Reprinted from: Diabetes Trinity Care Clinic
Diabetes all know that carbohydrates contained in staple foods are the number one "culprit" in raising sugar, but staple foods must not be eaten. First, because most of the energy required by our body is Provided by carbohydrates, the second is because few people can resist the temptation of staple food.
When it comes to the staple food, I think of fragrant rice, steaming steamed buns, salty noodles, and stomach-warming porridge... sugar lovers have a hard time - " How do you eat these staple foods so as not to increase sugar? "I'm going to teach you today.
Rice
The glycemic index of refined white rice is 90, which is a high glycemic index food, but the glycemic index of "black rice", which is also a staple food, is only 55. Different types of rice have different glycemic index.
, When making rice, replaces part of the white rice with other rice or mixed beans, including brown rice, millet, black rice, oat, buckwheat, corn, red bean, mung bean, lentil, kidney bean, lotus seed, barley etc., can reduce the glycemic index of rice.
In addition to replacing part of the white rice, you can also add some "ingredients" to the rice, such as diced lean meat, diced carrots, diced mushrooms, etc., to create a "assorted rice", which is not only more nutritious, but also tastes happier. Huge improvements.
When eating rice, you should chew it slowly and eat it with vegetables, which can delay the rise of blood sugar.
Steamed buns
Sugar friends in the north prefer to eat steamed buns. The glycemic index of steamed bread is also relatively high, but making a little change when making steamed bread can also reduce the glycemic index.
First of all, choose whole-wheat steamed bread . Whole-wheat steamed bread is richer in dietary fiber, which can reduce the speed of digestion, thereby delaying the rise of blood sugar.
If you make steamed buns yourself, it is best to use medium and high-gluten flour. You can add buckwheat flour, potato flour and other multigrain potato flour when kneading the noodles, which can also have more dietary fiber.
When eating steamed bread, should not be paired with porridge . They are all carbohydrates, and blood sugar will rise quickly.
Noodles
Noodles are also one of the staple foods that many sugar lovers cannot resist.
Noodles should be made of medium-gluten flour and high-gluten flour . Such noodles contain relatively more protein, are not easily boiled, and have a stronger taste.
If you buy vermicelli in the supermarket, you also need to look at the "sodium" content on the label, and choose the vermicelli with containing "sodium" and low .
Don't cook noodles for a long time , let alone overcook them. Eat noodles with vegetables, eat vegetables first, and then eat noodles with vegetables.
It is easy to eat too much noodles by accident, so sugar lovers must control their food intake when eating noodles.
All kinds of cakes
Scallion cakes, biscuits, tortillas... It's really addicting.
The cakes bought outside generally contain a lot of oil, and it is easy to consume too much oil. If you want to eat cakes, it is recommended that sugar friends make their own at home.
When making noodles, choose medium-gluten flour or high-gluten flour, and use less oil. You can add an appropriate amount of vegetables, such as chopped carrots, chopped onions, etc., when mixing the noodles.
Porridge
A bowl of warm porridge not only warms the stomach, but also warms the heart. But porridge is not recommended for sugar lovers.
The more rotten the porridge is cooked, the higher the glycemic index. In addition, the rice itself has a high glycemic index. A bowl of boiled rice porridge is very easy to digest, and the sugar-raising speed should not be underestimated.
If you really want to drink porridge, you should add different ingredients to the porridge , such as all kinds of beans, lean meat, fish fillets, vegetables, etc., and also pay attention to not to drink too hot porridge , the temperature is too high It also increases the glycemic index of foods.
Stuffed staple foods
Stuffed staple foods like steamed buns, dumplings, wontons, pies, etc., are also frequent guests at the dinner table.
When eating these staple foods, we should pay attention to the choice of fillings, plain fillings are better than , which will increase our vegetable intake.
If you make buns, dumplings, etc. by yourself, when making stuffing, you should put less oil and salt in and .
Although there are fillings, it should be eaten with vegetables.
These are all staple foods.
In addition to the above-mentioned "classic staples" that we often eat, there are also some "dishes" we think, because they contain high starch content, and they also need to be counted as staple foods. If you eat them, you must Correspondingly reduce the amount of staple food .
It includes:
Roots, melons and fruits——potatoes, sweet potatoes, purple potatoes, yam, taro, lotus root, pumpkin Nuts with more starch such as kidney beans, dried peas, chickpeas, etc. - lotus seeds, chestnuts, gorgon etc. Therefore, the following combinations are unacceptable!
- Shredded potato + rice
- Steamed bread (or flower rolls or various cakes) + porridge
- Fried lotus root slices, fried yam + steamed sweet potato #Health Science Qualification#
