Why is blood sugar still rising despite eating coarse grains three times a day? This may be due to making these four mistakes while eating.
In the past two years, our quality of life has greatly improved, and dietary standards are constantly rising. This should be a good thing, but it has also brought considerable trouble to many people, especially in terms of health. The increasing health problems faced by people, the most common being the three highs in blood: high blood pressure, high blood lipids, and high blood sugar have become hidden dangers that everyone needs to prevent, especially high blood sugar which is particularly difficult to prevent.
Statistics show that by the end of 2019, the number of people with high blood sugar in our country has exceeded 700 million, which means that almost one in every two people has high blood sugar. Although high blood sugar is a typical chronic disease, if not controlled in time, it may cause significant harm to the body and may even lead to more serious cardiovascular and cerebrovascular problems.
There are many factors that lead to elevated blood sugar, such as staying up late which can reduce pancreatic activity, and the inability to secrete enough insulin. It may also be due to not paying attention to the three daily meals, causing the blood sugar to rise too quickly. There are many ways to control blood sugar, but the most effective way is to start with controlling the three daily meals.
Our daily three meals are the main way our body obtains nutrition and energy. However, for people with high blood sugar, the choice of food for the three daily meals is particularly important, especially the choice of staple foods. Refined grains easily cause blood sugar to rise rapidly, so coarse grains are the healthiest option. Many people choose coarse grains for all three daily meals in order to lower their blood sugar, only to find that their blood sugar not only does not decrease, but instead keeps rising. This is mainly due to making some mistakes while eating coarse grains.
Choosing the wrong coarse grains
Coarse grains come in many varieties, all foods apart from refined rice and flour can be considered coarse grains, such as sweet potatoes, millet, soybeans, corn, oats, and more. However, not every type is helpful in regulating blood sugar. Foods like sweet potatoes and potatoes, although coarse grains, are actually starch foods and can easily lead to elevated blood sugar once ingested. Also, sticky corn and glutinous rice, although also coarse grains, can easily lead to uncontrolled blood sugar. Actually, there are not many truly effective coarse grains for controlling blood sugar, with corn, millet, and oats being the most common ones.
Incorrect intake amount
It is true that eating coarse grains can help control blood sugar because unlike refined grains like white flour and rice, they are not quickly digested and absorbed by the body and have very low starch content. However, when eating coarse grains, the intake amount also needs to be controlled. Consuming too much can increase the burden on the digestive system and cause malnutrition.
Incorrect way of consumption
It is well known that coarse grains contain a large amount of fiber, although it can effectively enhance gastrointestinal activity, promote body digestion and metabolism, it is difficult to digest and absorb by the gastrointestinal tract. To facilitate the body’s absorption, many people cook coarse grains for a long time and think the softer, the better. However, this way of consumption can completely negate the blood sugar-lowering effect of coarse grains.
Complete substitution of refined grains with coarse grains
Many people often fall into a misconception when consuming coarse grains to lower blood sugar, thinking that the more coarse grains they eat, the more obvious the blood sugar-lowering effect will be. Therefore, they only eat coarse grains for all three daily meals, completely avoiding refined grains. However, over time, this can easily lead to malnutrition, a decrease in immunity, because coarse grains can only give a sense of fullness but provide very limited energy and nutrition. Therefore, it is best to mix coarse grains and refined grains in the three daily meals.
In fact, eating coarse grains is just one method of regulating blood sugar. In addition to this, we can also develop good sleeping habits, exercise regularly to effectively enhance pancreatic activity, promote insulin secretion, control the intake amount of each meal – feeling 60% full is enough, and try to eat slowly, cultivating the habit of eating less but more meals.
#One in a Hundred#
