oats?
First of all, real oats retain the endosperm and germ of the grain, and also contain bran, if you buy oats in bulk, you should choose whole oats with skin, even if it is oatmeal, it is just to flatten or cut the whole oats into small pieces, the key is to have bran.
If you buy packaged bagged oatmeal, you should pay attention to the ingredient list of oats only one ingredient, and the protein content should be greater than 12%, such oatmeal needs to be boiled before eating, if you only need boiling water to brew to eat, it is not pure oats, it is not a role in blood sugar control.
Secondly, according to the content of oats, you only need to eat 60-80 grams of oats every day to meet the needs of blood sugar control, so the common way to eat is to mix it with rice in a ratio of 1:2 or 1:3 to make rice. You can also boil oats with milk, or mix oats, milk, and eggs together and steam them into oat egg custard, which is a good way to eat.
What you need to know is: although oats are good, they should not drink too much, especially for people who are old and frail with a decline in gastrointestinal function, it is okay to drink some rice porridge, but because rice porridge will make the starch in it gelatinized and easy to be digested and absorbed, and the glycemic index will increase significantly.
Put the rice in a wok, stir-fry over low heat until the rice turns light yellow or light brown, wash it with water, add water and cook it into porridge.
When the rice is fried like this, the starch will gelatinize, but this gelatinization is different from the gelatinization that occurs when the white rice porridge is directly cooked, it is to transform the starch into resistant starch, which is not easy to be digested quickly, which greatly reduces the glycemic index of rice porridge, and also helps to enhance satiety, promote stomach peristalsis and prevent constipation.
In short, whether it is oats or rice porridge, as a staple food that has a greater impact on blood sugar, we should pay attention to how to eat, and the same is true for some commonly eaten vegetables, such as the following 5 kinds of vegetables, which are considered staple foods after eating!
Type 1: potatoes. It has been proven to be the most cost-effective alternative to staple foods such as rice noodles.
The second type: yam. It is a kind of food for both medicine and food, which helps to regulate the metabolism of the body.
The third type: lotus root. It is rich in trace elements such as iron and calcium, which is conducive to strengthening the spleen and replenishing blood.
Fourth: pumpkin. Pumpkin is rich in dietary fiber, which helps to promote gastrointestinal peristalsis and moisten the intestines.
Fifth: sweet potato. It has been a food crop since ancient times, and the content of vitamin A, vitamin B2, and carotene is much higher than that of staple foods such as rice and flour.
It is important to know that these 5 foods all contain a certain amount of carbohydrates that can be converted into blood sugar, but the content is only about half of that of rice noodles, so you can replace the staple food in a 2:1 ratio. For example, if you eat one or two less rice noodles, you can eat two taels of potatoes to make up for it, which not only satisfies the desire to eat enough, but also reduces the intake of carbohydrates.
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