As a traditional dish suitable for all ages, millet porridge is popular for its rich nutrition and easy digestion.
Not only is it a high-quality source of energy, but it also provides protein, unsaturated fatty acids, dietary fiber, and numerous vitamins and minerals, all of which are key factors in maintaining our physical functions and boosting immunity.
However, there has been some controversy about whether millet porridge affects blood sugar levels.
The main ingredient of millet porridge
In fact, carbohydrates, the main ingredient in millet porridge, do break down into simpler sugars during cooking, which can cause a temporary spike in blood sugar levels.
But it's worth noting that millet is relatively low-viscosity, which means it releases sugar more slowly during digestion and doesn't cause a sharp spike in blood sugar, unlike many refined grains.
What's more, millet porridge is rich in dietary fiber, which helps to slow down the movement of food in the digestive tract and delay the absorption of sugar, which helps stabilize blood sugar.
These properties of dietary fiber not only promote gut health and prevent constipation, but also help regulate blood sugar levels to a certain extent, which is especially beneficial for diabetics.
In addition to this, millet porridge is also a natural antioxidant food. It is rich in polyphenols and flavonoids, antioxidants that effectively fight free radical damage and help delay cell aging.
In terms of vitamins and minerals, millet porridge also excels, as it is rich in vitamins B2, B3, and E, as well as minerals such as potassium, magnesium, zinc, and iron, which are essential elements for maintaining good health.
Therefore, although millet porridge contains carbohydrates, its low viscosity and high dietary fiber content make it a food choice with less impact on blood sugar.
Does drinking millet porridge raise blood sugar or lower blood sugar?
So, does drinking millet porridge raise blood sugar or lower blood sugar? The answer is not absolute. In fact, the effect of millet porridge on blood sugar is not static, it depends on the individual's physical condition and the specific consumption situation.
Millet porridge is a relatively healthy choice for most healthy people because it contains lower fat and a moderate amount of fiber.
Millet itself has a low GI, which means that it releases sugar more slowly during digestion and does not cause a rapid rise in blood sugar.
In particular, millet porridge can help stabilize blood sugar when paired with high-protein or high-fiber foods, such as tofu, eggs or rich leafy greens, which are not only nutritious, but also help to prolong satiety and avoid drastic fluctuations in blood sugar levels.
However, for those who particularly need to manage their blood sugar, such as diabetics, choosing millet porridge needs to be more cautious.
Although millet porridge has a low GI, any carbohydrate-containing food can affect blood sugar levels, so it's crucial to monitor an individual's response to millet porridge.
It is recommended to determine the specific effect of millet porridge on one's blood sugar by measuring blood sugar levels before and after meals under the guidance of a doctor or dietitian.
Also, moderation is key. Excessive consumption of millet porridge or any food may adversely affect blood sugar. It is recommended to start with a small amount and gradually find the right amount for you.
This is especially important for people who need to strictly control their carbohydrate intake.
With proper mix and moderate consumption, millet porridge can not only provide us with necessary nutrients, but also help us better manage blood sugar levels and promote health.
Blood sugar control
In modern diets, understanding which foods may affect blood sugar levels is essential to achieving effective blood sugar management.
High glycemic index (GI) foods such as white rice, white bread and candy can quickly raise blood sugar levels, and it is best for people who need to control their blood sugar to avoid or consume them in moderation under the guidance of a dietitian.
On the other hand, foods that lack enough dietary fiber, such as white potatoes and juices, can also lead to a rapid rise in blood sugar.
In contrast, choosing whole fruits instead of fruit juices and increasing your intake of vegetables are healthier choices because these foods can help slow down the absorption of sugar, which can help with blood sugar control.
And high-fat foods, although they do not directly cause blood sugar increases, saturated fats in fried foods and full-fat dairy products may affect insulin sensitivity and indirectly affect blood sugar control.
In addition, refined grains and foods high in sugar can quickly raise blood sugar levels, while choosing whole grain products and limiting processed foods and sweets can help maintain blood sugar stability.
Alcohol and caffeine should also be taken with caution, as they may interfere with glycogen production and insulin sensitivity in the liver, which in turn can affect blood sugar levels.
In addition, artificially added sugars, such as sucrose, fructose, and processed sugar additives in foods, can directly cause blood sugar to rise. Choosing unsweetened or low-sugar products and reducing the intake of these additives is essential to maintain blood sugar stability.
By understanding and choosing the right foods, we are not only able to control and stabilize our blood sugar levels, but we are also able to improve our overall health.
Total carbohydrate intake
For people with diabetes or those concerned about blood sugar levels, it is not enough to focus solely on the glycemic index (GI) of a single food.
We need to pay more attention to the total carbohydrate intake in the daily diet, as this directly affects the stability of blood sugar.
Although millet porridge is a low GI food and has a relatively mild effect on blood sugar, the key is to eat it in moderation and maintain a varied and balanced diet.
The Chinese guidelines for the medical nutrition treatment of diabetes recommend that the daily intake of carbohydrates should be 45% to 60% of the total energy to help maintain blood sugar stability.
In addition, not only millet porridge, but also other low GI foods such as brown rice, oats, and beans are also excellent choices. Not only do these foods help with blood sugar control, but they also provide the body with essential nutrients.
For example, beans are not only rich in protein and fiber, but they can also help delay the rise in blood sugar after a meal, while the soluble fiber in oats helps stabilize blood sugar levels and is equally beneficial for cardiovascular health.
By managing carbohydrate intake, choosing low GI foods, and incorporating a healthy lifestyle, we can not only better control our blood sugar, but also improve our overall quality of life.
The key to maintaining a healthy lifestyle
In fact, a healthy lifestyle can not only significantly improve our quality of life, but also effectively prolong our lives.
Various scientific studies have confirmed that proper lifestyle habits play a non-negligible role in preventing chronic diseases, enhancing quality of life, and delaying the aging process.
A healthy diet is an important foundation for maintaining a good lifestyle. A balanced diet can provide our body with essential nutrients and maintain the normal functioning of metabolism, thus helping us prevent various diseases.
For example, adequate intake of dietary fiber not only helps with weight control, but also reduces the risk of type 2 diabetes and heart disease.
Antioxidant-rich foods like fresh fruits and vegetables can effectively neutralize free radicals and protect cells from damage, thus playing a role in preventing cancer.
Next, regular physical activity is equally crucial. According to research from Harvard University, at least 30 minutes of moderate-to-vigorous exercise a day not only strengthens the heart and lungs, but also significantly prolongs life.
Exercise increases blood circulation efficiency and strengthens the immune system, thereby reducing the risk of cardiovascular disease and certain cancers.
Maintaining an ideal body weight and body fat ratio is just as important in the prevention and treatment of chronic diseases. Being overweight or obese is a major risk factor for cardiovascular disease, diabetes, and several types of cancer. Weight control through a balanced diet and regular exercise is an important strategy for staying healthy.
Also, avoiding bad habits, such as smoking and excessive alcohol consumption, is essential for maintaining good health. Smoking is a major cause of respiratory diseases and several types of cancer, while alcohol abuse can lead to serious liver disease and other health problems.
Research from Peking University has shown that people who do not smoke and drink alcohol in moderation have significantly longer healthy life expectancy.
Finally, a positive mindset and good social relationships are equally important for mental health.
A positive mindset can have a significant impact on our mental health and physical health. Optimistic people tend to manage stress better and have a lower risk of chronic diseases, such as cardiovascular disease and depression.
This is because a positive state of mind helps release a range of positive biochemical reactions, such as increased secretion of serotonin and endorphins, which are our body's natural "happy medicines".
In addition, optimism motivates us to adopt a healthier lifestyle. For example, optimistic people are more likely than pessimists to stick to a healthy diet and exercise regularly, which in turn enhances their health and quality of life.
Psychological research has also found that a positive mindset enhances our problem-solving skills, allowing us to find more effective coping strategies in the face of difficulties.
Rich social activities are undoubtedly one of the important factors to improve life satisfaction. Good social relationships can provide emotional comfort and support, reducing the risk of loneliness and social isolation.
Social activities, such as gathering with friends, attending community events, or any form of group interaction, can provide a strong social support network, which is essential for coping with life's stresses.
In life, simple activities such as a dinner, a party, or a phone chat can significantly boost our mood and mental state.
These interactions are not just social acts, they are a soothing of the soul, they help us feel a sense of belonging, self-worth and self-confidence.
All in all, by eating right, exercising moderately, maintaining an ideal weight, avoiding bad habits, and maintaining a positive mental state, we can greatly improve our quality of life, prevent chronic diseases, and enjoy a longer healthy life.
These integrated lifestyle practices will not only bring benefits to individuals, but will also have a positive impact on the overall health of society.