Millet is a coarse grain, should people with diabetes eat more or less? Remember the 3 principles of eating

In modern life, people's dining table is full of fine grains, such as white rice, flour, etc. that people eat. Whole grains and mixed beans are rarely seen. However, this way of eating is not in line with human health standards. According to the latest version of the "Dietary Guidelines for Chinese Residents", adults should consume 50g to 150g of whole grains and mixed beans every day.

Compared with other whole grains and beans, millet is the food of choice for many people. What people call coarse grains, millet is indeed coarse grains, so should people with diabetes eat more or less?

The first thing we should know is the glycemic index of millet. Its glycemic index is about 61, which is a food with a medium glycemic index. It is okay for people with diabetes to eat in moderation, but there are 3 dietary principles to keep in mind.

The total amount of staple food eaten:

Compared with rice, millet has higher nutritional value. In the past, people liked to eat millet. According to the "Compendium of Materia Medica", it was recorded: "Millet is eaten in porridge, which is beneficial to Dantian, replenishes deficiency, strengthens the stomach and eliminates food."

Millet is a good food for nourishing the stomach and has a strong digestive ability. But if people eat more, because better digestion will affect postprandial blood sugar, which is not good for diabetic patients. Therefore, in order to avoid this problem, when you eat millet, you must pay attention to the total amount of millet you eat.

The standard of health is that everyone can eat their fist-sized staple food. If you add rice on the basis of millet, the amount of staple food throughout the day should not exceed the standard.

People who are not used to eating whole grains should eat less millet first:

Many people know that millet has high nutritional value, especially the high content of vitamin B family in millet, which also contains more dietary fiber, protein, multivitamins, various nutrients and so on. But some people are accustomed to eating refined white rice noodles, and they rarely eat whole grains.

In this case, if you want to eat millet, or want to add a lot of vitamin B family from millet, you should eat less millet at the beginning, and proceed gradually, and people will eat it slowly after the stomach accepts it. That's it.

It is best for people with diabetes to eat small rice:

Compared with millet porridge, millet has a slower glycemic index. When cooking, add an appropriate amount of whole grains, such as various beans and whole grain foods, which are highly nutritious and have a strong sense of satiety. Choosing a variety of foods to match can also play a role in nutritional complementarity. More nutrients are absorbed.

It will be more beneficial for people with diabetes to maintain health, because millet is relatively well cooked. If you add whole grains and beans, you can soak them in advance, which can shorten the cooking time of whole grains, make them easier to cook, and help stabilize blood sugar levels after meals.