Insulin is the only hormone in the body that can lower blood sugar. It can transfer glucose from the blood to cells for energy or storage. Therefore, the levels of insulin in the body directly affect blood sugar stability. Our diet habits are closely related to insulin secretion. Unhealthy eating can lead to insufficient insulin secretion or insulin resistance, leading to diabetes. Therefore, stable blood sugar and improved insulin secretion can be achieved through scientific diet combinations.
First, the first ingredient is oats. Oats are a traditional coarse grain rich in dietary fiber, protein, vitamins, and minerals. Oats have a low glycemic index, lower than coarse grains, resulting in lower blood sugar levels two hours after a meal. Studies have shown that oats contain a soluble dietary fiber called beta-glucan, which can increase the number of beneficial bacteria in the intestine, promote gut health, and help control blood sugar and cholesterol levels. In addition, the protein and dietary fiber in oats enhance satiety, reducing food intake and aiding in weight control.
The second ingredient is buckwheat. Buckwheat is a highly nutritious coarse grain rich in protein, dietary fiber, vitamins, and minerals. Buckwheat has a low glycemic index, lower than coarse grains, resulting in lower blood sugar levels two hours after a meal. Buckwheat contains a compound called rutin, which has various benefits such as lowering cholesterol, regulating blood sugar, and improving cardiovascular health.
Buckwheat also contains dietary fiber, which promotes intestinal motility, aids in bowel movements, and prevents constipation and colon cancer. Additionally, the vitamins and minerals in buckwheat enhance immunity and protect the cardiovascular system. It is recommended to consume 30-50 grams of buckwheat daily, as a main meal for breakfast or dinner.
In addition to the above two ingredients, it is important to pay attention to healthy dietary combinations. Reduce intake of high-sugar, high-fat, high-salt foods and consume more vegetables, fruits, whole grains, lean meats, and other nutrient-rich foods. Control food intake, avoid overeating, maintain an appropriate level of physical activity to improve insulin secretion and stabilize blood sugar levels.
In conclusion, oats and buckwheat are very healthy coarse grains that not only promote insulin secretion but also nourish the stomach, improve gastrointestinal health. For individuals with diabetes or blood sugar issues, moderate consumption of oats and buckwheat is beneficial. Additionally, paying attention to healthy dietary combinations, maintaining an appropriate level of physical activity is essential for maintaining overall health. We hope everyone can eat healthily and stay healthy!
