Click on the blue word above [Follow] me to share the latest health information with you every day.Steamed buns, rice and noodles are essential staple foods for most people throughout the day, with southerners eating more rice and eating steamed buns and noodles in the morning and evening, while northerners may eat relatively less rice and more noodles.

For ordinary people, what to eat all depends on their own hobbies and appetite, want to eat; but for diabetic patients, but can not do as they wish, always worried about this can not eat that can not eat, afraid of blood sugar whoosh all of a sudden rose.

And what exactly is the glycemic index?

Glucose doesn't have to be digested at all, we use it as 100, and the glycemic index is the rate at which glucose is absorbed. Using this as a frame of reference, the speed of rice is 80, steamed bread is 80, and noodles, because they are chewy, are absorbed slower, at about 40.

On average, the glycemic index of fine white steamed buns and rice, in the case of eating the same amount, their rate of glycemic is the same; eat the same speed, the glycemic index of noodles is much lower than rice flour, steamed buns, but, in our daily lives, everyone eats noodles when they are holla and eat, so, in fact, its glycemic index is about the same as rice.

The key to controlling postprandial blood sugar is to eat a proper diet

As already mentioned above, in the case of simply eating steamed buns, rice and noodles, the glycemic index of all three is actually about the same. Unless, you eat noodles especially slowly, then the glycemic index of noodles will be much lower. In fact, if you want to control postprandial blood sugar, the most important thing is not to resolutely not eat anything or eat more, but to reasonably match and pay attention to the quantity.

1. Vegetables + rice

When diabetics eat rice, it is recommended that it is best to eat 1/4 bowl of rice with 3/4 bowl of vegetables, together, not only can be satiated, but also the glycemic index of rice down at once.

2. Vegetables + Buns

Don't just eat the buns or just dip them in some sauce, it's best to have half a bun with a bowl of vegetables. Steamed buns are not recommended to be eaten more often because they have much more calories than rice. From a calorie perspective, eating 1 steamed bun = eating 2 bowls of rice. In fact, with the same weight of raw rice and raw flour, they have the same amount of calories, but after cooking them into rice and steamed buns, the calories of 2 taels of rice are only equivalent to 1 taels of steamed buns.

This is because rice and steamed bread water absorption is different, the water content of rice can reach more than 70%, but the water content of the steamed bread is only 44%, 1 inconspicuous small steamed bread, in fact, there are nearly 50 grams of flour.

Therefore, 1 large steamed bun of 100 grams is about 236 kcal, and 1 small bowl of 100 grams of rice is about 116 kcal.

So the vegetables can be eaten openly?

This has to be looked at. Because not all vegetables are low in sugar, vegetables are categorized as leafy, squash, or other, and have to be treated differently.

Leafy Vegetables: Especially green leafy vegetables can be eaten with an open mind.

Squash vegetables: like zucchini, yellow squash, and pumpkin have double or more sugar content than leafy vegetables. This requires a little bit of control and not too much to eat.

Other: In addition to leafy and squash vegetables, like carrots, they are high in sugar.

Can I eat fruits like watermelon and cinnamon with diabetes?

We generally determine which fruit is high in sugar content based on taste. Therefore, we take it for granted that watermelon is so sweet that it must be as inedible as cinnamon. But in fact, watermelon is low in sugar, and its sugar content is only about 5%. Similarly, bananas are not sweeter than watermelon and cinnamon, but in fact, their sugar content is particularly high, and cinnamon, lychee, are high sugar content of the same fruit.

So how should diabetics eat fruit?

Of course not not eat, but pay attention to control the speed and quantity. Low-sugar fruits will rise in sugar just as fast if you eat them too fast and too much at one time; high-sugar fruits, such as raisins, cinnamon, pineapple, etc., are best left untouched for people with poor blood sugar control.

As for the question of which one of rice, steamed buns, or noodles raises blood sugar faster, I can only say that you can't generalize and have to make a comprehensive evaluation. Why do you say so? Everyone and listen to me carefully analyze this matter for you.

It may be clearer to explain this through the academic term "glycemic index of food".

Food glycemic index, also known as the glycemic index, was first proposed in 1981 by Canadian scientists Jenkins et al. It refers to the ratio of the area under the blood glucose time curve produced by the rise in blood glucose caused by carbohydrates in a certain food in a standard dosage (generally 50 grams) to the area under the blood glucose time curve produced by a standard substance (generally glucose) multiplied by 100, which reflects the speed and ability to raise blood glucose of a certain food compared with glucose. It reflects the rate and ability of a food to raise blood glucose compared to glucose. It is an indicator reflecting the degree of elevation of blood glucose caused by food in the human body, which is the response condition of the body's blood glucose production after eating, and also represents the physiological parameters of carbohydrates. Generally speaking, foods with glycemic index > 70 can be called high glycemic index foods; foods with glycemic index < 55 < 70 can be called medium glycemic index foods; and foods with glycemic index < 55 can be called low glycemic index foods.

Diabetic patients in the choice of staple food as much as possible focus on coarse grains, such as brown rice, buckwheat, corn, oats, etc., will be coarse grains and refined rice, refined noodles together to make staple food, so that the rate of sugar increase decreased. At the same time, it should be pointed out that the size of the food particles also have an impact on blood sugar, chewing ability of good diabetic patients preferred particles of food, such as can eat corn kernels, do not eat corn dregs; can eat corn dregs, do not eat cornmeal, with the particles gradually smaller, the rate of glucose also gradually increased. In addition, the different ways of food processing also have an impact on the speed of sugar, such as cooking rice into rice, glycemic index is 83.2, and then rice grains cooked into rice porridge, glycemic index becomes 89.4, the speed of sugar. But if your family's rice includes a certain percentage of brown rice, this way the glycemic index will drop to about 70. Steamed bread is the same ah, if it is whole wheat steamed bread glycemic index is about 70, once turned into white bread became 85 or so. The same goes for noodles.

Lastly, I hope my answers have been helpful.

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This is a very good question! First of all, it is safe to say that for diabetics, fast-glycemic foods are detrimental to blood sugar control; that is to say, it is important to make sure that the nutrition is balanced whileTry to choose foods that are slow-glycemic.

But at the same time, even the same food, cooked differently, ends up rising in sugar faster or slower, so theWe need to pay attention to both how fast different foods are glycemic; and how fast different cooking methods cause foods to become glycemic.

Today I'll be with you guys, borrowing steamed buns, rice, noodles, these 3 common staple foods, to evaluate their glycemic effect of fast and slow, just for reference.

What determines how fast or slow a food is glycemic!

First of all, what determines how fast or slow a food is glycemic?

The answer is yes.glucose C6H12O6So, how do you quantify how fast or slow different food glucose rises?

The answer.glycemic indexThe full name isglycemic index。

This is how it is measured. Suppose you eat 1 tael (50 grams) of carbohydrate-containing food, such as steamed bread, rice, noodles, etc.; 1 hour after eating, we measure your blood glucose level;

Then, again, let's have you eat 1 tael (50 grams) of glucose, and after that, for 1 hour, let's likewise measure your blood glucose level.

Finally, we compare the blood glucose value of the food we eat with the blood glucose value of the glucose we eat, and multiply it by 100 to get the glycemic index, or glycemic index, of the food we eat, and based on this glycemic index, we categorize the rapidity of the glycemic effect of the food into 3 categories.

Category 1:A glycemic index >70 is called a high glycemic index, meaning that they are converted to glucose quickly and blood glucose rises rapidly.

Category 2:A glycemic index of ≤55 is called a low glycemic index, meaning that they are converted to glucose at a slow rate and blood glucose rises slowly.

Category 3:55 < high glycemic index ≤ 70, medium glycemic index.

How fast or slow the glycemic effect of steamed buns, rice, noodles

In the following, we will analyze and compare the glycemic index of steamed buns, rice and noodles according to the glycemic index of different foods contained in page 323 of the 6th edition of the Chinese Food Composition Table - Standard Edition (Chinese version) compiled by the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention (CDC) and edited by Yang Yuexin.

1. Glycemic index of buns (in descending order):

(1) Buns (rich flour) 88;

(2) Buns (refined wheat flour) 85;

(3) Buns (whole wheat flour) 82.

2. Glycemic index of rice (in descending order):

(1) Rice (round-grained, refined) 90;

(2) Sticky rice (boiled) 88;

(3) Indica rice 87;

(3) Rice (Japonica, brown) 78;

(4) Rice (indica, brown) 71.

3. Glycemic index of noodles (in descending order):

(1) Noodles (hanging noodles, whole wheat flour) 57;

(2) Pasta (durum wheat semolina, finely boiled) 55;

(3) Pasta (durum wheat, fine) 55;

(4) Noodles (hanging noodles, refined wheat flour) 55.

(5) Noodles (durum wheat semolina, with egg, coarse) 49;

(6) Noodles (wheat flour, hard, flat and thick) 46;

(7) Macaroni (tubular, coarse) 45;

(8) Noodles (white thin, boiled) 41;

(9) Pasta (whole wheat flour, fine) 37;

(10) Line spaghetti (solid, thin) 35;

(11) Pasta (protein-fortified, finely cooked) 27.

Through the above comparison of the glycemic index of steamed buns, rice and noodles, overall, the glycemic effect of steamed buns and rice, faster than noodles, among others:

The buns with the fastest glycemic effect are: buns made of rich flour 88;

The rice with the fastest glycemic effect is: rice cooked with refined japonica rice 90;

And the slowest glycemic effect: protein-fortified pasta 27.

The same food, cooked in different ways, the effect of glucose rise faster or slower

This is very important, for example, whole grain japonica rice, which is what we call brown rice, has a glycemic index of 54, which is a low glycemic index food;

But if you cook round-grained brown rice into rice, the glycemic index rises to 78, which is a high glycemic index food;

If the round-grained polished rice is processed into round-grained polished rice and cooked into round-grained polished rice, the glycemic index rises to 90 again, belonging to the high-glycemic food in the high-glycemic index.

What is this about?

Because, although the same round-grained rice, round-grained brown rice 54, round-grained brown rice 78, round-grained refined rice 90, three differently processed and cooked foods, after being eaten by us in the stomach, theThe time it takes for them to be digested and turned into glucose is different.Of these, the fastest glucose is produced by polished japonica rice and the slowest glucose is produced by brown japonica rice.

Finally, a general rule to keep in mind, folks, is that the same food, ifThe finer the processing, the quicker the glycemic effect; the same food, ifThe longer you add water to cookThe more mushy it is, the quicker the sugar-boosting effect.

For example, for the same round-grained polished japonica rice, the glycemic speed of different cooking is: fried round-grained polished japonica rice < boiled round-grained polished japonica rice < boiled round-grained polished japonica rice, that is, the fastest diluted rice, fried rice is the slowest.

Summary: Overall, the glycemic effect of steamed buns and rice is faster than that of noodles; however, if the noodles are cooked for a longer period of time, and the softer they are cooked, then the glycemic effect of noodles, on the contrary, will again be faster than that of steamed buns and rice.

So, comparing foods that are fast and slow in their glycemic effect, it's important to pay attention to both the different foods; and the cooking methods.

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Steamed bread, rice, noodles, three are staple foods, rich in carbohydrates, and all belong to the "fine grains", fast digestion, starch is easily converted into glucose to be absorbed, the rate of glycemic ah, compared to rice particles are larger, chewing time is a little longer, noodles made of wheat flour, smaller particles, so relatively speaking The noodles are slightly higher than the rice (but the actual rate of sugar also depends on what kind of rice and what kind of flour used to make the noodles), while the steamed bread is usually made of delicate wheat flour, the space is large, chewing slag, converted into glucose faster, relatively speaking, the calorie is also higher, generally speaking, is the fastest of the three sugar. Of course, this is only a rough comparison, as for the actual rate of sugar increase there are a variety of factors together, such as consumption of fast and slow, meat and vegetables with the situation, the choice of flour, cooking time and so on.

The three staple foods mentioned by the questioner can in fact be treated as "fine grains", fine grains are generally fine processed food, in order to pursue clean and unadulterated during the processing, remove more ingredients, including cereal bran component is a large number of clear, so the loss of dietary fiber loss is serious, and the loss of some of the possible Minerals. The loss of dietary fiber will make these foods digested faster, because dietary fiber can not be absorbed by the body, so it can delay the speed of food digestion, now without the obstruction of dietary fiber, food starch is more easily converted into glucose to be absorbed, so the speed of postprandial glycemic will be faster. For this reason, many health experts recommend that we should daily "coarse and fine with", staple food to have fine grains and coarse grains, fine grains taste good, and coarse grains provide richer minerals and dietary fiber, the combination of the two, not only to supplement sufficient energy, but also increase satiety, smooth postprandial blood glucose, more suitable for diabetes/high glycemic glucose sugar friends to use! The combination of the two can not only replenish energy, but also increase satiety and smooth postprandial blood sugar, which is more suitable for diabetic/hyperglycemic patients to utilize.

Coarse and fine with a lot of choices, our life has a lot of coarse food, such as potato food: potatoes, purple potatoes, yams, taro, they can also replace the staple food directly, but should also pay attention to the amount of grasp. You can also choose brown rice: such as purple rice, red rice, black rice, millet, oats and so on and rice mix, can also improve satiety, delay the rise of blood sugar after meals, miscellaneous legumes, miscellaneous legumes are also rich in starch, but they are rich in dietary fiber, and legume starch is slow to the effect of ponds, such as red and green beans, fava beans, black beans, etc., and even add nuts such as peanuts, cashews, walnuts, etc.. Love pasta friends eat more coarse grains, mixed grains, whole wheat flour, buckwheat flour and other made of pasta, these flours are richer in dietary fiber, more favorable to blood sugar.

Ying food nutrition said focus: steamed bread, rice, noodles, which glycemic effect faster, there is no specific fixed value, but also depends on what kind of steamed bread, what rice, what noodles you eat!

From the chart below, you can see that the glycemic index of the foods are all different, some noodles have a GI of only 27, which makes them low glycemic foods, while others have a GI of 81.6, which makes them high glycemic foods.

Whether you eat noodles, rice, or steamed bread, blood sugar will rise after meals, but mastering the method can also make the blood sugar rise less quickly, and you can maintain the stability of blood sugar.Then, when choosing buns, noodles, or rice, if the

There is no omnivorous steamed buns, noodles and rice, then do so with more dietary fiber-rich vegetables and fruits to increase satiety and also reduce the rate of rise in blood sugar, especially when eating out.

Then if you are able to do your own cooking, you can choose to make buns and noodles with mixed grain noodles and whole wheat noodles. And rice can add millet or oats or brown rice and other cereals to cook together, it can make the blood sugar rise slower.

Another point is that it is better to be hard rather than soft; soft is not good for blood sugar control.

The glycemic rate of food is very much related to factors such as food processing and cooking methods, and the more finely processed the staple food, the faster the rate of glycemic elevation. Under the same weight, if refined white flour is used to make steamed buns and noodles, or refined white rice is used to make rice, then the glycemic index of white steamed buns is 88, white noodles is 82, and white rice is 83, with white steamed buns having a slightly higher glycemic index. This is because the steamed buns are made of very fine flour ground from wheat grains, which will produce sugar slightly faster than white rice made from whole rice. However, although steamed buns have a slightly higher glycemic index than rice and noodles, it still doesn't change the fact that these three white staple foods are high glycemic staple foods that are much higher than the glycemic index of 70. So for diabetics.Don't eat white rice, white noodles, white buns, and other white staples that are high in raw sugar.

When dining out, if you only have white entrees and no other whole grain choices, diabetics can let the hot white rice cool to room temperature and eat cold rice. When hot rice is cooled, some of the water-absorbed and swollen starch in the rice grains re-polymerizes and recovers as resistant starch, causing the rice to harden, which is actually commonly known as "rice regrowth". Resistant starch in re-grown rice is known as a dietary fiber.A feeling of fullness after consumption.It will not be absorbed by the small intestine, and the speed of sugar production is very slow, which is favorable for diabetics to control blood sugar. Diabetics can also choose white staple foods with more resistant starch such as sushi, cold noodles, and hard white rice with less water content when eating out. Also eat a plate of vegetables, then eat lean meat, eggs, tofu and other protein foods, and finally eat a cold white staple food with more resistant starch.Good for stabilizing blood sugar.

Of course it is OK for diabetics to eat white staples with high resistant starch content such as cold rice, sushi and cold noodles once in a while. If this is the case every day it will increase the burden on the gastrointestinal function and also easily lead to indigestion.

Eating more staple foods made from whole grains at each meal is the key to sugar control for diabetics.Whole grains are rich in dietary fiber, which can effectively slow down the release of blood sugar from celiac in the intestines for the purpose of sugar control.Whole grains, including brown rice, black rice, corn, oats, mung beans, red beans, etc., the weight of whole grains to account for more than half of the weight of the main food for each meal, but also directly with black rice, millet, oats, mung beans, etc. to do a variety of grains and beans and rice, whole grain flour with whole wheat flour, buckwheat noodles, cornmeal and other whole grain flour to do steamed buns, cakes, noodles and other staples, in addition to supermarkets also have cornmeal noodles, buckwheat noodles and other whole grain staple foods are suitable for diabetics to eat! These are all staple foods suitable for diabetics.

In addition to choosing whole grain staples for diabetics, theAnd eat by weight. Whole grains.Eating too much will still raise your blood sugar. Diabetics can eat one or two to one and a half raw weights of staple foods per meal. If converted to mature weight, corn cakes or whole wheat buns are about 80g-120g, and cooked rice with mixed grains and beans is about 120-180g.

Author: Sun Yuhong / Registered Nutrition Technician DTR, Chinese Nutrition Society / Participant of Wang Xingguo Nutritional Special Training Course No.5, Participant of Popular Science Writing Course No.3 / Author of Headline No.: "Xiao Dingdang Parenting".

I am Blessed Dad, a clinical dietitian specializing in weight management, nutritional treatment of diseases, and maternal and infant nutrition, and I hope my answers are useful to you.

Before answering this question, it's important to popularize an academic term: the Glycemic Production Index, or Glycemic Index for short. The glycemic index is the ratio of the area under the glycemic time curve produced by the rise in blood glucose caused by carbohydrates in a particular food to the area under the glycemic time curve produced by glucose multiplied by 100.

Well, I know you can't read it, so let's get down to brass tacks. The glycemic index reflects the speed and ability of a food to raise postprandial blood glucose compared to glucose, and is an indicator of the degree to which a food causes an increase in blood glucose in the human body. The glycemic index of glucose is 100; a glycemic index greater than 70 is called a high glycemic index food; a glycemic index between 55 and 70 is called a medium glycemic index food; and a glycemic index less than 55 is a low glycemic index food.

Now back to the question. Let's assume that the rice mentioned by the questioner is white rice, steamed buns and noodles are made of refined flour. The glycemic index of these three staple foods are: rice 83, white steamed buns 88, noodles 82. proper high glycemic index food, the speed of raising postprandial blood glucose are relatively fast, are not suitable for diabetic patients to eat. What to do?

Here we come to the coarse grain medley. Coarse grain medley is rich in dietary fiber, which can effectively reduce the glycemic index of staple foods. For example, if you add half of the rice made from brown rice, the glycemic index will drop drastically to about 70. If whole wheat buns are made from whole wheat flour, the glycemic index also rises around 70. The same is true for noodles, if the noodles are made with whole wheat flour, the glycemic index is also only 70. so it is recommended that diabetic patients have at least half of the staple food of coarse grains and cereals.

The degree of processing of staple foods also has a great impact on the glycemic index. White rice has a glycemic index of 83, and when it is cooked into white rice porridge, it goes up to 89. The same is true for the processing of coarse grains and cereals; try to eat them when they are cooked, and never boil them down to a paste.

Another way to lower postprandial blood sugar is to eat some vegetables and meat and fish at each meal before you start eating the main course, which can effectively lower postprandial blood sugar as well as help to reduce the intake of main course.

I'm FooDad, a clinical dietitian, if you find my answers useful, why not follow my headline for more nutrition and health information? Any questions about gout can also be discussed in the comments, happy to share my expertise 🙂 .

As we know, the source of blood glucose mainly comes from carbohydrates in food, which are digested to become glucose and then absorbed into the blood to become blood glucose. Therefore, the influence of food on blood sugar mainly includes two aspects, one is the amount of carbohydrate content, and the other is the speed of absorption into the blood.

First of all, from the point of view of the nutrient content of the food, whether it is steamed buns, rice or noodles, under the same weight, the difference in the carbohydrates it contains is not very big, and can be said to be almost equal, that is to say, if you eat any of the three kinds of food, there is no big difference in the amount of blood sugar that will be converted into blood sugar in the end.

Secondly, in terms of the speed of absorption, if all three foods are eaten dry, they will all be first ground up in the stomach to form a meal, and subsequently emptied into the small intestine for absorption, and this process is the same, and there is no difference, and therefore the speed of absorption is not much different.

For example, when eating dry rice, will be accompanied by meat, vegetables, etc. to eat together, so that the rice into the stomach, vegetables and rice will be mixed together, and vegetables in the dietary fiber can not be absorbed, but like a "sponge" as the decomposition of glucose "hidden" in which slows down the rate of absorption of glucose in the small intestine will fall. "in which, thus slowing down the absorption of glucose in the small intestine, the magnitude of blood glucose will be reduced.

But if the same weight of rice into a porridge, on the one hand, the rice was processed more soft, reducing the time of rice grinding in the stomach and was quickly discharged into the small intestine, on the other hand, when eating porridge less side dishes, the lack of dietary fiber on the absorption of glucose "obstacles", the speed and magnitude of glucose absorption will be much higher than dry rice.

Need special reminder: diabetics know to eat coarse grains than fine rice and flour, but not because coarse grains than fine rice and flour less sugar, such as the same weight of soybean flour, oat flour, cornmeal, sorghum flour and white flour, rice and so on, compared to the amount of sugar is not similar, only coarse grains contain dietary fiber than fine rice and flour more than more, eaten into the speed and magnitude of the blood glucose will be relatively low for the sake of. Therefore, diabetics are more suitable for the coarse grains as a staple food, but the amount eaten is not more than fine grains.

I hope this answer can help you, welcome to click on the attention and leave a message, together to learn and exchange more health knowledge.

Should want to ask is common white steamed bread, white rice and white noodles which rise blood sugar faster, this through the Chinese food composition table in the food glycemic index (GI, a measure of the size of the impact of food on postprandial blood glucose index) can be found, the white steamed bread GI 88.1, white rice GI 83.2, white noodles 81.6, compared to the effect of blood sugar is white steamed bread > white rice > white noodles .

However, the GI of these three kinds of food high and low comparison, for diabetic patients actually has little significance, because these three kinds of food are all belong to the refined white rice and white flour made of staple food, the ability to raise blood sugar are relatively strong, the nutritional value are relatively low. Generally speaking, the GI value between 55 to 75 for medium GI food, lower than 55 for low GI food, higher than 75 for high GI food, from this point of view, white steamed bread, white rice and white noodles belong to the high GI food, and the GI difference is not big.

Overall, refined white rice and noodles made of these three kinds of food are diabetic patients should eat less, diabetic patients should increase the proportion of coarse grains, coarse grains on blood sugar is generally lower than refined white rice and noodles, and higher nutritional value. For example, the GI value of black rice porridge is only 42.3, which is a low food; the GI of cornmeal porridge is 50.9, which is a low food; and the GI value of buckwheat noodles is 59.3, which is a low GI food.

In short, to control blood sugar, staple food in addition to limiting the total amount of appropriate to eat less, coarse and fine with more important, to increase the proportion of coarse and mixed grains, rather than entangled in the refined white rice and noodles made of food which has a higher impact on blood sugar.

Talking again about a topic that most diabetics are interested in.

Buns, rice, noodles, as the most common types of staple food, almost every meal is not less. Maybe some people will say, I don't eat staple food for a day or two, and I don't see any problem ah!

In fact, one or two days do not eat staple food, eat some other food to fill up, the body really does not have any obvious feeling, but, whether it is a normal person or diabetic, long-term do not eat staple food, the body can not carry, sooner or later there will be problems.

This brings us to the owner's question about the glycemic index of steamed buns, rice, and noodles, because the biggest difference between staple foods and other foods is that staple foods are rich in carbohydrates.

Carbohydrates, however, are one of the three essential nutrients that provide our bodies with energy to maintain normal life activities and for the organs to function properly.

Therefore, people have to eat staple foods, rice, steamed buns and noodles are staple foods, all of which are suitable for the general population.

So, rice, buns, noodles, which one raises blood sugar faster?

In fact, rice, steamed buns and noodles, all of which are refined staple foods, have a similar glycemic index and are all high glycemic index foods.

① Glycemic Index

Buns have a glycemic index of 88.1, noodles have a glycemic index of 81.6, and rice fluctuates around 83 depending on the degree of steaming.

This also means that diabetics' blood sugar rises at about the same rate after eating each of the three staple foods.

However, the type of staple food, how it is cooked, how soft it is, etc., also affects its ability to raise sugar.

② Heat

100 grams of raw noodles produce about 270 kcal, while cooked noodles produce slightly less because of the addition of water. 100 grams of steamed buns produce about 233 kcal, and 100 grams of rice produce about 177 kcal.

In terms of calories, these three are also on the high side. Diabetics need to control their intake when consuming these staple foods, and if they are not manual laborers or exercise too much, then it is best not to have more than two taels of staple food per meal.

So, when confronted with rice, noodles, bunsIn fact, diabetics can choose whichever one they want.This is because apart from the nutritional difference between the three, there is not a huge difference in terms of rate of glycemic load and calories.

However, diabetics can reduce the rate of blood sugar rise after a meal by taking some precautions when eating staple foods.

How do diabetics eat staple foods?

1、Staple food can be a little bit mixed

There are different types of steamed buns and noodles, and their glycemic indexes are actually quite different. Rice is a no-brainer because it is basically processed from rice.

While buns and noodles can choose different types, such as buckwheat noodles, buckwheat buns than white buns, white noodles, the glycemic index is a little lower.

Diabetics may want to remember one principle: staple foods generally made from coarse grains have a basically lower glycemic index than refined white rice, white flour and other staple foods.

Therefore, in the staple food, we do not limit ourselves to rice, white flour and so on, may wish to add in these staple food, millet, oats, corn, potatoes, beans and so on various ingredients.

This is not only more nutritious on the one hand, but also can reduce the overall glycemic index of staple foods, it is not a two-for-one thing!

2、Eat dry, not thin

Eating dry rather than thin is one of the principles that diabetics need to pay special attention to when eating staple foods.

Dry refers to roughly processed dry rice, dry steamed bread. Thin refers to thin rice, porridge, etc., the same kind of staple food, porridge glycemic capacity is absolutely stronger than dry rice, and drink thick broth than eating lean meat is more likely to elevate blood sugar some.

This is because the worse and softer the food is cooked, then the easier it is to be absorbed by the body and the easier it is to raise the body's blood sugar.

Even if you especially want to drink porridge, you should be careful to drink those that are whole grains and not soft.

Summary:

Diabetics should eat staple foods, rice, steamed buns, noodles can be eaten, just need to pay attention to control the amount of intake when eating, it is best not to exceed 6 two per day.

At the same time, pay attention to do not drink porridge, less noodle soup, try to mix coarse and mixed grains, etc., as long as attention to the method, then it will not cause big fluctuations in blood sugar after meals.

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