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Last week, an old friend of mine and patient, Xiao Liu, came to the hospital for a routine check-up. The results of the physical examination showed that his blood sugar level was somewhat high and he was already in prediabetes. The doctor told him for further tests, which confirmed that he was diabetic.
"How can this be? I've been eating coarse grains lately!" Xiao Liu looked confused.
"However, it is said on the Internet that eating whole grains can lower blood sugar, so I hardly eat rice much. He explained.
I learned that Xiao Liu saw some so-called "authoritative" health science articles on the Internet, promoting the idea that "coarse grains raise blood sugar more slowly than rice and can control blood sugar". It's just that there are some serious misunderstandings in this statement.
The key to determining whether a food causes a blood sugar increase is its glycemic load (glycemic load value), not just whether it is a fine grain or a whole grain.
Although coarse grains are richer in dietary fiber and have a slower glycemic rate than fine grains such as white rice, the glycemic load value is not lower than that of white rice. For example, millet, brown rice, oats, etc., have a glycemic load value comparable to that of white rice, and some even exceed that of white rice.
Sugar food is the real "big sweetener". Xiao Liu thought that eating coarse grains could replace rice, completely ignoring the hidden sugars in other foods. In fact, some common staple foods and dim sum, such as steamed buns, steamed buns, bread, crackers, etc., have much higher glycemic load values than rice and coarse grains.
Controlling blood sugar isn't something you can do by eating a certain food alone. It is important to have a reasonable diet and maintain a moderate amount of exercise. It is difficult to achieve the desired blood sugar control effect by eating whole grains alone without other lifestyle interventions.
The doctor patiently explained the above points to Xiao Liu. As a doctor, it is your responsibility to clear up these widespread health myths and help patients to establish the right concept of eating.
"So, what I did in the past was wrong? After eating so many coarse grains, my blood sugar has increased?" Xiao Liu said with some shame.
"It doesn't matter, at least you're conscious of what you're eating. The doctor comforted him, "In the future, as long as you have a reasonable diet and keep exercising." ＂
"I know, I will follow the doctor's instructions carefully in the future. Xiao Liu nodded.
In the following months, under the guidance of the hospital, Xiao Liu readjusted his diet, reduced the intake of sugar and delicate staple foods, ate more vegetables, fruits and high-quality protein, and insisted on 40 minutes of aerobic exercise three times a week. His blood sugar levels have gradually been brought under control and his quality of life has improved significantly.
This incident once again confirms the importance of "being taught in the ear". As ordinary people, we often do not know enough about medical and health knowledge, and are easily confused by some exaggerated or even completely wrong "health secrets".
In the Internet era, there are more and more channels to obtain information, and the good side is the popularization of knowledge, and the bad side is the flood of content of uneven quality. We should maintain rational thinking and be skeptical of some "earthwork" suggestions, especially when it comes to disease prevention and treatment, and we should be subject to scientific theories and doctors' professional opinions.
As a blogger who has been concerned about the field of health care for a long time, I have the obligation to popularize correct medical knowledge for everyone and dispel some health rumors that have been widely circulated. Regarding the statement that "whole grains can lower blood sugar", my professional evaluation is: there are three serious errors.
First, it is incomplete to simply equate coarse grains and refined grains with "slow sugar" and "fast sugar". The key is the glucose load value, not the degree of grain processing. The glycemic load value of some coarse grains is not lower than that of refined grains.
Second, it is inappropriate to equate eating a certain food alone with controlling blood sugar. A reasonable combination of the three major nutrients and moderate exercise at the same time is the comprehensive way of blood sugar management.
Third, it is irresponsible to exaggerate the "hypoglycemic" efficacy of a certain food or practice. Diet is important, but the prevention and treatment of diabetes also requires the cooperation of following doctor's advice and standardizing medication.
As for the question of whether eating whole grains can lower blood sugar, we cannot arbitrarily give a "right" or "wrong" judgment. The key is whether to mix the diet reasonably and insist on exercise to achieve the goal of comprehensive blood sugar control. Any "miracle cure" that is a food or recipe should be viewed with skepticism so as not to go astray.
Health is no trivial matter, and as ordinary people, we should be humble and follow the advice of professionals. For some exaggerated and unscientific "health tips", you might as well take a reservation for the time being. Let's work together to stay away from the confusion of rumors and establish a scientific and healthy life concept!
What do you think about this? Welcome to discuss in the comment area!