Nowadays, people pay more and more attention to health preservation, and nutritionists have been vigorously promoting the benefits of whole wheat food. You can find whole wheat bread in any bakery.
But the question is, is whole wheat bread really as healthy as advertised?
For polycystic girls who need to follow the low GI principle, I want to clear the blind spots for everyone.
PS: Low GI specifically refers to the carbohydrate digestion and absorption rate of a certain high starch food. The higher the GI, the easier it is to stimulate the pancreatic β-cells to release insulin, which in turn stimulates the ovaries and adrenal glands to secrete androgens.
1. Whole wheat is not the key factor in determining GI
We all know that whole wheat food is more comprehensive than white rice and white noodles, and its fiber content is higher. Many people will take it for granted. Whole-grain foods have a lower GI.
However, when I carefully checked the GI tables of 2487 kinds of foods, I discovered that the original whole wheat bread, , even if it is genuine whole wheat bread, is not necessarily low GI.
Below I have excerpted some data, after reading it, I will suddenly realize.
You are not mistaken, the average measured value of 10 studies shows that the GI of whole wheat wheat bread is as high as 74, which is compared with ordinary wheat bread, just Fifty steps laugh a hundred steps.
On the contrary, some common wheat breads can be used with special technology to achieve low GI, such as using sourdough to ferment or shorten the fermentation time, or even add hydrolyzed guar gum.
2. The truth that affects the GI of bread
If you really want to eat bread, you must remember the following 5 principles.
1. Breads with 麦仁 or high-fiber barley flour as main ingredients have lower GI.
2. Breads containing at least 50% buckwheat flour or rye flour have lower GI.
3. The GI of bread baked at low temperature is lower than that of bread baked at room temperature.
4. Adding hydrolyzed guar gum to the flour can reduce the GI of the bread.
5. 酸泥 is a traditional leavening agent, which contains yeast and lactic acid bacteria. This natural fermentation method helps decompose phytic acid into inositol , the GI of this bread Lower.
I don’t know if you haven’t eaten the authentic European buns, the hard and sour taste, not everyone in the country can eat it, but this is only It is really low GI.
3. What is guar gum?
In the past three months I have been preparing this magic fiber, but it was temporarily shelved due to regulations and capital issues. I sincerely recommend it to you This fiber.
listen well, there is a lot of clinical evidence for partially hydrolyzed guar gum, which shows that it can regulate constipation and diarrhea in both directions by , and has also obtained 低发漫certification , No Will cause flatulence .
I asked a few people to do a test, and some people reported that this can make every day's stool become bananas, and it is easy and effortless, and it comes out smoothly.
At the same time, boiling partially hydrolyzed guar gum with flour or rice can slow down the glycemic index of starch and regulate blood lipids and cholesterol.
I know you want to buy it, but this product is not available in China. I brought it back from Japan with a trust relationship, so I will introduce it later.
4. How to choose low GI bread
This is still an unsolvable topic for the time being, because we never know what the bakery offersWhat raw materials are actually used in the product, and how is it manufactured?
Here I can only provide you with some ideas and principles, that is, rye, buckwheat and barley bread usually have a lower GI than wheat bread, and harder European bread and low-temperature baking are also better.
Don't tell me, because of the bread GI, in fact, the country is also broken.
Only in June of this year, the National Health Commission issued an industry standard on the "Methods for Measuring Food Glycemic Index". The introduction of the standard
means that food companies can score points for the GI of their products, which will certainly encourage those excellent companies to take the lead.
That is to say, in the future, you have the opportunity to see the glycemic index GI of the product on the outer packaging of food.
Think about it, I’m still a little excited, so that everyone doesn’t have to ask me if I can eat this and can I eat that......
