The advantage of eating porridge for diabetics is that it is good for health. Eat more coarse porridge.
The nutrition of miscellaneous grains is richer than that of rice, which contains many minerals, such as dietary fiber, protein and nutrients. It can prolong the time of gastrointestinal peristalsis, make the sugar in cassava starch release more slowly in the gastrointestinal tract and reduce the fluctuation of blood sugar. Therefore, in the choice of staple food, you can add some miscellaneous grains, such as corn, rye, quinoa and so on. The polysaccharide in this grain can improve the thick feeling, and can also alleviate the increase of blood sugar, and GI is smaller than rice, which is suitable for diabetics.
Slow down eating.
GI is one of the main factors affecting blood sugar, but it is not the only factor. Eating speed is also a factor affecting blood sugar fluctuation. The faster you eat, the more your blood sugar rises. Therefore, diabetic patients should choose the method of eating less and eating more meals to control the rise of blood sugar after meals.
Increase the intake of sorghum rice
Half of beans are cassava starch, arabinose, galactan and soft candy, and the other half are raffinose and stachyose which are indigestible by human body. In addition, the GI of beans is also very low, mostly in the range of 20-40, while the GI of white rice is 83, and that of porridge-cooked rice is about 69. Therefore, adding beans to porridge can not only prolong satiety, but also make up for the deficiency of protein and nutrition in rice, thus enhancing the nutritional structure and being more beneficial to human body.
Bean food can't be absorbed because the flour in the germ is wrapped in a fine epidermis. Therefore, in order to better ensure its consistency, slow down the release rate of cassava starch and slow down the speed of blood sugar increase, it is necessary to prevent soybeans from being overcooked when cooking, and then eat them when cooked.
Enhance the absorption of methyl cellulose
The staple food contains a lot of methyl cellulose, such as carotene, vitamin C, vitamin B and so on. Therefore, when eating staple food, you can also eat some vegetables and fruits that are beneficial to lowering blood sugar, such as broccoli, kelp, lettuce, cucumber, radish and wax gourd. These foods have low GI value, which can improve gastrointestinal peristalsis and reduce postprandial blood sugar. You can eat nuts in moderation at ordinary times. Nuts contain a lot of unsaturated fat, which is beneficial to capillary health, can reduce the occurrence of capillary inflammation and regulate blood sugar.
It is not suitable to eat porridge in the morning.
After waking up in the morning, it is the first morning peak of blood sugar rise. If you eat porridge at this time, it is easy to make your blood sugar soar higher. Therefore, it is best to eat porridge at lunch or dinner to prevent it from overlapping with the peak blood sugar.
Manipulate the total number of staple foods
The daily dietary structure should keep the balance of protein, fat and carbohydrate, and the GI order of the three components is: carbohydrate > fat > protein, so the intake of carbohydrate should be strictly controlled. As the main source of carbohydrate, staple food should control the total intake.