Is the blood sugar of millet and millet porridge comparable to sugar water? Sugar friends often eat, will cause blood sugar spike?
With the improvement of living standards, people's awareness of health preservation is gradually increasing. Coarse grains and miscellaneous grains are loved by many people. Among whole grain foods, millet stands out, and in the folk, millet also has the reputation of "soft gold" and has a good taste. , high nutrition, but also conducive to digestion, to a certain extent, it is also conducive to nourishing the stomach. But some people say that people with high blood sugar are not suitable for eating millet. If sugar friends often eat millet and drink millet porridge, it is equivalent to drinking sugar water, and blood sugar is easy to rise. Is this really true? How should sugar lovers eat? Let's find out together.
Millet has a soft texture and is easily absorbed and digested, which is an advantage but also a disadvantage, because among various whole grain foods, millet has a relatively low dietary fiber content and a relatively high glycemic index.
In the glycemic index table of the "Chinese Food Composition Table", the glycemic index of millet is 71, while that of rice is 83. Compared with millet, rice is more likely to cause blood sugar to rise. However, depending on how finely milled millet is and how it is cooked, the glycemic index will vary.
If you boil millet into porridge, the glycemic index can reach more than 90. For sugar lovers, drinking millet porridge may really be equivalent to drinking sugar water! Blood sugar easily rises.
In contrast, sugar friends are more suitable for eating millet. Millet itself is a kind of coarse grain. The dietary fiber in it can promote intestinal peristalsis and slow down the rise of blood sugar. Moreover, millet also contains a variety of other nutrients, and the calories are not high. High, much better than sugar water, and better than rice, eating properly may also help control blood sugar.
Therefore, it is recommended that you make rice into rice, do not soak it, and do not cook it for too long, so that the glycemic index will not rise, but such millet has a hard taste and may not be very popular with everyone.
When making small rice, you can also add a little rice, or coarse grains such as black rice, oatmeal, buckwheat, etc., the overall glycemic index will be lower, and it is more suitable to be eaten as a staple food.
However, this does not mean that sugar-lovers cannot drink millet porridge at all. The cooking time should not be too long. It is recommended that when cooking millet porridge, do not cook it too badly, and leave more dietary fiber. Rich, dietary fiber will be higher, more conducive to lowering blood sugar.
If your blood sugar control ability is relatively poor, blood sugar level is very unstable, it is better not to drink pure millet porridge.
According to the recommendations in the Dietary Guidelines for Chinese Residents, the food intake should be diverse, and cereals should be the main ones. The daily intake of cereals and potatoes is 250-400 grams, including 50-150 grams of whole grains and mixed beans, and potatoes. 50-100 grams.
If you want to control your blood sugar within a reasonable range better and faster, you should pay attention to other aspects besides adjusting your daily diet. Appropriate exercise is essential. Do not exercise excessively. Jogging, Tai Chi, and walking are more appropriate, but Persistence is expensive.
In addition, it is necessary to ensure adequate sleep. Insufficient sleep or too much sleep will affect the body’s normal metabolism of blood sugar, and it may be difficult for the blood sugar level to return to normal as soon as possible. Learning to self-regulate emotions and maintain a good attitude is conducive to the body’s qi and blood. normal operation, improve metabolism, help lower blood sugar.
To sum up, the glycemic index of millet is not as high as that of rice, but if it is millet porridge, the glycemic index is very high, which is not conducive to lowering blood sugar. Sugar friends can eat millet, as long as they don’t soak it, don’t overcook it. , Eating a little more often is good for lowering blood sugar, but this should be judged according to your actual blood sugar level and degree of fluctuation.