Often eat millet porridge, in the end will increase blood sugar, or can reduce blood sugar? Tell you the truth

Drinking millet porridge is like drinking sugar water directly!"

Lao Wang paid special attention to health preservation after his retirement. He would go to the physical examination every year and pay special attention to diet and life.

In a physical examination last year, Wang was diagnosed with diabetes, so he became more strict about sugar control. He had heard people say that eating millet porridge could help lower blood sugar.

So BOUGHT MILLET every day to drink, there is a supermarket to buy millet when meet a friend, the friend saw him take so much millet asked a mouth.

Knowing that Lao Wang wanted to help lower blood sugar by drinking millet porridge, he quickly stopped Lao Wang and said: "Drinking millet porridge is comparable to drinking sugar water directly!"

Lao Wang began not to believe it, went home to measure blood sugar, really did not fall but rose, so the millet porridge into the "black list", decided not to drink.

Millet porridge is loved by many people, many people are sick or stomach upset, will choose millet porridge to drink. Many sugar friends also think that millet porridge is good for sugar control, but some people think that millet porridge will only raise blood sugar, who is right?

First, millet porridge is rich in nutritional value and has the good name of "substitute ginseng soup"

Millet is a kind of grain varieties originated in China. Since the earliest discovery of millet, it has a history of 5000~7000 years. In the pre-Qin period, millet has the title of the head of the five grains.

"Compendium of Materia Medica" also recorded millet "sweet corn smell salty, slightly cold non-toxic, attending to raise virtuous qi, remove the heat in the spleen and stomach. Qi, Chen bitter cold, cure stomach heat quench thirst, relieve urine ", meaning that millet has the role of strengthening the spleen and stomach.

As the top of the five grains, millet is no less nutritious. Take 100g millet for example, its protein content is 9.0g, fat is 3.1g, and most of it is unsaturated fatty acids, B vitamins are 0.33mg, and it is also rich in calcium, copper, iron, zinc and other minerals.

Drinking millet regularly can bring a lot of benefits to the body, including helping to promote sleep, because the content of tryptophan in millet is rich, after entering the body can produce more 5-hydroxytryptamine, this substance can make people feel happy, and promote sleep to a certain extent;

Some people who are easy to digest, can also drink millet to play a certain role in relief, because millet is rich in starch, vitamins and other substances, can help promote digestion, enhance appetite; Millet is rich in protein, can help the human body supplement protein, whether pregnant women, patients or children can eat.

Two, often drink millet porridge, in the end is the blood sugar or blood sugar?

According to a study published in the respected journal The Lancet, people who regularly eat whole grains and whole grains have a 15-30% lower risk of developing type 2 diabetes. Millet is also a kind of coarse grain, but many people say that drinking millet porridge will raise blood sugar, why is this?

According to the Chinese Food Composition List, millet has a glycemic index (GI) of 71, which is significantly lower than rice's 83, but this figure only refers to uncooked millet. The GI value of millet cooked under different cooking methods will also be significantly different.

A study conducted by Shen Qun, a professor at China Agricultural University, found that the GI value of millet boiled for 20 minutes and boiled into porridge was 64.4 and 93.6 respectively. In terms of GI value alone, the glycemic index of eating millet porridge is similar to that of sugar water, especially some soft and rotten ones.

Fan Zhihong, an associate professor at the Food College of China Agricultural University, reminded that millet porridge is not completely off the table for diabetics.

Only when eating porridge, we should pay attention to the right cooking method, it is best to cook it into rice, do not cook too soft rotten, do not drink too much at once, eat in moderation. In particular, some diabetic patients who cook millet porridge and like to soak millet in advance must get rid of this habit, otherwise it is easy to lead to a significant rise in blood sugar after meals.

Three, diabetes patients eat millet 3 skills, early know early benefit

In addition to the above precautions, diabetics can better control their blood sugar if they can master three techniques when eating millet.

Step 1 Eat with protein-rich foods

The lysine content of millet is relatively limited. It is recommended to eat millet with fish, eggs, milk, soy products and other protein-rich foods, which can play a complementary role with millet.

2. Make multigrain porridge with millet

When cooking millet, add some whole grains, such as oats, black rice, brown rice, etc., which can reduce the millet content in porridge, and the glycemic index can also be lowered.

3. Substitute millet for rice in steamed rice

You can combine millet and rice as a staple food, which can help the body to supplement more nutrients, but also reduce the glycemic index to a certain extent.

Four, diabetes patients eat coarse grains common 4 misunderstandings, coarse grains to eat blood sugar

Many diabetic patients will blindly consume large amounts of whole grains after diagnosis, in order to control blood sugar. In fact, diabetics are likely to make four mistakes when it comes to whole grains.

Mistake 1: Ignore the ingredients of whole grain products

Many people often directly buy finished products containing whole grains. In order to ensure the taste of these products, starch, fine rice noodles and a lot of sugar are likely to be added, which will easily lead to the rise of blood sugar after eating. If you want to eat whole grains, you'd better do it yourself.

Mistake two: the variety is too single

There are many kinds of coarse grains, sweet potatoes, potatoes, purple potatoes, beans and brown rice are all, daily when eating coarse grains can be replaced with many varieties, so that you will not be tired of eating can also let the body to add a variety of nutrition.

Mistake three: Improper cooking

Under normal circumstances, the taste of whole grains will be rough, so you can soak them before cooking, so that they can fully absorb the water and taste better when eating.

Misunderstanding four: do not eat according to the amount

As a staple food, whole grains also need to be controlled in daily intake. Blindly consuming large amounts of whole grains will also lead to the rise of blood sugar. It is recommended that daily roughage account for 1/3~1/2 of the total staple food is appropriate, can not only eat roughage or completely do not eat roughage.

It is very important for diabetic patients to control their diet, but at the same time, we should pay attention not to step into the mistake, to avoid the instability of disease control due to improper dietary patterns.

Millet porridge is high in nutrition, but it is recommended that diabetic patients eat as little as possible. If they want to eat, they should pay attention to not cooking too soft and rotten, do not eat too much at once, and learn to healthy collocation, so as to enjoy delicious food and stabilize blood sugar at the same time.