Coarse grains and refined grains are both staple foods and have different effects on blood sugar. How should sugar lovers choose?
Diabetic diet should be said to be the most troublesome and most concerned issue for people with diabetes. Different foods have different sugar content and glycemic load. For example: coarse grains and refined grains, relatively speaking, coarse grains have much less impact on blood sugar than refined grains.
Even the same food can have different effects on blood sugar if it is done differently. For example, we often say: potatoes, if you eat cold salad, sugar friends can eat them often; but if they are fried or barbecued potatoes, sugar friends can only eat them in small amounts.
Therefore, sugar lovers learn to eat, which is really helpful for sugar control.
The staple food is the most important part of the daily diet, and it provides 50-60% of the calories in the day. Coarse and refined grains are the most common staple foods in our lives. As we have mentioned above, whole grains have relatively little effect on blood sugar.
At this time, a sugar friend asked: Coarse grains and refined grains are both staple foods, which have different effects on blood sugar. How should sugar friends choose?
Many people may say, of course, we only eat whole grains, and whole grains have little effect on blood sugar. In fact, it is not. The sugar-loving diet pays attention to a variety of diets and a balanced nutrition. Therefore, the thickness should be matched, and it is best to eat everything.
- The advantages of sugar friends eating whole grains
Generally speaking, we recommend that diabetic patients often eat whole grains food, not only diabetes, including the other two high, high blood pressure and high blood fat people in the third and high school, should also eat whole grains.
Because coarse grains contain more dietary fiber, the sugar rise rate is slower than that of refined grains, which helps diabetics control blood sugar. Moreover, the vitamins and minerals contained in whole grains are also very helpful for diabetics to control blood pressure and blood lipids, and can prevent diseases such as arteriosclerosis, myocardial infarction, and thrombosis.
In addition, due to long-term use of hypoglycemic drugs, the level of B vitamins in the body may decrease. Eating whole grains properly can just improve this phenomenon.
Second, the disadvantages of coarse grains
Diabetic people eat too much whole grains, it is not necessarily right. Some older diabetic patients have weak gastrointestinal function. If they eat too many grains, they will experience indigestion, bloating, and acid reflux. Therefore, it is recommended to eat coarse grains in moderation, and eat coarse grains and refined grains together, which will help control blood sugar and reduce gastrointestinal adverse reactions.
- How much whole grains should diabetics eat more appropriate?
It is generally recommended that coarse grains be within 50 grams of each meal and 100 grams per day, and the ratio of coarse grains and refined grains can be 1:2 or 1:3. A variety of whole grains are eaten in rotation, which is more helpful to control blood sugar and balance meals. In addition, whole grains can be eaten whole, so don’t grind them into powder. The fewer processing steps, the better blood sugar control.