What are the misunderstandings of eating coarse grains?
Myth 1: All coarse grains can be eaten except rice.
Aunt Song said that she usually eats coarse grains without checking their sugar index, thinking that as long as it is coarse grains, she can. In fact, there are many kinds of coarse grains, such as corn, oats, sorghum, mung beans, soybeans, red beans and black rice. The glycemic index of each coarse grain is different, so pay attention before choosing. For example, the glycemic index of coarse grains such as bran, barley, corn flour, oats and buckwheat is below 55, while the glycemic index of glutinous rice, rhubarb rice, millet, brown rice and black stalk rice is above 70. If you choose the wrong coarse grains, your blood sugar will definitely be high for a long time.
Myth 2: Since it is good to eat coarse grains, eat more every day.
Aunt Song is an extreme example. Not only does she eat it in the morning and evening, but she also eats it with steamed rice with coarse grains at noon. She thinks that the more she eats, the better, and there is no harm in eating more. Actually, it's not. For people with high blood sugar, diet should be strictly controlled, and nothing can be eaten too much at a time, especially diabetics. Eating too much coarse grains will also have disadvantages. Coarse grains contain more dietary fiber, which will absorb water in the intestine and lead to intestinal obstruction or bloating.
Myth 3. In order to taste good, over-processed, coarse grains are carefully cultivated.
In order to make herself happy to eat coarse grains, Aunt Song changes her tricks every day. Today, she added pumpkin and salted egg yolk. Tomorrow, she added sweet potato and corn kernels. She eats a hearty meal and cooks it soft and waxy every time. As everyone knows, this practice turns coarse grains into flour and rice. Others like to grind coarse grains into powder and cook them in boiling water. These methods are all wrong. When coarse grains are added with too many ingredients, they lose their own advantages, the dietary fiber is destroyed, cooked too soft and rotten, easy to digest, and the sugar index is higher.
Myth 4: Eat only coarse grains and seldom eat other foods.
In order to better control blood sugar, Aunt Song mainly eats coarse grains for three meals a day, and eats little other foods, which is one of the reasons why blood sugar is not well controlled. Blood sugar should be controlled and nutrition should be comprehensive. Controlling blood sugar cannot reduce other foods, and coarse grains cannot replace flour and rice. It is necessary to mix reasonably, eat scientifically and ensure a diversified diet. Vegetables, protein, meat, bean products and fruits should be eaten, which is rich in nutrition and comprehensive, and is conducive to controlling blood sugar.
Although coarse grains are good, they are not suitable for everyone. Before eating, everyone should know their own physique and let the doctor evaluate it. There are three types of people who are not suitable for eating coarse grains for a long time.
People with a bad stomach are not suitable for eating coarse grains.
Coarse grains are not easy to digest, and people with bad stomachs will have bloating and acid reflux if they eat too much. Eating a lot of crude fiber food in patients with gastric ulcer may lead to gastric bleeding. It is suggested to cook porridge with rice and millet, or reduce the proportion of coarse grains, cook more for a while and eat less, which can appropriately relieve gastrointestinal discomfort.
People with malnutrition are not suitable for eating coarse grains.
People who lack iron and calcium are not suitable to eat coarse grains because dietary fiber will hinder the absorption of iron and calcium, leading to anemia and calcium deficiency. Not only that, crude fiber can also absorb protein and fat in the stomach, accelerate the peristalsis of food residues and reduce the absorption capacity, so people with malnutrition should eat less.
Old people are not fit to eat coarse grains.
The elderly have poor absorption and metabolism ability and weak digestive function, so they are not suitable for eating coarse grains often, so they should eat less coarse fiber food at ordinary times. Although it has the function of lowering blood fat and blood sugar, it is necessary to stop eating it properly, otherwise it may cause harm to the stomach.
How to eat coarse grains correctly?
If you want to control blood sugar, you should first choose coarse grains with low glycemic index, such as bran, barley, corn flour, oats, buckwheat and quinoa mentioned above. Secondly, pay attention to cooking methods, don't cook too soft and rotten, and don't add more than three ingredients. If you don't have the habit of eating coarse grains, you can gradually increase the proportion of coarse grains. Mix half or one third of coarse grains in rice or millet, and control the coarse grains at 50 to100g per day. Don't just eat coarse grains. Rice and pasta should be eaten together.
The doctor reminds everyone that coarse grains are good for controlling blood sugar, but you should also pay attention to several problems mentioned in the article when eating. If you have these mistakes, you should correct them as soon as possible.