The abundant carbohydrates contained in staple foods are like a treasure trove of energy for the human body, providing a continuous source of power for life activities. However, it is also a double-edged sword, and while it gives us vitality, it can also be the "mastermind" behind the rise in blood sugar. Therefore, for diabetic patients, how to choose staple foods skillfully has become an important topic to maintain blood sugar stability.
However, we need to clear up a misunderstanding: staple foods are not a taboo place for diabetic patients, but need to be reasonably matched and carefully controlled in our diet. In the choice of staple food, sugar lovers need to master more wisdom and skills.
First, we need to understand the carbohydrate content of different staple foods and their effects on blood sugar. By comparing and sifting, we can pick out those staple foods that are both nutritious and less likely to cause blood sugar spikes. Secondly, we can try to pair staple foods with other ingredients, such as adding fiber-rich foods such as vegetables and legumes, to slow down the absorption of carbohydrates, thereby reducing the risk of blood sugar elevation.
In addition, we can also use a separate meal system to spread the staple food into each meal to reduce the impact of a single meal on blood sugar. At the same time, it is important to maintain a balanced and varied diet that can meet the body's nutritional needs and avoid nutritional imbalances caused by monotonous diets.
01
Diabetic people eat staple food principle: there are many types
Choosing "small portions" is undoubtedly a subtle strategy to control the total amount of food you eat, and it is like holding a key to opening the door to healthy eating. For sugar lovers, on the basis of small portions, you can show the diversity of staple foods to the fullest, so that every meal is full of surprises.
Imagine a bowl of multigrain rice, full of grains and a faint cereal aroma; Or a bowl of corn and red bean porridge, colorful, creamy, and nutritious. These staple foods not only satisfy the enjoyment of taste buds, but also invisibly help sugar lovers maintain healthy blood sugar levels.
With three meals a day, sugar friends can change their tricks to their heart's content, so that the delicacies on the table are endless. The art of substitution is perfectly embodied here, and staple foods such as rice, noodles, millet porridge, whole wheat steamed buns, and multigrains can be exchanged as you like, which not only ensures the diversity of the diet, but also avoids the nutritional imbalance that a single food may bring.
In addition, the interchange between sweet potatoes and potatoes is also an ingenious choice. Although they are both root foods, they have their own tastes and nutrients, adding a different color to the diet of sugar friends.
Through such a dietary arrangement, sugar friends can not only enjoy the pleasure brought by food, but also be able to unconsciously control the total amount of diet and nutritional matching, and escort the health of the body.
02
Diabetics should choose foods with a low production index
In general, the glycemic index (GI) of a food is an important measure of how well a food affects blood sugar. When the GI value exceeds 70, we call it a high GI food; Those between 55 and 70 are classified as medium GI foods; Those with a GI value of 55 or less are considered low GI foods.
For sugar lovers, when choosing staple foods, they should give preference to those foods with low GI values. Such a choice is like choosing a caring guardian for the body, which helps to stabilize blood sugar levels, so that sugar lovers can better maintain their health while enjoying food. Therefore, making low GI foods a regular on our table is a wise choice for sugar lovers to pursue a healthy life.
Table 1 Common high GI (>70) staple foods
| GIVE | GIVE | ||
| White bread | 106 | Fritters | 75 |
| Steamed bread (Fuqiang powder) | 88 | mashed potatoes | 73 |
| Rice | 83 | Soda crackers | 72 |
| Pancakes | 80 | Small rice | 71 |
| Sweet potato (red, boiled) | 77 |
Table 2 GI (55~70) staple food
| GIVE | GIVE | ||
| Potatoes (boiled) | 66 | Barley flour | 66 |
| Soba noodles | 59 |
表3 低GI（≤55）主食
| GIVE | GIVE | ||
| corn | 55 | Oat bran | 55 |
| Sprouted brown rice | 54 | Taro (steamed) | 48 |
| Corn grits porridge | 52 | Lotus root flour | 33 |
| yam | 51 |
03
Eat staple foods with good combinations
In the process of making the main food, ingredients rich in protein, fat and dietary fiber are carefully blended to create a mixed rice, which is not only delicious, but also effective in lowering the glycemic index and protecting our health.
Multigrain rice is like a colorful picture, rice is the basic color, and brown rice, oats, millet, buckwheat, corn and other grains, as well as red beans, mung beans, kidney beans, flower beans and other miscellaneous beans, add rich color and layering. They blend with each other and create an enticing aroma that will leave you with every sip.
Vegetable porridge is a different flavor presentation. In the process of cooking porridge, vegetables such as diced carrots and green leafy vegetables are skillfully integrated into it, making the originally monotonous porridge colorful and rich in taste. The sweetness of the vegetables and the softness of the porridge complement each other, so that people can enjoy the food while feeling the health care.
Whether it is multigrain rice or vegetable porridge, it is a beautiful pursuit of a healthy life. They not only satisfy the enjoyment of the taste buds, but also invisibly build a solid line of defense for our body, so that we can enjoy food while also have a healthy body.
Vegetable buns: Pasta and vegetables are made into buns, which raise blood sugar more slowly than simple steamed buns. Be careful to put less oil and salt.
04
It is necessary to focus on whole grains and eat less of finely processed ones
Whole grains, like nature's treasures, are rich in dietary fiber, and their unique nutritional properties provide a solid barrier to human health. Studies have shown that increasing the intake of whole grains is like a protective umbrella for the body, which can effectively reduce the risk of developing type 2 diabetes.
In the kingdom of food, the finesse of cereal processing is closely related to the difficulty of blood sugar control. Those over-processed cereals are like a shell that has lost its soul, and the GI level climbs, making the road to blood sugar control more and more difficult. Over-processing of grains is like a thief, stealing valuable nutrients such as B vitamins, minerals and dietary fiber, resulting in an imbalance in nutrient intake and invisible damage to the body.
That's why we encourage sugar lovers to choose whole grains and make this gift of nature a regular guest at the table. Reducing the intake of refined grains is like brushing away the dust for the body and making the flowers of health bloom more brilliantly. Whole grains are not only rich in nutrients, but also help maintain blood sugar stability, bringing a healthier and better life to sugar lovers.
05
Made with less oil and salt
The same food, after different cooking methods, has a very different effect on blood sugar levels. Imagine the rice cooked so softly that it looks like a gentle dancer dancing in your mouth, but its sweetness is like an undercurrent, causing your blood sugar levels to rise significantly within 0.5 to 1 hour after a meal, far more than dry and delicious rice.
In addition, the carefully boiled rice porridge, once the boiling time is extended, or a little alkaline water is added, the viscous texture slides like silk over the tip of the tongue, but it also quietly pushes the blood sugar level to a peak. The secret lies in the transformation and release of food starch during the cooking process, which makes the blood sugar level rise unconsciously.
Therefore, for diabetic patients, in order to maintain the stability of blood sugar, they should try to avoid eating refined white rice porridge that has been boiled for too long. This is not to deprive them of the enjoyment of food, but to remind them to take care of their health while savoring food. After all, health and good food are not incompatible, and you can get the best of both worlds with a little tweaking in the way you cook.
In short, it is not easy for diabetics to choose the right staple food. But as long as we master the right methods and techniques, we can keep our blood sugar stable while enjoying delicious food. Let's feel the charm of each ingredient with our hearts, and use wisdom to create a healthy eating life for sugar friends!