Ms. Zhou, a 38-year-old woman who works in the financial industry, is under pressure on her daily performance, and her whole person is very tense and often suffers from insomnia.
Coupled with her tight work, Ms. Zhou's diet is also very irregular, and she often eats convenient and unhealthy foods in order to be fast.
In recent days, Ms. Zhou has been feeling very tired and feeling very tired after taking a few steps.
At first, I thought it was due to the weather, but it was not until it affected her work that Ms. Zhou took the time to go to the hospital for a check-up, but the results showed that Ms. Zhou's blood sugar was high.
I happened to hear that millet porridge can control blood sugar, nourish the stomach and regulate sleep, so Ms. Zhou began to drink a bowl of millet porridge every day.
This lasted for more than half a year, but the situation did not improve, and the phenomenon of dry mouth and frequent toilet visits began to appear.
Ms. Zhou was not at ease and went to the hospital for a follow-up, only to be told that her blood sugar had "soared" and that she had developed diabetes.
Ms. Zhou was puzzled, doesn't millet porridge control blood sugar, why is the consequence so serious?
1. Drinking millet porridge often, does it raise blood sugar or lower blood sugar?
It is often said that "coarse grains are healthy", and millet is popular because of its small particles, easy to cook and digest, soft and glutinous taste, and high nutritional value.
Millet is rich in protein, fat, vitamin E, potassium, magnesium, iron, selenium and other nutrients, and also contains high millet polyphenols, which have antioxidant effects.
Millet porridge is easy to cook and digest, so can it help control blood sugar?
One study showed that consuming 80g of millet per day for 90 days reduced glycosylated hemoglobin and fasting blood sugar in patients with type 2 diabetes.
However, for patients with high blood sugar and diabetes, it should be noted that millet porridge is not the best way to eat it. After a long period of soaking and steaming, the GI value of millet will be high (GI value > 93), which is not conducive to blood sugar control.
Xue Qingxin, a registered dietitian with the Chinese Nutrition Society, suggested that if you want to use millet to stabilize blood sugar, don't eat millet that has been soaked for a long time.
Occasionally, you can eat some millet pancakes and millet steamed buns, and try not to eat millet porridge and glutinous rice. At the same time, eating some protein foods such as meat and eggs and green leafy vegetables is more conducive to blood sugar control.
2. Drinking a bowl of millet porridge every day, the body may be able to reap three major benefits
For many people, a bowl of hot millet porridge with an egg for breakfast warms the stomach and heart. But if you insist on drinking a bowl of millet porridge every day, what will happen to your body?
Healthy people drink millet porridge every day, and the body may reap three major benefits:
1. Enhance resistance
Millet contains a certain amount of selenium, which has antioxidant properties, helps to maintain cellular immunity and humoral immunity, activates the activity of killer cells, and thus improves immune function.
2. It helps to control blood pressure
The potassium and magnesium content in millet is prominent in staple foods, especially magnesium content, 50 grams of millet can meet 16% of the body's daily magnesium needs.
According to epidemiological investigations, magnesium intake can reduce vascular tone and vascular tone, while helping to reduce serum cholesterol concentrations, help stabilize blood pressure, and prevent atherosclerosis.
3. Protect your eyes
Millet has a yellowish color and is rich in carotenoids, which are beneficial for the eyes and skin.
How to cook millet porridge to maximize its nutritional value?
In this regard, Dr. Liu Jianlei, from the Institute of Food Quality and Nutrition of the Academy of Science of the State Food Administration, said that cooking porridge over high heat is more fragrant than cooking porridge over low heat.
Put the rice in boiling water, keep the heat to boil the porridge violently for 25 minutes, and you can drink the fragrant millet porridge.
3. These 5 foods are big glycemic gainers, and sugar friends try to eat as little as possible
According to Deng Huanxin, honorary president of Huaihua Diabetes Rehabilitation Association, these 5 foods are very easy to cause blood sugar spikes after meals, and diabetic patients must pay attention.
1. Sticky food made of glutinous rice
It is what we often call glutinous foods, such as rice cakes, glutinous rice balls, hemp balls, etc., these foods are high in sugar and accelerate blood sugar rise, so it is not recommended for people with high blood sugar to eat.
2. Deep-fried staple food
Foods high in fat, such as fried dough sticks, oil cakes, and fried dumplings, will increase calorie absorption, which is not conducive to postprandial blood sugar control.
3. All kinds of sweetened pastries
Cakes, croissants, doughnuts and other high-end points with added sugar are high in carbohydrates, and with sugar, it is easy to cause blood sugar spikes.
4. Sticky porridge
Even coarse grains with a low GI value will accelerate the rise of blood sugar if they are boiled viscous and the degree of starch gelatinization is high. Therefore, it is not recommended for sugar friends to boil porridge and eat.
5. All kinds of pickled products with more salt
Pickled foods such as tofu, pickles, and pickles have a high salt content, which will stimulate appetite, easily lead to excessive intake, and affect blood sugar control.
In short, although certain foods are conducive to blood sugar control, it is also necessary to pay attention to the cooking method, try to eat some staple foods that are cooked for a short time, and pay attention to food diversity, and maintain blood sugar levels through a reasonable combination of diets.
Resources:
[1] "1 bowl of millet porridge a day, what will happen to the body?millet porridge oil is really comparable to "ginseng soup"?", Popular Science China.2023-10-30
[2] "If you want to make nutritious and delicious millet porridge, you will do it wrong in the first step!". CCTV Life Circle.2018-08-13
[3] "I have suffered from diabetes for 48 years, and I found that these 5 types of foods are easy to make blood sugar spike after meals, everyone must be vigilant!", Journal of Friends of Diabetes.2023-08-06
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