Lao Li picked up the rice bowl and habitually prepared to enjoy his breakfast, but the chopsticks in his hand paused in mid-air. Yesterday, the doctor's words echoed in his ears: "Your blood sugar is a little high, usually pay attention to your diet and eat more whole grains, which is good for blood sugar control." ”
Lao Li has always thought that rice is an "evergreen" on the table, and never thought that this familiar white rice would become his "accomplice" for his blood sugar rise. He picked up his mobile phone and jumped on the screen with his fingertips, and began to search for the mystery of "coarse grains to lower blood sugar".
There is a lot of information on the Internet, some of them praise coarse grains as a hypoglycemic product, and some warn that improper consumption will hurt the body. The more Lao Li looked at it, the more confused he became, and he couldn't help but ask himself: "Is this coarse grain my 'secret weapon' against high blood sugar?" ”
01. There is a risk of elevated blood sugar
Diabetes and its complications: Persistent high blood sugar is a hallmark feature of diabetes, and long-term uncontrolled diabetes can severely damage the body's insulin system, leading not only to diabetes, but also to a host of complications.
Including but not limited to cardiovascular disease, kidney disease, etc. Cardiovascular diseases, such as heart disease and stroke, are one of the biggest threats to people with diabetes.
Nervous system damage: A hyperglycemic environment can interfere with the nutrient supply to nerve cells, leading to peripheral neuropathy, which is manifested by symptoms such as numbness, tingling, and paresthesias in the hands and feet.
Seriously affect the quality of daily life. It affects the function of multiple organs such as the heart, stomach and intestines, and urinary system, causing problems such as tachycardia, delayed gastric emptying, and urinary retention.
Weakened immunity and increased risk of infection: High blood sugar levels will weaken the immune system, reduce the body's defense ability against bacteria and viruses, and make it easy to develop various infections, such as skin infections, urinary tract infections, etc., and the recovery of infections is slow and easy to recur.
Kidney damage: The kidneys are important organs that filter blood and eliminate waste products from the body, high blood sugar will increase its burden, damage the small blood vessels of the kidney for a long time, resulting in decreased kidney function, and in severe cases, it can develop into diabetic nephropathy, manifested as proteinuria, edema, hypertension and other symptoms, and may eventually lead to kidney failure, requiring dialysis or kidney transplantation.
Retinopathy and vision loss: The microvessels of the eye are also affected by hyperglycemia, which can lead to damage and leakage of retinal blood vessels, and even form new blood vessels, causing retinopathy.
Electrolyte imbalance and hyperosmolar state: In extreme cases, extremely high blood sugar levels can lead to hyperosmolar coma, in which the body loses a lot of water, the electrolyte balance is out of balance, and the blood becomes abnormally viscous, increasing the risk of thrombosis and threatening life.
02. Eating "coarse grains" can really lower blood sugar
The role of dietary fiber: The insoluble dietary fiber in whole grains can delay the digestion and absorption of food in the intestines, slow down the rate of sugar release into the bloodstream, and help prevent a sharp rise in blood sugar after meals. That's why whole grains have less of a lower impact on blood sugar fluctuations than refined grains.
Increased satiety: The high fiber properties also allow whole grains to provide a longer feeling of fullness, helping to reduce overall food intake and control blood sugar levels from the side.
Nutritional Balance: Whole grains have a rich nutrient combination that helps improve overall metabolic function and indirectly supports blood sugar regulation.
Individual differences: Some people may be more sensitive to the hypoglycemic effects of whole grains, while others may not feel it significantly.
Serving size and pairing: Excessive consumption of whole grains can also cause a spike in blood sugar because they still contain carbohydrates and energy. Therefore, it is important to control your total calorie intake and keep your diet varied.
03.4 kinds of coarse grains are not recommended to be eaten often
Glutinous rice: Glutinous rice is loved for its unique stickiness and sweet taste, but its high starch content and ease of digestion make it have a high glycemic index (GI). This means that sticky rice may cause a rapid rise in blood sugar after consumption.
White flour (refined flour product): White flour is processed to remove the outer layer of bran and germ, losing a lot of fiber, vitamins and minerals, leaving behind a high proportion of simple carbohydrates, which makes it a source of fast-release energy and not conducive to blood sugar stabilization.
Sweet corn: Corn is rich in dietary fiber and vitamins, but particularly sweet corn varieties are higher in natural sugars. For people who need to control their blood sugar, consuming too much sweet corn may cause fluctuations in blood sugar levels, especially when it appears frequently in the diet as a staple food.
Certain types of oat products: Some oat products on the market, such as sweetened instant oatmeal, may have additional processed ingredients that can negate the health benefits of oats themselves, making it better for people who need to control their sugar intake to choose unprocessed or less processed oat products.
When planning daily diet, it is particularly important to adopt a scientific and reasonable combination strategy. For the glutinous rice, refined flour products, sweet corn, and sugary oat products mentioned above, it is recommended to adjust your intake according to your health and nutritional needs, rather than avoiding them altogether.
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