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As a nutritionist, I often come into contact with diabetes patients. Some of them believe that eating coarse grains can help control blood sugar, but in fact, the glycemic index of some coarse grains is not low, even higher than white rice. In this article, I will share some glycemic index values of coarse grains and how to control blood sugar through a reasonable diet.
First, let’s take a look at the glycemic index of some coarse grains. According to research, the glycemic index of brown rice is 82, while white rice is 89. The glycemic index of oatmeal is 55, and cornflakes are 72. It can be seen that the glycemic index of brown rice is higher than white rice, and cornflakes are also higher than oatmeal.
So, why is the glycemic index of brown rice higher than white rice? This is because the fiber in brown rice can slow down digestion and absorption, thus slowing the rise in blood sugar. The starch in white rice can be quickly digested and absorbed, causing a rapid increase in blood sugar. However, brown rice has a higher starch content than white rice, so its glycemic index is relatively high.
Similarly, oatmeal has a lower glycemic index than cornflakes because oatmeal has a higher fiber content that can better delay digestion and absorption. Cornflakes have a higher starch content, so their glycemic index is relatively high.
So, how to control blood sugar through a reasonable diet? Here are some useful suggestions:
Choose foods with a low glycemic index. For example, brown rice, oatmeal, whole wheat bread, etc. These foods have a higher fiber content, which can delay digestion and absorption, thus slowing the rise in blood sugar.
Control the intake of carbohydrates. Carbohydrates are the main source of blood sugar, so controlling carbohydrate intake can help control blood sugar. It is recommended not to exceed 50% of the total energy intake per day.
Increase the intake of protein and fats. Protein and fats can slow gastric emptying, thus slowing the rise in blood sugar. It is recommended to consume a moderate amount of protein and fats with each meal, such as chicken breast, fish, nuts, etc.
Eat foods rich in vitamins and minerals. Vitamins and minerals can help the body better utilize carbohydrates, thus lowering blood sugar. It is recommended to eat foods rich in vitamins and minerals, such as green leafy vegetables, fruits, whole grains, etc.
In summary, diabetes patients need to pay attention to the glycemic index of food, choose foods with a low glycemic index, and control carbohydrate intake. In addition, increasing protein and fat intake, as well as consuming foods rich in vitamins and minerals, can also help control blood sugar. I hope these experiences and suggestions are helpful to everyone!
