In clinical practice, when blood glucose levels are elevated, dietary management is the first priority. It can be said that diet management is the cornerstone of diabetes prevention and treatment. However, there may be many people who encounter such a problem, obviously eating very healthy, why can't this indicator go down? In fact, there are many foods in life that seem to be bland, but in fact they are "over-sweet", so you must eat less!
Mr. Fang, 48, was diagnosed with diabetes three months ago, and since his condition was not serious, the doctor advised him to take lifestyle interventions for the first six months, monitor his blood sugar at home, have regular check-ups, and then take medication if the condition is not well controlled.
In a blink of an eye, the day of the re-examination came, and the blood test results showed that the glycosylated hemoglobin was 8%, which indicated that the patient's blood sugar had not been well controlled in the past 3 months. Mr. Fang was dumbfounded when he heard this, he obviously went to exercise every three or five days in the past few months, and he ate very lightly, and he specially ate coarse grains, why can't this sugar go down?
After a detailed understanding of the situation, it was found that this problem appeared on "coarse grains"! Patients usually like to eat sticky food, and at the beginning, they confirmed that they were serious about cooking whole grains, but the taste experience was really not good. I beat the coarse grains with poor taste into flour and eat them with water; Coarse grains with a more glutinous taste, such as small yellow rice, are cooked and eaten in porridge.
In food, the sugar content in starch is relatively high, so staple foods are usually the main source of sugar in the human body. Compared with rice, coarse grains have more amylose, and these starch molecules are very tightly arranged and are not easy to digest. And this kind of whole grains have a high content of β-glucan, which can effectively help control sugar, but not all coarse grains are suitable for patients with the disease, and some are really "big glycemic gainers"!
1. The doctor reminds: these three "big blood sugar raisers" should be touched less!
The first: yellow rice, glycemic index 109.7
Its sticky and sweet taste is loved by some old people, and if you come to a bowl of soft and glutinous millet porridge in the morning and evening, it is really warm and heartwarming. However, foods like this sticky taste, such as waxy corn and glutinous rice, are rich in amylopectin and are not suitable for people with excessive blood sugar.
Amylopectin is different from amylopectin, its arrangement is very loose, and it is easier to absorb water and expand and gelatinize after heating, which is not only the source of the soft and glutinous taste of this kind of food, but also the reason why it makes the human body "sugar" exceed the standard.
Also, the way food is cooked can affect how quickly it raises blood sugar. Many people like to eat millet porridge, but amylopectin encounters with a lot of water, which will only make it easier to swell and gelatinize, and it will also be easier to digest.
The second: whole wheat products
There is an increasing emphasis on body shape and diet control, and there are many whole-wheat products on the market, which are convenient and sugar control for consumers, but this is not the case. It is said that steamed bread made from whole wheat has a glycemic index of 82 and bread has a glycemic index of 75.
Not all "grains" can be called coarse grains. In the dietary guidelines for mainland residents, it is clearly stated that whole grains are coarse grains. This "whole" actually means that the grain has not been finely processed, or the complete structure of the grain is still retained after processing.
At present, the domestic supervision of this type of food is not comprehensive enough. Although some whole wheat products have whole wheat flour, some seed coats may be removed during processing to ensure the taste, and the dietary fiber content is low, maybe even only 3.5g/100g, which is only a little higher than white flour.
And, also to ensure the taste, some merchants will choose to add a little whole wheat flour on top of adding a more finely processed wheat flour. At the same time, whole wheat flour is processed into soft and sweet foods such as steamed bread and bread, and water and sugar are added during the production process, and the starch in it is heated to make it easier to digest.
Not only foods made with whole wheat flour, but also instant oatmeal sold in shopping malls is also very good at "raising blood sugar", with an index of 79. Multigrain foods such as oats are often steamed for a longer period of time to maintain their taste due to their high amylose content. In order to achieve the purpose of shortening the cooking time, the merchant must do the granulating, tableting and other finishing to destroy the original structure, so that the starch is exposed, it is easier to absorb water and expand, and the heating process such as boiling and drying makes the starch gelatinization more thorough.
In fact, it is not that whole wheat products cannot be eaten, but we should pay attention to ways and means. Foods on the market that do not clearly indicate the content of whole grains, or products that are relatively soft in the mouth, should be eaten sparingly; It's best to buy your own whole wheat flour that is high in dietary fiber, and make it yourself at home. Oatmeal, on the other hand, is best eaten by cooking raw oatmeal that is unprocessed or less processed.
The third type: brown rice
That is, what we often call japonica rice and indica rice, the former has an index of 78 and the latter has an index of 71.
Although this is a whole grain, due to the poor taste of the stemmed rice, it is not easy to cook, so it is usually chosen to soak the japonica rice for a longer period of time or simmer it in a pressure cooker, which will make the brown rice taste better and easier to digest.
If you want to lower your sugar, you can choose to eat sprouted brown rice. Studies have shown that during the germination process of brown rice, the content of compounds in it will also change accordingly, such as phenolic substances, gamma-aminobutyric acid (GABA), dietary fiber, etc. For example, Taneerat et al. found that GABA was able to lower blood sugar by increasing insulin release. Moreover, the substance can help control blood lipids by regulating the expression of lipid metabolism-related proteins in liver cells.
2. Sugar friends, how to eat coarse grains correctly?
Many whole grains have a bad taste and have to be eaten for health, so some people will choose to mix flour or boil porridge to improve the taste. But in fact, such behavior will invisibly increase the glycemic index of food.
Foods such as red beans and oats have become high-glycemic foods after changing the cooking method. For example, under normal steaming, the index of red beans is only 23, but after washing, the index more than triples to 72. After cooking rice, millet has a glycemic index of 109.7.
Therefore, it is best not to mix this kind of food with powder; If you eat it this way, choose foods such as mung beans and lentils that are still low in glycemic after processing. Also, if you choose to make a paste, you can change the water to milk or soy milk. These two foods are rich in nutrients such as protein and fat, which can help delay the digestion and conversion of glucose, and have a more balanced nutrition.
Although coarse grains are good, they should not be eaten too much. These foods are rich in dietary fiber, which is difficult to digest, and if you eat too much, it will put a burden on the stomach and intestines, and even symptoms of acid reflux will occur at night. And the taste of coarse grains is not very good, which is difficult for some people to swallow and affects appetite.
For patients who have just started eating coarse grains, it is best not to immediately change the staple food to coarse grains, but should take it gradually to give the body time to adapt. And you can evenly divide some coarse grains into three meals and eat them with fine grains.
There is a combination of fine grains, which can improve their taste, and can also help eliminate the adverse reactions caused by eating whole grains alone. From the perspective of sugar control, the best ratio of thickness and thickness is 1:1 or 2:1, and for people with poor gastrointestinal function, 3:7 can be chosen.
In addition, the intake of coarse grains should not be single, except for whole grains, miscellaneous legumes and potatoes are all miscellaneous grains.
The daily intake can be diversified, and several kinds of grains can be eaten together and changed. In addition to staple foods, patients also need to pay attention to the intake of vegetables and meat. The former is rich in dietary fiber and trace elements, while the latter has high-quality protein; The combination of the three is balanced, which is twice the result with half the effort for sugar control. The intake of these three ratios is best controlled at 1:1:1 or 1:2:2.
Diabetics need to strictly control their three meals, and some snacks should not be eaten indiscriminately. In addition to the well-known fatty meats and cream products rich in saturated fatty acids, you should also pay attention to the way you eat fruits.
3. How do diabetics eat fruits?
The fruit is sweet and juicy, and is used as an after-dinner dessert by many people. However, some fruits are rich in sugar, and they are easy to "exceed the sweetness" if you are not careful, such as jackfruit, longan, watermelon, etc. These fruits should be avoided as much as possible.
However, some fruits with a low glycemic index are very good for patients; And it is rich in dietary fiber, which can offset some of the sugar intake, such as oranges, tomatoes, coconuts, etc. However, these fruits should not be eaten casually.
Some people like to juice the fruit, which is convenient and delicious, but it is not recommended for patients. When it is turned into juice, the original sugar becomes free sugar. This sugar is different from fructose in unprocessed fruits, which is more easily absorbed by the body, which not only causes excessive sugar in the blood, but also easily causes cardiovascular disease.
A glass of juice is usually processed from multiple fruits, and all of its sugars are concentrated in a small cup. Tests showed that an orange had a GI index of only 43, but if it was juiced, it had 57. In addition, fruit juice is not only high in sugar, but also not full, which invisibly increases the daily sugar intake of patients. Patients should reduce their intake of fruit juices. If you want to drink it, try to juice fruits with low glycemic content and keep the pomace.
If you want to control sugar, diet is also very important. Mr. Fang is a diabetic patient who understands the importance of diet management, but he does not know how to eat properly, resulting in poor blood sugar control.
In fact, many patients in life, like Mr. Fang, only know how to control sugar, but do not know how to control sugar. Before starting a new diet, it is best to consult a doctor, dietitian or other professional to avoid mistakes.
Bibliography:
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[2] Xie Youfa. Effect of processing accuracy on nutrient composition change and texture characteristics of lightly milled nutrient rice[D].Nanchang University,2012
［3］MCRAE M P. Health benefits of dietary whole grains: an umbrella review of meta-analyses[J]. Journal of Chiropractic Medicine, 2017, 16(1): 10-18.