Author Fan Zhihong

Editor health care jun

Grain flour

In recent years, supermarkets have sold some "healthy powder" made of various miscellaneous grains and beans, but the question of whether this kind of miscellaneous grains powder can be healthy, beneficial or harmful has aroused heated discussion on the Internet.

Some people have heard that grain flour can raise blood sugar faster, which is not good for health; Some people say that miscellaneous grains are ground into powder and nutrients are lost; There are also people who worry that eating miscellaneous grains powder for diabetics is not beneficial but harmful to health.

So, can you eat miscellaneous grains powder?

In fact, the key to the problem is not whether you can eat it, but how you should eat it.

Will the blood sugar reaction increase when miscellaneous grains are ground into powder?

Professional answer

I noticed this kind of products when the miscellaneous grains powder was just "popular" and tested the blood sugar of this kind of products. My experiment was done in healthy people, because the value of food glycemic index (GI) was originally calculated according to the blood sugar response of healthy people.

Theoretically speaking, the finer the particles, the softer the texture, and the more thorough the heating gelatinization, the faster the digestion speed of starch food will be. If the digestion speed is fast, the absorption speed will also be accelerated, and a large amount of absorbed glucose will flood into the blood in a short time, causing the blood sugar to rise rapidly.

The experimental results show that baking and crushing can indeed improve the GI and peak blood sugar of the same food. For example, the GI of adzuki bean and oat cooked at atmospheric pressure is only 25 and 6 1 respectively, but it can be increased to 75 and 82 respectively after baking, crushing and boiling.

Therefore, for people with diabetes or pre-diabetes, it is best to eat whole grains directly. And it must be remembered that the longer the soaking time and cooking time, the higher the blood sugar response, even for whole grains cooked at atmospheric pressure. For example, when cooking miscellaneous grains in a pressure cooker, the effect of holding pressure 15 minutes and holding pressure for 25 minutes is very different.

Keeping a little chewy cooking style will have a better effect on controlling blood sugar, and blindly pursuing soft digestion will naturally lead to higher blood sugar response.

Can miscellaneous grains be ground into powder to add nutrition?

Professional answer

Although the blood sugar reaction will increase after grinding miscellaneous grains into powder, the significance of eating miscellaneous grains is not entirely to lower blood sugar, but also to supplement nutrition.

The contents of vitamins, minerals and dietary fiber in miscellaneous grains are several times that of rice, and some indicators are even ten times higher. Therefore, even if the GI of miscellaneous grains is as high as 80 or above as that of white rice, it is still worth eating. Especially those who go on a diet to lose weight, the amount of staple food is usually less. The dry weight of a normal meal is about100g, but when you lose weight, you only eat about 50g. If you choose to eat 50 grams of miscellaneous grains powder, you will definitely get higher nutritional content than half a bowl of rice cooked with 50 grams of rice.

At the same time, due to the high dietary fiber content of miscellaneous grains powder, it has a large volume after gelatinization and a high satiety. That is to say, compared with eating half a bowl of white rice, eating a large bowl of miscellaneous grains paste (the volume after 50 grams of miscellaneous grains powder is about 400 ml) is similar to dry goods, but it is easier to be full and less likely to be hungry.

Therefore, for dieters who do not have diabetes and have good blood sugar control, but need to reduce their food intake, baked whole grains are still a good choice.

At the same time, the convenience of miscellaneous grains powder is also one of its attractions. For people who can't cook coarse cereals rice and porridge in electric cookers and pressure cookers, it is convenient to mix coarse cereals with hot water, and the nutrients in coarse cereals are also easy to obtain, especially for dinner and supper. For office workers who need extra meals, it is as convenient to cook a few spoonfuls of miscellaneous grains when they feel hungry at work as oatmeal. They can replenish energy for themselves at any time and stabilize blood sugar.

Is it possible for miscellaneous grains powder to cause hypoglycemia?

A lady once said that she had eaten miscellaneous grains flour for several months and made a bowl of flour as the staple food in the morning and evening instead of a bowl of white rice. She felt a little thinner, but her front legs were a little flustered at lunch. Did you have hypoglycemia? Does this have anything to do with eating only miscellaneous grains?

Professional answer

This situation may be related to miscellaneous grains powder.

Foods that raise blood sugar quickly will also lower blood sugar quickly. Moreover, eating miscellaneous grains usually has less dry goods and low total calories. Just like eating porridge, it is always easier to get hungry than eating dry rice. It is particularly important to note that if you only eat flour made of brown rice, black rice, millet, oats and other foods rich in protein, although you feel quite full at that time, your blood sugar will easily drop afterwards.

In fact, it is not difficult to solve this problem. It is important to note that the coarse cereal powder should be mixed with ingredients rich in protein and fat, and then mixed with other foods, instead of just drinking a bowl of paste in the morning. For example, before lunch, adding beans, nuts and oilseeds containing protein and fat, such as soybean powder, peanut powder and sesame powder, and then adding an egg or a glass of milk can help prevent hypoglycemia. Adding a cup of yogurt or milk in the morning can also prevent hypoglycemia before meals.

Can diabetics eat miscellaneous grains powder?

Professional answer

As mentioned above, because the blood sugar response of miscellaneous grains powder is higher than that of miscellaneous grains, diabetic patients are still more suitable to eat miscellaneous grains. However, if there is no condition to cook coarse cereals porridge, or if the digestive function is not very good, diabetics can also take some reasonable collocation methods to eat coarse cereals powder.

First of all, we should give priority to starch bean powder, such as adzuki bean powder, red kidney bean powder, green bean powder and so on. , accounting for half; Brown rice, millet, corn and other cereal flour shall not exceed half. Secondly, hot soybean milk or hot milk can be used instead of water to make miscellaneous grains paste, which can effectively help control blood sugar. Previous studies abroad have shown that high GI staple food combined with a large amount of milk can reduce postprandial blood glucose response. Our recent research also found that soybean milk can play a similar role.

In order to encourage diabetics to buy miscellaneous grains powder, some sellers will advise customers to mix more than 40% sesame powder, peanut powder and soybean powder, which can reduce the starch content and increase some polyunsaturated fatty acids, but the disadvantage is that the fat ratio is too high, which may not play a good role in weight control and long-term blood sugar management and is not desirable.

How to eat miscellaneous grains powder to be healthy?

Professional answer

To sum up, miscellaneous grains powder can play a role in health preservation, but the specific eating method is very important. You should pay attention to the following principles when eating miscellaneous grains powder.

People who have normal blood sugar and can't digest miscellaneous grains well, but want to get the nutrition from miscellaneous grains, or are inconvenient to cook miscellaneous grains, can choose miscellaneous grains powder to replace part of refined white rice and refined white flour as the staple food, or use miscellaneous grains paste instead of white rice porridge to supplement nutrition.

The coarse grain powder is easy to cook and has a high satiety. It is suitable for people with normal blood sugar as snacks or supper, which is more conducive to weight control than biscuits, snacks, instant noodles and other foods.

If diabetics want to choose miscellaneous grains, it is best to use miscellaneous grains rice or fully cooked miscellaneous grains porridge (which must contain more oats or miscellaneous beans), and do not use miscellaneous grains paste instead of staple food.

Compared with soybean milk and milk, the blood sugar response of miscellaneous grains paste is much higher, so diabetics can't use it instead of soybean milk and milk for breakfast.

If diabetics have to use miscellaneous grains powder as their staple food, it is suggested to use a lot of soybean milk and milk to reduce postprandial blood sugar reaction. A similar effect can be achieved by mixing a certain proportion of soybean powder with miscellaneous grains powder.

Finally, I want to tell you three things:

0 1, to control blood sugar, drink miscellaneous grains paste without sugar and honey!

02. Drinking miscellaneous grains paste is only a staple food, and it must be matched with other foods and vegetables rich in protein!

03, if you don't consult a doctor, don't add Chinese herbal medicine to miscellaneous grains paste casually!

For more details, please read the February issue of Health Care for the Elderly.

The above are the original works of "Health Care for the Elderly" magazine. If there is any reprint, it must be authorized by this magazine!

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Expert introduction

Fan Zhihong

He is a postdoctoral fellow in Beijing High-tech Innovation Center for Food Nutrition and Human Health, an associate professor in the Department of Nutrition and Food Safety, College of Food Science, China Agricultural University, and the author of Popular Science on Food Nutrition. Director of China Nutrition Society, China Food Science and Technology Association, China Health Promotion and Education Association and Beijing Popular Science Writers Association. China Association for Science and Technology hired the chief science communication expert of cooking nutrition, Beijing Health Bureau hired the health popularization expert of Beijing, China Cuisine Association hired the public dietary health guidance expert, China Gerontology Society's senior nutrition and food professional committee expert, China Health Promotion and Education Association hired the national health literacy tour expert, and Xinhuanet hired the China Food Rumors Alliance special expert.

The main teaching and research directions are the influence of cooking on the nutritional and healthy value of food, the design and development of nutritious food and nutritious recipes, and the influence of health factors on food selection. Editor-in-chief and participated in compiling 1 1 textbook, published 84 scientific papers, published more than 20 popular science books and wrote more than 1000 popular science articles.