Congee can be cooked with a wide range of ingredients, such as rice, millet, stick residue, oatmeal, etc. However, some friends feel that cooking porridge with rice is a bit unsafe, because blood sugar rises quickly.
Why does rice porridge raise blood sugar fast?
We know that rice contains starch. After several steps, the starch in rice will turn into glucose, which is then absorbed and utilized by the body.
However, after the rice is boiled into porridge, the ingredients in it are neither glucose nor starch, but a kind of intermediate starch called span1 Dextrin. Dextrin raises blood sugar very quickly, much faster than starch.
It is important to note that not only rice, but other rice including corn, millet, and oats, as long as it is cooked into porridge, the dextrin in it is very easy to digest and absorb, and the digestion and absorption is fast. High blood sugar is also faster, faster than eating dry foods such as steamed buns or tortillas.
If you drink porridge with a meal, your blood sugar will rise quickly and fall relatively quickly, and your blood sugar will fluctuate relatively greatly, and you may even experience hypoglycemia in the middle of the night.If the hypoglycemia reaction continues for a long time, it may cause brain damage.
So what should I do?
- Do not drink pure white rice porridge, put less rice, and do not add glutinous rice with high glycemic index. You can add whole grains, mixed beans, potatoes, fish, shrimp, lean meat, Vegetables, nuts and many other ingredients, for example, you can add some oatmeal rice, buckwheat, chickpeas, etc.;
- and so on. If your body can tolerate it, don't cook the porridge too much. Try to find the porridge cooking technique to make sure that the ingredients are cooked and there is no bloating or discomfort after eating.
- should be "dry" and "dilute", and the "dry" should be eaten in front. For example, you can eat a little bit of multi-grain wowotou, tortilla, etc.
- Eat porridge while serving. The dishes can be diversified. At the same time, pay attention to the combination of meat and vegetables. Through the overall scientific collocation, reduce the adverse effect of the whole meal on blood sugar.
- diabetes patients should not drink a lot of porridge,Avoid excessive blood sugar fluctuations. When blood sugar control is stable, drink a small bowl of porridge. At the same time, control the overall intake of staple foods and pay attention to monitoring blood sugar levels in order to adjust the diet.
In addition, there is a saying that porridge is easy to digest and can nourish the stomach.
Indeed, for many elderly people, energy is the fundamental basis for fighting disease and enhancing immunity. After a person gets older, the gastrointestinal function is weakened, the mouth is not good, and many ingredients are difficult to chew. At this time, drinking porridge can provide energy for the elderly more conveniently.
However, since the porridge does not have to be chewed, it is often diluted with stomach acid. Therefore, if the digestion and absorption capacity of the whole body is not reduced, but only the stomach is upset, you should not drink too much porridge or rely on drinking porridge to nourish your stomach. You can choose foods that are easy to digest and absorb as much as possible and be careful. Chew slowly, which is more conducive to your health.
Peking Union Medical College Hospital Clinical Nutrition Department
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Professor together,Learn nutrition and health knowledge, and eat healthy and beautiful! Pay attention to [Eat well three meals a day] Headline number~
Yu Kang
Professor and Director of the Clinical Nutrition Department of Peking Union Medical College Hospital
Member of the Nutrition Standards Committee of the National Health Commission
Chinese Nutrition Society Director
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