With the fast pace of modern life, the incidence of diabetes, a chronic metabolic disease, is also increasing. Long-term hyperglycemic states, like silent corroders, quietly damage our blood vessels, virtually increasing the risk of complications. Therefore, blood sugar control has become an indispensable part of our lives.

For diabetic patients, dietary regulation is particularly important, and the problem of staple foods is particularly prominent. Many patients are worried about staple foods, especially rice.

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In their view, rice is a high-calorie staple, and the carbohydrates in it are like an invisible killer of blood sugar. Recently, however, there has been a claim that hot rice has a higher glycemic index, and cooled rice has a lower glycemic index and can even help lower blood sugar. So, is this claim really valid?

This issue is not only about the health of individuals, but also about the happiness and future of countless families. Like a boat on a rough sea, diabetics and their families are always looking for a ray of light to guide them in the fight against the disease. And the answer to this question may be the light in their hearts.

What is resistant starch?

Before answering this question, we must first take a deep dive into the nature and properties of resistant starch, which is like delving into a labyrinth to explore its mysteries. The wonderful thing about resistant starch, this special carbohydrate, is that it can resist enzymes in the stomach. Unlike starch, which is consumed daily, it is not absorbed by the body, resulting in a range of beneficial health effects.

The unique properties of resistant starch have significant effects in lowering blood sugar and reducing fat absorption, bringing boon to diabetics and those seeking weight control. It is not only a powerful assistant to maintain cardiovascular health, effectively reducing the risk of cardiovascular disease, but also a guardian of the intestinal environment, promoting the growth of probiotics and maintaining gastrointestinal health.

In the environment we live in, the impact of diet on the gut microbiome is crucial. As a beneficial dietary fiber, resistant starch provides rich nutrients for intestinal microbes, helps maintain intestinal microbial balance and enhances immunity.

Eating "cold rice" for a long time can not only lower blood sugar, but also nourish the stomach?

In the food world, resistant starch is a unique nutrient that comes from starchy foods that are not fully cooked. Compared to regular starch, resistant starch has the miraculous ability to reduce postprandial glycemic response, improve coliform balance, and reduce the risk of chronic diseases such as cancer and cardiovascular disease.

The methods of ingesting resistant starch are simple and varied, and it can be achieved through food selection and processing. The amount of resistant starch required by the human body per day varies from person to person, but in general, an adult can meet the needs with a daily intake of 10-20 grams. However, the amount of resistant starch in food is affected by how it is stored and handled, so the exact amount of resistant starch needs to be carefully considered by each individual.

When it comes to resistant starch, how can you not mention rice?

In contrast to piping hot rice, cold rice gradually hardens during cooling and eventually converts into resistant starch. This resistant starch is beneficial for gut health, and its effect is similar to that of dietary fiber, which is effective in lowering blood sugar levels after meals.

However, it should be noted that resistant starch does not directly lower blood sugar levels, and its content is closely related to the temperature of rice, and the lower the temperature, the higher the content of resistant starch. Therefore, for diabetics, consuming cold rice can help to better control blood sugar levels. In addition, cold rice also has a certain weight loss effect, and can effectively maintain gastrointestinal health.

Overall, long-term consumption of cold rice in moderation is good for your health. Through proper food choices and processing, we can better consume resistant starch, which can lead to better health outcomes. At the same time, understanding oneself and consuming resistant starch in moderation is also key to staying healthy. While enjoying the food, let the body go hand in hand with the health.

Since cold rice contains resistant starch, should you eat more of it?

Despite the health benefits of the resistant starch in cold rice, we can't be greedy. This precious nutrient really helps us lower cholesterol, control blood sugar, and benefit gut health. However, the resistant starch content in cold rice is relatively low, and to obtain enough resistant starch, we should consider consuming more starchy foods that are not fully cooked.

In addition, there is another problem that cannot be ignored in cold rice: food safety. Cold rice is prone to bacterial growth and increases the risk of foodborne illness, especially during hot seasons, when it is more likely to spoil. Therefore, to ensure safety, we should heat the rice to a suitable temperature before serving.

In conclusion, although the resistant starch in cold rice has a positive effect on health, we still need to be cautious and not greedy. Maintaining a healthy diet, eating a variety of foods, and getting the right amount of nutrients are the keys to maintaining a healthy lifestyle.

So, if you want to regulate your blood sugar, how should you eat staple foods?

First, we need to understand what blood sugar is. Blood sugar refers to glucose in the blood, which is one of the main sources of energy for the body. However, when blood sugar is too high or too low, it can cause adverse effects on the body. Therefore, keeping your blood sugar stable is essential for your health.

In order to regulate blood sugar, the choice and intake of staple foods are very important. In general, we should choose staple foods with a low GI (glycemic index) such as whole wheat bread, oats, brown rice, etc. These staple foods are rich in dietary fiber, which slows down the absorption of glucose and helps keep blood sugar stable.

In addition, the intake of staple foods also needs to be reasonably controlled. Generally speaking, adults should keep their daily intake of staple foods to about 3-4 servings, about 100-150 grams per serving. Excessive intake of staple foods can lead to an increase in blood sugar, and in the long term, it may also lead to health problems such as obesity and diabetes.

In addition to choosing low GI staple foods and controlling intake, we can also better regulate blood sugar by pairing them with other foods. For example, foods rich in protein and dietary fiber, such as vegetables, legumes, and meat, can be eaten with staple foods to help slow down the absorption of glucose and keep blood sugar stable.

So, if you want to nourish your stomach, how should you eat staple food?

First of all, it is recommended to consume fine grains such as rice, noodles, and steamed buns. These fine grains are easy to digest and don't put too much strain on the stomach. During the cooking process, the cooking time can be increased appropriately to make the rice softer and the noodles more delicate to aid digestion.

Second, choose fiber-rich staples such as whole-wheat bread, oats, and brown rice. These staple foods are rich in dietary fiber, which helps to promote gastrointestinal motility and improve digestive function. At the same time, they are also rich in vitamins and minerals, which are beneficial for good health.

In addition, the combination of staple foods is also the key to nourishing the stomach. It is recommended to eat fine grains with coarse grains, such as mixing rice with millet and cornmeal to cook porridge. This can provide rich nutrients and promote digestion and absorption in the stomach and intestines.

Finally, be mindful of your intake of staple foods. Do not overdo it in staple foods to avoid overloading your stomach. At the same time, excessive consumption of greasy, spicy, or irritating foods should be avoided to avoid adverse effects on the stomach.

How to look at cold rice scientifically?

First of all, let's be clear that there are some health benefits to eating cold rice in moderation, but it should not be consumed in large quantities as a staple food. Just like other good things in life, you have to taste them in moderation to experience their wonders.

Secondly, to ensure a balanced and well-rounded diet, we can pair cold rice with other nutritious foods. Imagine the tenderness of vegetables, the sweetness of fruits and the delicacy of beans, accompanied by cold rice, which is sure to compose an ode to nature.

Of course, food safety will always be our focus. When enjoying the delicious taste of cold rice, we must ensure that it is hygienic and safe, and avoid eating those that may spoil or be contaminated.

Finally, we cannot ignore the existence of individual differences. For some friends, consuming cold rice may cause discomfort or an allergic reaction. Therefore, we need to make careful judgments based on our physical condition and eating habits before trying to consume it.

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