Is the blood sugar of millet and millet porridge comparable to sugar water? The truth is pretty much what you think

Among the major whole grains and whole grains, millet is favored by most people. Compared with corn and sweet potatoes, the Chinese have liked to eat millet since ancient times, and it is still the number one food crop.

Compared with other coarse grains, people prefer to eat millet, which has good taste and high nutritional value. It is also called "golden combination" when paired with rice. It has the characteristics of good digestion and is suitable for people with poor gastrointestinal motility. It can be said to nourish the stomach. Ingredients.

But is it suitable for diabetic patients? In response to this problem, we can look at the glycemic index of millet.

In order to save the time of steaming rice, many people soak millet in water in advance. The glycemic index of millet for this method is 79. If the millet is boiled into porridge, the glycemic index is 93.6. The glycemic index of millet that has not been soaked in water is 64.4. Compared with soaked millet porridge, the glycemic index of unsoaked millet porridge is also lower, while the glycemic index of rice is 83.

From this point of view, millet is more suitable for diabetic patients, but because of different ways, millet is a food crop with the lowest dietary fiber content in various coarse grains, and its glycemic index is higher than other coarse grains, such as blood sugar production. The millet porridge with an index of 93.6 can really be called sugar water.

How can diabetics eat millet to be healthier?

Millet is more suitable for making rice: It can be seen from the above two sets of data that the starch in millet can be fully disintegrated due to the long cooking time and high water content. Therefore, the more viscous millet porridge, the higher the starch content may be. Although it is easy to digest, it is easier for diabetics to increase postprandial blood sugar.

Instead of this, it is better to make millet into rice, add rice, black rice, oatmeal, etc., the overall glycemic index will be reduced, and it is more suitable for diabetics to eat as a staple food, not eating much at each meal, about the size of a fist. The main meal can be.

Millet is not suitable for soaking: most people think that soaking millet can shorten the cooking time of millet. Especially for diabetic patients, soaking in a lot of water is more likely to increase postprandial blood sugar.

Therefore, if you want to eat it, it is best to cook it directly or add other ingredients on the basis of millet, such as black rice and three-color corn, which are all health-preserving practices.

Millet should not be cooked for too long: don't think that if you cook for a while, you can absorb all the nutrients in millet. Conversely, the longer the cooking time, the higher the glycemic index, and the more unfavorable for diabetics.