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Porridge is a very common staple food in China's daily life, this semi-liquid food cooked with rice and other ingredients, the taste is changeable, and it is deeply loved
by the public.
But sugar friends are not afraid to drink porridge, because I heard that drinking porridge is fast
to sugar.
Why is blood sugar high when drinking porridge
1.
Cooked too badly
Porridge is usually boiled out, and these starch-rich raw materials of porridge are soft after absorbing water, coupled with long-term boiling, starch granules gelatinize, causing rapid rise
in blood sugar.
2.
The ingredients are fine
The most common porridge is white rice porridge, which is low in dietary fiber, and lacking this nutrient that can delay the rise of blood sugar after meals, blood sugar naturally rises faster
.
3.
Drinking too much
There is little rice in the porridge, and I am worried that I will get hungry quickly, and I will drink a large bowl
every time.
4.
Poor matching
Porridge is often used as breakfast, porridge + fritters are very common, both are staple foods, and the natural blood sugar is high
after eating.
In fact, sugar lovers who want to drink porridge can enjoy both delicious and stable blood sugar with a slight
change.
Sugar lovers drink porridge without glycemics, remember these words
1.
Try to keep the grain intact
Whole whole grains can reduce the gelatinization of
starch.
When cooking porridge, try to choose whole grains
such as black rice, purple rice, corn kernels, whole oatmeal, buckwheat, and barley kernels.
2.
Dry and thin matching
When drinking porridge, eat it with other foods as much as possible, do not drink porridge on an empty stomach, and avoid a meal full of staple foods
.
3.
Don't drink boiled porridge
The longer the porridge is cooked, the more thoroughly
the starch is gelatinized.
It is recommended that sugar friends cook porridge in a pressure cooker, and after the air valve is steaming, continue to simmer for 10 minutes to maintain the integrity
of the beans.
4.
Pay attention to the order of meals
The "Chinese Dietary Guidelines for Type 2 Diabetes" recommends the meal sequence of "vegetable-meat-staple food", which is also suitable for drinking porridge
.
Eat vegetables first, then meat, and finally porridge
.
Several healthy porridges for sugar lovers
Black rice porridge
Features: Rich in dietary fiber
Black rice contains 6.
5 times
more dietary fiber than rice.
Polenta
Features: Corn is rich in lutein
Lutein has a protective effect on the macula under the eye, and it is recommended to choose whole corn kernels or corn grits with larger grains for cooking
.
Oatmeal
Features: Beneficial for stable blood lipids
It is recommended to choose oat granules that need to be boiled and avoid instant oats
.
Eight treasure porridge
Optional: rice, millet, red beans, mung beans, red dates, kidney beans, barley, brown rice, raisins, etc
Features: Meet the diversity of food, rich in nutrition, while the taste is slightly sweet, but rich in dietary fiber, which is conducive to controlling postprandial blood sugar
.
Porridge with meat and eggs
Optional: lean porridge with preserved eggs, shrimp porridge, fillet porridge, beef porridge, etc
Features: Supplement protein, delicious taste
Mixed bean porridge
Optional: red beans, mung beans, mixed beans, pinto beans, etc
Features: Supplement dietary fiber, vitamin B, potassium, magnesium, etc.
, balanced nutrition
Vegetable porridge
Optional: rape, spinach, cabbage, carrots, shiitake mushrooms, etc
Features: Increase dietary fiber intake, while supplementing with carotene, vitamins and minerals
Potato porridge
Optional: Yams, sweet potatoes, pumpkin, taro and other starchy "vegetables"
Features: Low energy density, strong satiety
♥ Friendly reminder:
Although the above porridge is theoretically suitable for sugar lovers, each person's eating amount, cooking method and matching food are different, and the final impact on blood sugar is not the same
.
It is recommended that sugar friends make a good diet record and blood sugar monitoring
when drinking porridge.
Porridge that sugar lovers should not drink
1.
White rice porridge
The dietary fiber content is low, and the glycemic is faster
.
2.
Multigrain rice cereal
The mixed grains that are crushed into powder will be fully gelatinized during the brewing process, and the sugar will rise quickly
.
3.
Porridge sold in restaurants
Most of them are boiled for a long time, the gelatinization reaction is obvious, and oil, sugar, and salt
may be added.
4.
Porridge boiled with alkali
Alkali destroys the B vitamin group in cereals while aggravating the gelatinization reaction
.
Source: Diabetes.
com
