Coarse grains, a treasure in a corner that was once forgotten by the times, are now on the C position of the table and have become synonymous with healthy eating.
But don't be in a hurry to applaud, are those products on the market under the banner of "coarse grains" really as healthy as they advertise? Today, we have to talk about these unworthy "pseudo coarse grains", which not only fail to help you control sugar, but may become invisible killers of blood sugar!
1. "Pseudo coarse grains"
Whole grains originally referred to those grains that have not been carefully processed and retain their rich fibre and nutrients. But now, some coarse grain products are over-processed under the banner of coarse grains, which not only greatly reduces their nutritional value, but also may have a negative impact on blood sugar control.
These seemingly harmless foods, which may secretly raise your blood sugar levels behind the scenes, are the so-called "pseudo-coarse grains".
2. Instant oatmeal: a superficially healthy blood sugar trap
When it comes to oatmeal, many people's first thought is "healthy food", especially those that are advertised as "fast food", which are known for their convenience and speed.
But did you know that this instant oatmeal has a high GI value of 71, and instant oatmeal is not low, reaching 75, both of which are high GI foods. The higher the GI value, also known as the glycemic index, means that the faster the food is converted to glucose in the body, and the faster the blood sugar rises.
Originally, the fiber in oats can alleviate the rate of blood sugar rise to a certain extent, but during the processing of instant oatmeal, the natural structure of oats is destroyed, and the fiber content is greatly reduced.
Amylase is like finding a shortcut at this time, easily converting starch into sugar, causing blood sugar to rise rapidly. Although this processed oatmeal is convenient to eat, it can be bad news for friends who need to control their blood sugar.
And don't think that oatmeal with dried fruit or nuts will make the difference. While these additions look healthy, they often contain extra sugar and calories, which can be a big plus for blood sugar control.
So, the next time you pick up oatmeal in the supermarket, keep your eyes peeled and don't let these "healthy" pretenses blind you.
3. The hidden worries of coarse grain powder: the secret that the GI value tells you
Many people choose coarse grains because they look "raw" and "natural" than white flour. But are these powders really good for blood sugar control? The answer may not be as simple as it seems.
The GI value of coarse grains is not static. In fact, the GI value of coarse grains is affected by a variety of factors, including the particle size of the powder, the heat treatment during processing, and whether other ingredients are added.
Although some coarse grains on the market claim to contain healthy ingredients such as whole wheat and brown rice, these raw materials are often over-ground during processing, destroying the original structure of the grain, thereby speeding up the conversion of starch into sugar and increasing the GI value.
In addition, if sugar or other high GI ingredients are added to the powder, then its effect on blood sugar will be more significant.
In one study, scientists found that even whole wheat flour can have a GI value ranging from medium to high, depending on how it is processed and how it is eaten. Therefore, even coarse grains, which are advertised as "whole grains", can be the invisible enemy of blood sugar control.
Fourth, the "whole wheat" illusion of bread and steamed bread
Now in the market, whole wheat bread and multigrain steamed bread seem to represent a healthy diet. But are these products really as healthy as they claim? Many times, "whole wheat" on product packaging is just a marketing ploy.
In fact, the proportion of whole wheat flour in some so-called whole wheat breads may be much lower than expected, and some even contain only trace amounts of whole wheat flour, while the rest is refined white flour with a high GI value.
This situation also exists in multigrain steamed buns. Although the appearance of the steamed bun looks "rough", this does not serve as evidence of its low GI value.
In one study, scientists found that the blood sugar response of steamed bread with added grains was not significantly lower than that of ordinary white flour steamed bread. The reason for this is that the proportion of multigrain ingredients added, the way steamed steamed buns are cooked, and the side dishes when eaten all affect the final GI value.
So, when you're picking up these healthy breads and steamed buns in the supermarket, take a closer look at the ingredient list to see if the proportion of whole wheat flour or multigrain flour is really what the package advertises.
Also, be wary of additives, such as sugar, honey, or syrup, which can be potential factors for blood sugar spikes.
5. Packaged cereal drinks: the lurking ground of sugar
Packaged cereal beverages on the market are often marketed as healthy, nutritious, and give the impression that you can consume a variety of grains in one cup.
But in reality, these drinks tend to contain a lot of added sugars, and the grains are highly processed, and their cellulose is almost completely destroyed, resulting in surprisingly high GI values for these drinks.
For example, some packaged cereal beverages can contain more than 10 grams of sugar per 100 ml. Such a sugar content is enough for the normal population to cause concern, and for diabetics or people who need to control blood sugar, it is a potential risk.
6. Energy bars and healthy snacks: the hidden sugar trap
Walking in the snack section of the gym or supermarket, it is not difficult to find all kinds of energy bars and snacks advertised as healthy. They often claim to be high in fiber and protein, but few people notice that these snacks often have a lot of sugar and high syrup.
A seemingly healthy energy bar can contain more than 20 grams of sugar, which is almost the same as the sugar intake of a full meal. Moreover, these sugars often come from high GI sweeteners such as fructose syrup and glucose syrup, which are quickly absorbed in the body, causing a sharp rise in blood sugar levels.
7. The misunderstanding of "sugar-free" food: the double-edged sword of sweeteners
In the wave of pursuit of low-sugar or sugar-free diets, "sugar-free" foods are becoming more and more popular. However, sugar-free doesn't mean it doesn't have an effect on blood sugar.
Many "sugar-free" products use artificial sweeteners, such as aspartame and xelomet, and although these sweeteners are lower in calories, their effects on blood sugar and insulin are still the focus of medical research.
Studies have shown that long-term high intake of artificial sweeteners may affect the body's perception of sugar, which may affect blood sugar control.
In addition, some sweeteners may alter the gut flora, which is also essential for blood sugar stabilization. Therefore, consumers also need to be vigilant about the "sugar-free" label and should not consume without restrictions.
summary
Healthy eating is not simply about pursuing the label of "whole grains" or "sugar-free", but requires a deeper level of understanding and choice. When choosing a food product, we should pay attention to the ingredient list to know the true composition of the product.
At the same time, it is also necessary to maintain healthy blood sugar levels through a reasonable diet and lifestyle. While enjoying food, we must learn to stay rational in the sweet temptation and check our own health.