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Copywriting丨Health Science Doctor Wang
Editor丨Health Science Doctor Wang
Dear sugar friends, do you often hesitate at the table, facing rice and steamed buns, the two most common staple foods, and muttering in your heart: which one is better?
Let's uncover this mystery, so that you don't have to worry about eating staple foods in the future!
Imagine when you hold chopsticks and look at the rice and steamed buns in front of you, do you feel like a small drum is beating in your heart? Eat rice, I heard that it raises blood sugar quickly; Eating steamed buns, some people say that it is starchy.
Heck, what can I do about that? Let's analyze them one by one to see which one is more suitable for our sugar friends, rice and steamed buns.
Let's talk about rice first.
Rice, that's a regular guest on our Chinese table, and we can't do without it three times a day.
However, rice is indeed a bit of a "love and hate" for sugar friends.
I love it because it's convenient, fast, and rich in carbohydrates, which can provide energy to the body; I hate it because it has a high glycemic index, which can make blood sugar spike if you are not careful.
What can I do? Are we sugar friends going to say goodbye to rice from now on?
Of course not! In fact, rice is not a flood beast, as long as we eat it properly, we can "coexist peacefully" with it.
You can try adding some "ingredients" to rice, such as oats, brown rice, sweet potatoes and other whole grains, which will not only enrich the taste, but also lower the glycemic index. Because these whole grains are rich in dietary fiber, it can slow down the rate of gastric emptying, which can reduce the sharp rise in blood sugar.
You can use the "cold rice method", where the rice is cooked and left to cool for a while before eating, which can also effectively slow down the rate of blood sugar rise. Because the starch in cold rice will become more stable and less easily digested and absorbed, thus reducing the glycemic index.
How about it, do you think that rice can be "friendly"?
Let's talk about steamed buns.
Steamed buns, this simple food, for northerners, is not only a kind of hunger, it carries the taste of hometown, every bite is soft and delicious, full of happiness.
For friends who need to control blood sugar, the starch in steamed bread is like an "invisible killer", which may lead to a spike in blood sugar if you are not careful, which makes people love and fear.
Do you really want to say goodbye to this sweetheart? Of course not! As long as you master the right choices and how to eat them, steamed buns can also be a part of a healthy diet.
The key is how to choose the right steamed bun and how to pair it with other foods to balance blood sugar, so that delicious and healthy can coexist.
When choosing steamed bread, you should try to choose whole wheat steamed bread or multigrain steamed bread, so that the starch content will be relatively less, and the glycemic index will be lower. Because whole grains and whole grains are rich in nutrients such as dietary fiber and B vitamins, they help slow down the rise in blood sugar.
When eating steamed buns, you can eat them with some vegetables or meat, which can not only increase satiety, but also slow down the rise in blood sugar. Because the proteins and fats in vegetables and meat can slow down the rate of stomach emptying, which reduces the sharp rise in blood sugar.
How about it, do you think that steamed buns can also be very "healthy"?
Seeing this, do you can't wait to know whether to choose rice or steamed buns? Don't worry, let's find out.
In fact, there is no absolute "good or bad" between rice and steamed bread, the key is how you eat it and how much you eat.
For sugar lovers, the most important thing is to control the intake of staple foods, and try to choose staple foods with a low glycemic index. Whether it's rice or steamed buns, as long as you eat it properly and control it properly, you can become a "good friend" on your table.
So how exactly should you eat it? I'm here to give you some advice.
You have to learn to "mix and match" staples.
Like we just said, you can add some whole grains such as oats, brown rice, etc. to your rice; Add some whole wheat flour and multigrain flour to the steamed bread. This not only enriches the taste but also lowers the glycemic index.
You can also try some new ways to mix and match, such as making rice and steamed bread into a "two-in-one" staple food, which combines the aroma of rice with the fluffy texture of steamed bread.
You want to be mindful of your intake of staple foods.
It is best to control about 1-2 bowls of rice or 1-2 steamed buns for each meal. Don't eat too much and not too little.
If you feel hungry if you eat less staple food, try drinking a glass of water or eating some low-sugar fruits before a meal to increase your satiety.
Finally, you have to learn to eat it with other foods.
Like we just said, you can eat it with some vegetables, meat, soy products, etc.
This increases satiety and slows down the rise in blood sugar.
You can also try some new combinations, such as stuffing vegetables and meat in steamed buns; Or you can eat soy products and rice together as "bean rice".
In addition to the above suggestions on how to eat, I also want to give some tips for sugar lovers:
Eat regularly and quantitatively: Try to keep your meal time regular every day, and the intake of staple foods at each meal should be relatively fixed. This helps the body to better regulate blood sugar levels.
Exercise more: Proper exercise can help the body burn off excess sugar, which can lower blood sugar levels. You can choose some exercises that suit you, such as walking, jogging, yoga, etc.
Monitor your blood sugar: Regularly monitoring your blood sugar levels can help you better understand how you're doing and adjust your diet and exercise plan accordingly.
Maintain a good mood: A good or bad mood can also affect your blood sugar levels. So try to keep your mood happy and relaxed!
What do you think? After reading this article, do you feel that eating staple foods is not so worrying? In fact, as long as we master the correct way to eat staple foods, we can also be very "healthy" and "friendly"! So, sugar friends don't have to hesitate when facing rice and steamed buns in the future! Eat with confidence! Just pay attention to how you eat and how much you eat!
Of course, in addition to rice and steamed buns, there are many other staple dishes to choose from! Such as noodles, dumplings, buns, and so on.
As long as you master the right way to eat and consume the right amount of food, these staple foods can become delicious dishes on your table!
So, sugar lovers, don't worry about eating staple foods anymore! Enjoy the food! Just remember to keep your blood sugar levels under control!
The above content is for reference only, if you feel unwell, please consult a medical professional. If you like it, you can pay attention to it, share health knowledge every day, and be your exclusive online doctor.