Rice, steamed buns or noodles, which one is more likely to raise blood sugar? For people with high blood sugar levels in and , which one should they choose? How to eat? Is it okay not to eat?
I believe that many people with diabetes want to know the answers to these questions and are wavering between these types of foods. Because different people have different opinions, they don’t know which one is better to eat? Today I will talk to you in this article. I believe that after reading this article, people with diabetes will know how to eat it!
Why do many people with diabetes choose not to eat rice and pasta?
Some people may feel that eating these things will make them gain weight , and being fat is not conducive to controlling blood sugar, so they choose not to eat them, thinking that this will help prevent obesity and is also good for lowering blood sugar.
But this is not the case. This is actually related to eating other high-calorie and high-fat foods. Eating staple food normally and reasonably does not have a great impact. The metabolism in a healthy person is normal. If people with diabetes choose not to eat it, it is actually not good for lowering blood sugar. In the long run, it can also easily affect liver health.
Some people have heard that they can easily raise blood sugar. It’s not that they don’t eat them, but that they are afraid of the blood sugar rising and dare not eat them.
So, what is the glycemic index of rice, steamed buns, and noodles?
Rice: 83.2
Steamed buns: 88.1
Noodles: 81.6
From this point of view, their GI is indeed higher , among which steamed buns are more likely to cause blood sugar to rise.
But getting diabetes is not caused by eating them, but because of metabolic problems, and long-term poor diet will further affect it.
As mentioned above, it is not good if you don’t eat them, but they are all high GI foods that can easily raise blood sugar. Isn’t this a contradiction? How should we eat more reasonably?
People with diabetes may also pay attention to their GL index, which refers to their glycemic load.
Because even if you eat when the GI is relatively low, if you eat too much at one time, it will actually have a greater impact, and this index can reflect it. Generally speaking, an index of 20 and above is relatively high, an index between 11 and 19 is medium, and an index below 10 is relatively low.
From this point of view, the three foods are:
Rice - 21.5, steamed buns - 41.4, noodles - 50.5.
Therefore, the glycemic index is only one of the reference points, is not the only and all. For people with diabetes, in terms of food, there is absolutely nothing that cannot be touched at all. It is just that there is a difference between eating more and eating less, and the impact on physical health is also different.
So, how should diabetics eat staple foods? These three kinds of
are actually edible, as long as they are eaten reasonably. As for which one to eat, it depends on personal taste. Whichever one you like to eat can be used as a staple food. But there are certain ways to make and eat it, so don’t eat it wrong.
Generally speaking, people with diabetes should have a reasonable diet structure, control the total amount of food, and food should be diversified.
In terms of staple food, it is not recommended for people with diabetes to eat too much in one meal, nor is it recommended to eat all three at the same time. Eating all three in one meal may have a greater impact on blood sugar. Choose one of them. In terms of cooking methods, it is recommended to use less processing methods. The cooking time should not be too long.. For example, poorly cooked rice has a greater impact on blood sugar than dry rice because it is easier to eat. , better digestion.
As for those who eat rice every day or those who eat noodles every day, it is difficult to make a generalization about which one is better. If you only eat one kind in large quantities for a long time, and there is too much oil, salt, and sugar in it, it may not be good.
Research in "The Lancet Public Health" found:
Eating too much or too little may affect life span.
For people with diabetes, not eating may increase the chance of hypoglycemia , and if it is too low, it is not good for health.
It is recommended that sugar lovers eat it with this whole grain. It will be better to eat some colored whole grains, such as oats, buckwheat, corn, etc.
However, regarding whole grains, I would like to remind some sugar lovers not to fall into misunderstandings. Although they are beneficial to sugar control, eating them does not play the role of healing . Don’t understand it wrong, and you cannot eat a lot of it every time. . If you eat too much, it will affect digestion and be detrimental to gastrointestinal health.
There are also some whole grains that, if cooked in an unreasonable way, may easily cause blood sugar to rise, such as roasted sweet potatoes.
In addition to paying attention to these, the speed of eating will also have an impact on blood sugar. The impact of eating quickly and eating slowly is different. It is recommended that people with diabetes choose the latter method. Eating slowly will make you feel full more easily. Not only will it have a smaller impact on blood sugar, but it will also help absorption and digestion, which is also good for gastrointestinal health.
On the contrary, if you eat too fast, your blood sugar may not be under control in the long run, and it may cause other health problems, such as gastrointestinal problems.
Each person with diabetes has a different blood sugar situation and age. The appropriate level of blood sugar reduction varies from person to person. But there are similarities in diet. They all need to eat reasonably and eat less food that has a great impact on blood sugar. In addition, there are similarities in treatment. Many people with diabetes need to take hypoglycemic drugs. Choose the ones that suit you and take them correctly. Do not stop or increase or decrease the dosage without authorization.
In summary, the glycemic index of rice, steamed buns, and noodles is relatively high, but people with diabetes are not completely ineligible to eat them. They just need to eat them in reasonable amounts and in reasonable ways. The above section gives some tips on how to eat them. Suggestions, may as well refer to it. Not only these, but other foods as well, eat them in moderation.
Reference:
1. [Warm reminder from the Health Examination Department] Which one is more likely to raise blood sugar, rice, steamed buns or noodles? Linfen People's Hospital .2022.08.10.
2. Which of rice, steamed buns or noodles raises blood sugar the fastest? Choose the right staple food and your blood sugar will be more stable. Beiqing.com.2021.03.16
