Eating millet for a long time can lower blood sugar? Does drinking millet porridge increase blood sugar or lower blood sugar?

Auntie Wang is a diabetic who used to like to drink porridge, especially millet porridge. After she got sick, in order to control her blood sugar, she had to stop herself from eating porridge or any fruit. She almost ate half a bowl of staple food such as rice every few days, and usually did not eat staple food most of the time.

Later, a friend pulled Auntie Wang into a discussion group for people with diabetes, and the people in it would always share their diet menus from time to time. Aunt Wang found that they not only drank millet porridge, but also ate fruit, and they did not give up the staple food. Aunt Wang wondered: Does millet porridge raise blood sugar or lower blood sugar? , Can diabetics drink it?

1. Eating millet for a long time may help lower blood sugar

In a study in Frontiers in Nutrition, researchers reviewed 80 published human studies, of which 21 studies using millet as an experiment showed that long-term consumption of millet has a positive effect on the control of fasting blood sugar levels.

At the same time, the researchers found that millet also has a positive effect on the prevention of type 2 diabetes, which can significantly reduce the glycated hemoglobin (HbA1c) value, thereby preventing diabetes.

In addition, studies have shown that millet has certain effects in reducing insulin index and insulin resistance, reducing fasting and postprandial blood glucose levels, and improving blood sugar control .

The reason why millet can play this effect, the researchers said, may be related to the resistant starch and high fiber in millet, which delays starch hydrolysis and delays the rise of blood sugar.

Therefore, the researchers believe that people with diabetes and prediabetes, or people without diabetes can eat more whole grains, such as eating millet regularly, or help lower blood sugar.

In addition, China's Healthy Lifestyle Guidelines for the Prevention of Cardiometabolic Diseases also recommends that everyone should consume grains and potato foods such as rice, millet, corn, oats, kidney beans, adzuki beans, and mung beans every day, with an intake of 250-400 g/day. (Among them, whole grains and miscellaneous beans 50~150g, potatoes 50~100g).

2. Millet porridge, whether it increases blood sugar or lowers blood sugar?

The GI value of millet porridge is 61.5, which is not low, so many people are afraid of raising blood sugar. In fact, many people have a lot of misunderstandings about the GI value of food. Here are a few points about the CI of food.

First of all, GI reflects the speed of food digestion to a certain extent. Foods with high GI values ​​are easily digested and absorbed, and vice versa.

Secondly, the GI value is not a fixed value. It can be affected by various factors such as cooking method, cooking time, and storage time. For example, the longer the banana is stored, the higher the maturity, and the higher the GI value.

Finally, the GI value of a food does not determine the postprandial blood sugar level, the total amount of carbohydrates in the food is the key to the decision, and the GI score does not take into account the amount of food eaten and the carbohydrate content.

Seeing this, many people may not understand very well. Let me give you an example. For example, the GI value of millet is 61.5 and the carbohydrate content is 75.1%. Generally speaking, the content of millet in millet porridge is about 6.25%. If you drink 1000ml of it Millet porridge, its sugar-raising capacity is much lower than eating 100g steamed bread or 200g rice.

Therefore, it is not that millet porridge cannot be eaten, but it is necessary to pay attention to how to eat it. How should sugar friends drink millet porridge?

Diabetic patients should be treated differently when they eat millet porridge.

The first is the combination of thickness and thickness. It is recommended to use coarse grains instead of refined white rice to enrich the variety of ingredients as much as possible. Meat, vegetables and other ingredients can be added, which not only enriches nutrition, but also helps blood sugar control. Secondly, it is not advisable to cook too soft or rotten, try to keep whole grains and beans, and increase the number of chewing, which will help reduce the postprandial blood sugar response.

In addition, it is not advisable to eat too much. The total amount of food intake is also the key to affecting blood sugar. For example, if you consume 300ml of millet porridge, the GI value is 10.38 (GL=71×75.1%×300×6.5%/100), which is not very high. , but if ingested 1000ml. GL soared to 20, which had a significant impact on blood sugar.

Therefore, sugar friends can also drink millet porridge, but pay attention to the method when drinking it.

3. 5 kinds of food are "sugar-raising kings", you should keep your mouth shut if you like to eat them

Instead of worrying about millet porridge, it is better to be careful of these veritable "sugar kings".

· Glutinous rice food

Compared with rice and noodles, this type of food not only has a high glycemic index (GI) of 92 (rice GI is 86, noodles is 61), but also produces a higher glycemic load (GL) of 44 (rice GI is 61). 37, noodles are 23), so, if you want to control blood sugar, you must pay attention to avoiding such "glycemic king" foods.

·Sweet and sour food

For example, sweet and sour pork ribs, sweet and sour fish, pineapple sweet and sour pork, etc., in order to make the food look more delicious, excessive sugar, soy sauce and other seasonings are often added, which is very unfavorable for sugar lovers to control blood sugar.

·watermelon

Watermelon is also a food with a high glycemic index, with a GI value of 72. If eaten in excess, it is not conducive to blood sugar control. If you must eat it, try to control it within 200g (without the skin).

·pumpkin

Pumpkin is also a food with a high glycemic index, with a GI value of 75. Therefore, it is best for sugar lovers to reduce the food of pumpkin. If you must eat it, choose tender pumpkin. At the same time, pay attention to the amount of food you eat. If you eat 100g of pumpkin, you should reduce the staple food by half.

·Mashed potatoes

Potato itself contains a lot of starch granules. The GI value of steamed mashed potatoes is 65. After making mashed potatoes through heating and grinding, it can not only promote intestinal absorption and digestion, but also convert starch into sugar. , to promote the speed of sugar into the blood, improve blood sugar level, GI value is 87, so sugar friends should eat less.

These foods have a high glycemic index, so if you want to control your blood sugar, it is best to eat less. If you must eat it, you should also pay attention to controlling your intake.

Fourth, diabetic patients, several dietary mistakes should not be committed

Diet has a great impact on blood sugar levels, so if you want to control your blood sugar, you should pay more attention to your diet and avoid these dietary mistakes.

1. Can you eat more sugar-free foods?

The answer is not to eat too much. Although this type of food does not contain substances with high glycemic index such as sucrose and glucose, it still contains more high-calorie ingredients such as starch and fat, as well as sugar alcohols and other substitutes. Eating too much is not conducive to blood sugar control, so If you want to eat, you should also pay attention to "total control" and reduce the amount of other staple foods.

2. Can diabetics eat meat?

The answer is to eat in moderation. Because meat is rich in protein, vitamins, and trace elements, which cannot be achieved by vegetarianism, sugar lovers should also consume meat in moderation to ensure a balanced nutrition.

But there are also skills in eating meat. The recommended order of eating meat is: no legs > two legs > four legs. At the same time, avoid eating fatty meat, animal offal, meat skin, etc.

3. Can diabetics eat egg yolks?

The answer is: you can eat, but pay attention to control the amount. Because an egg contains 186mg of cholesterol, which is basically in the yolk, it is recommended that people with diabetes must control the amount when eating eggs, less than 4 a week, or 1 egg every 2 days, without discarding the yolk. Of course, there are individual differences, and the one that suits you is the best.

Summary: In order to better control blood sugar for diabetic patients, in addition to standardizing medication, diet is also a key link. Therefore, they should eat more snacks and adjust their diet reasonably to help effectively control sugar.

References:

[1] "In addition to improving sleep, regulating the spleen and stomach, millet can also lower blood sugar! ". China Medical Tribune. 2021-08-29

[2] "If you want to eat without gaining weight and keep your blood sugar stable, collect this watch! ". China Medical Tribune. 2019-07-14

[3] "7 major dietary mistakes of diabetic patients, how many tricks have you hit? 》. Medical Endocrinology Channel. 2020-12-30

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