For the majority of dry rice parties
Meat can be without
The fragrant white rice must be filling
But when you reach a certain age
Every time you have a physical examination, you have to worry about blood pressure, blood sugar, and blood lipids
You'll be watching short videos at the same time
While anxious, I heard that rice is a high GI food
I heard that sugar-controlled rice is more popular now
Is sugar-controlled rice an IQ tax......
Don't worry, we'll take a look today
How to eat healthy in the most affordable way
01
Let's take a look at what sugar control rice is
In other words, our ancestors longed for white rice for thousands of years, and now it has a new label called: high GI food. GI is a measure of the postprandial blood sugar response caused by food, and the higher the GI value, the less conducive to blood sugar control (the GI value of the rice we usually eat is between 71-90, which is indeed quite high).
Why is rice high in glycemic value? It has to do with its starch.
Starch can be roughly divided into three main categories:
(1) Fast digestion starch: It can be digested and absorbed within 20 minutes in the small intestine, such as roasted potatoes and ripe bananas.
(2) Slow-digesting starch: It can be digested and absorbed in the small intestine for 20-120 minutes, such as natural corn starch.
(3) Resistant starch: It cannot be digested and absorbed in the small intestine and will not be converted into sugar. However, it can reach the colon after 2 hours and be fermented by the microbial flora in the colon, resulting in the production of short-chain fatty acids, which reduces the intestinal pH value, reduces the number of pathogens in the intestine, and increases the number of intestinal probiotics. It is not difficult to see that resistant starch has excellent performance such as sugar control.
Based on this principle, sugar-controlled rice appeared.
The resistant starch content of the ordinary rice we eat is about 1%, while the resistant starch content of sugar-controlled rice is mostly more than 3%, and some even achieve more than 10%.
However, this rice has a hard taste and is almost 5 times more expensive than regular rice, or even higher.
So, how can ordinary families not only satisfy the appetite of the dry rice party, but also effectively control the blood sugar of their family members, and even control fat and lose weight?
02
Steamed rice 1 change to help you control sugar
This change is
Find a good rice match for refined white rice
Rice + mixed bean rice pairing
Studies have found that black beans, chickpeas, flower kidney beans, and black kidney beans can significantly reduce postprandial blood sugar response when eaten with rice. Replacing half of the rice with lentils can reduce blood sugar response by 20% after a meal.
This is because the content of resistant starch in mixed beans is significantly higher than that of refined white rice, and it is also rich in dietary fiber, vegetable protein and other components. Using them to replace some rice for cooking can better control blood sugar and help prevent diabetes and cardiovascular and cerebrovascular diseases.
Rice + oatmeal pairing
Whether it is whole grain oats or peeled oats, when mixed with rice 1:1, the postprandial glycemic index is significantly lower than that of pure white rice.
This is mainly due to the β-glucan in oats, which is a type of water-soluble dietary fiber, which in the stomach can delay the rate of food emptying, inhibit the diffusion and absorption of glucose in the small intestine, thereby slowing down the rate of blood sugar rise after meals.
Rice + corn rice pairing
Corn has a medium glycemic value, and mixing it with rice with a high glycemic value can reduce the overall GI value and delay the rise in blood sugar after meals. At the same time, corn is also rich in dietary fiber, vitamin B group, zeaxanthin, potassium and calcium content is also good.
Rice + brown rice pairing
Compared with eating white rice, eating brown rice can reduce the average daily blood sugar area by 19.8%, and eating brown rice mixed with beans can reduce it by 22.9%, and insulin sensitivity is improved.
This is because, compared to polished rice, brown rice is encapsulated by seed coat, which can not only hinder the entry of water, but also prevent the expansion of starch grains, thereby reducing the degree of gelatinization, and the rich dietary fiber of brown rice can enhance satiety, delay gastric emptying, and reduce postprandial blood sugar response.
However, don't soak brown rice overnight in advance, as doing so will make the brown rice's post-meal glycemic value close to that of refined white rice. Remember, soak for 1-2 hours before cooking!
03
Eating like this will have a better effect on sugar control
Rice + protein foods
Adding protein to carbohydrate-based meals can help lower the glycemic response. In other words, compared to eating only rice, it can help delay postprandial blood sugar with protein-rich foods such as chicken breast, tofu, milk, prawns, and eggs.
Rice + non-starchy vegetables
Vegetables are rich in dietary fiber, which not only enhances satiety and delays gastric emptying, but also needs to be chewed carefully when eating, which increases the eating time. The polyphenols in vegetables can also inhibit the action of carbohydrate digestive enzymes and slow down the rise of blood sugar after meals.
Finally, let me summarize it for you
Compared to ordinary rice
Sugar-controlled rice has a higher content of resistant starch
Sugar control is better, but expensive
Ordinary rice that every household eats
As long as the rice is steamed properly
It can achieve a better sugar control effect
Let's arrange it for the family!
END
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