One week Jun have to remind the majority of diabetics, Hong Kong really, the more white rice to eat, the greater the risk of diabetes will be.

White rice increases the risk of diabetes, solely because of the white, meaning refined rice on, the more processed and clean rice, because it is easy to digest, but instead, the easier it is to let the blood glucose rise, postprandial blood glucose climbed violently high. Coupled with the fact that most people do not have the habit of exercising to consume these high rises in blood sugar, not to provoke diabetes, is strange.

What to eat instead of white rice? There are certainly ways to slow down the rise in blood sugar by putting white rice through some combinations and treatments.

For example, try not to eat white rice congee , relative to white rice, white rice congee is more can make blood sugar rise, and, white rice congee and do not need to swallow, a mouthful of can drink four or five bowls, it is difficult to control the amount of food. Diabetics should vigorously reduce the amount of porridge.

White rice should be paired with a variety of brown rice together with, such as brown rice, purple rice, black rice, etc., if you are afraid of bad taste in order to soak for a few hours beforehand, do softer and some. However, from a health point of view to consider, one week Jun told everyone, the more rough food, chewing time is longer, the more can increase the sense of satiety, if you really want to reduce blood sugar, one week Jun or suggest that we eat brown rice in its original flavor.

Cooked with a variety of beans into beans and rice, the Japanese favorite red beans and rice, all the beans are relatively low response to elevated blood sugar. Therefore, diabetics, often eat some red beans and rice, soybean rice, black beans and rice, are good mixed grain rice. In addition there are millet, rhubarb rice, sorghum, oats, corn and other grains. Anyway, "five grains for nourishment", there are lotus seeds, gravy, barley, etc., can also be cooked with rice to eat, One Week Jun recently ate quinoa and chickpeas, and white rice cooked together, not only high nutritional value, low blood sugar response, the taste is also good.

Do not eat too hot rice, because the rice just out of the pot, because it is hot enough, but makes the blood sugar rise, and slightly colder rice balls, can slow down the rise of blood sugar. However, this method is not suitable for patients with digestive disorders, which can cause digestive disorders, the expedient is to wait for the rice to dry a little before eating.

Off-kilter, taken off-kilter!

Sugar-lowering drugs can not be relied on, rely on processing rice to lower sugar, let people laugh off! Sugar-lowering rice cooker, by repeatedly flushing the starch in the rice to achieve the effect of lowering blood sugar, with or useful, just difficult to achieve the ideal state, rice nutrition loss is also large.

II diabetes, accounts for the vast majority of diabetes cases. It is typically a lifestyle disease that needs to be addressed through lifestyle modifications.

Getting to the point, here are some suggestions if you are learning how to handle rice:

1. Control of staple foods.

Once upon a time, classical nutritional theory advocated:

Dietary principles for diabetic patients should be: a diet high in carbohydrates, high in fiber, and low in fat, based on rational control of total calories.

In recent years, "low-carbon diets", "ultra-low-carbon diets" and "ketogenic diets" have become so popular that the classic theories have been knocked to pieces!

Theoretically, adults who consume more than 50 grams of carbohydrates per day can effectively avoid "ketogenic effects". Converted into rice, it is 70 grams (raw weight). According to China's national conditions, the general requirements of daily intake of rice or flour more than 130 grams, but also requires postprandial blood glucose standards, so that the staple food rice and flour must be controlled.

2. Eat smaller and more frequent meals.

Sugar lovers dietary arrangements, if the pre-meal and post-meal blood glucose performance is not good, you can take four meals a day or five meals to complete - this does not mean that you have to eat more, but will be a limited amount of food evenly divided into a number of meals above, to achieve "eat less and more meals, smoothing blood sugar fluctuations! "One of the biggest effects of this is to reduce the amount of staple rice and flour consumed at one time.

Diabetic patients, meals should be regular, quantitative, in the case of daily activities remain unchanged, the number of dietary staples and side dishes should be basically fixed, and make it more evenly distributed to the different meals, to avoid blood sugar fluctuations due to random increase or decrease.

3. More coarse grains.

It is not enough to control rice and noodles by quantity, but also by type.

People with high blood sugar, should abandon some of the refined rice and noodles, choose whole wheat flour, brown rice, black rice, millet, oats, buckwheat, barley, corn, sweet potatoes and other coarse grains, to replace some of the rice and noodles.

The dietary fiber, minerals, vitamins, and plant compounds contained in coarse grains greatly exceed those of refined rice and flour.

The dietary fiber content of oats exceeds that of japonica rice by a factor of 10!

Dietary fiber, especially soluble dietary fiber, can slow gastric emptying, and can absorb water in the intestines to form a gel, slowing down the absorption of various nutrients, so it can reduce postprandial blood sugar and improve glucose tolerance.

Sugar lovers are advised to learn more about their disease-related knowledge so that they are not led astray on their way to overcoming the disease!

So many long winded comments 😂 But, a lot of them are theorists.

Without getting into all that, let's talk about rice, without tossing out whether it's northeastern rice, or Gangnamese rice, or Thai rice, it's all the same.

One phrase must be remembered about blood sugar:It's a trick to say things without volume.

For most people on insulin, it's OK to keep rice around 70 grams, and it really doesn't make much difference as far as what kind of rice it is, unless you put the amount above 100 grams.

Let's say, ordinary rice carbohydrate value per hundred grams of about 70-75%, according to the average value of 72.5%, eat 70 grams of rice carbon water amount of 70 X 0.725 = 50.75 grams of carbohydrates, also about 50, change other rice, even if the proportion of carbohydrates a little bit higher, according to 80% of the amount of carbon water per one hundred grams of rice, eat 70 grams of water is 56 grams of carbohydrates, before and after the difference of only 6 grams! Blood sugar at 6 grams of carbs can still be turned up?

If you do the math, you'll see that it's not a problem to toss how you eat at low volume equivalencies, the problem is still that theAmount! In how much you eat!

Nowadays there is more diabetes, in fact, it is related to our eating rice, I observed in my clinic that before the 90s, there was very little diabetes, especially before the 8Os when the problem of food and clothing had not been solved. This is because rice is eaten less. In the past, the traditional way to make rice is to filter the rice soup, to feed pigs, rice first boiled and filtered rice soup, then steamed to eat, has been half of the sugar in the rice filtered. Eat less, rice contains less sugar, so diabetes is rare.

After the second 80's we have solved the problem of food and clothing, coupled with the introduction of pressure cookers, rice cooker, completely changed the traditional way of cooking, eating sugary rice more, day after day, sugar metabolism disorders, diabetic patients increase year by year.

How about eating rice to reduce the incidence of diabetes?

(a) Daily control of the amount of rice, now people less physical labor, control energy needs, daily rice control pressure 20O grams.

(b) Restore the traditional method of cooking rice, rice is best cooked in filtered rice broth to reduce the sugar content of the rice, there are now filtered rice broth rice cooker.

(c) After the rice is cooked and left to cool, put it in a frosting and then let its starch solidify before frying it and eating it. It also reduces the absorption of sugar.

With the improvement of the quality of life, most of the food is currently processed through fine processing, even our staple foods, rice, wheat, and ultimately can not escape the clutches of the devil, of course, does not negate the benefits of processing, it can make the food cleaner, the quality of the more exquisite, and more pleasing to the eye to look at the same time, but at the same time, it is a double-edged sword, especially as a daily need for people to consume the basic food, due to its high starch, Carbohydrate-rich, fine processing treatment so that the loss of rice bran components, crude fiber components, B vitamin components, not only the loss of nutrients, but also become easy to digest and absorb, many people who love to eat rice will cause a serious rise in postprandial blood glucose, thus causing high blood sugar, a large number of people who consume a large amount of rice, long-term inattention to control, and may also induce diabetes, and from now on, rice has become a worrying food.

Especially for the need for glycemic control of high blood sugar, diabetic patients, staple food must be eaten, but afraid that they will make the blood sugar spike, in the end, what should be done? In fact, there are ways to improve, you can increase the proportion of coarse grains, beans, potatoes in the staple food, often do grains, rice, rice, these foods are rich in dietary fiber, dietary fiber can not be directly absorbed by the body to use, if you eat with the food can be effective to increase the food in the stomach to slow down the speed of digestion, so that the absorption of sugar is more slowly and smoothly, effectively controlling the rate of rise of blood glucose; in addition, when eating staples should be in moderation, but afraid that they will make blood glucose spike, what should we do? In addition, when eating staple food should be moderate, each meal of staple food about 100 ~ 150g, should not be overdone, you can use potatoes instead of part of the staple food, but also can play a role in stabilizing blood sugar; meals should be chewed slowly, more with vegetables, meat together, vegetables are also rich in dietary fiber, can be a stable blood glucose, to maintain a balanced diet, the blood glucose does not rise too fast.

For staple food, the quality of coarse staple food is more conducive to diabetics smooth blood sugar, but if it is poor digestion and absorption of the stomach, you can reduce the intake of dietary fiber, but must control the intake of staples, away from high-starch, high-carbohydrate food. Usually it is best not to make rice into rice porridge, porridge is highly pasty, more soft and easy to absorb, it will make blood sugar spike, it is best to dry rice, and is a coarse mixed grain rice is appropriate.

This is how we handle rice in our house, cook itcongee rice. Because my family is a typical diabetic family, we make rice that is half cooked in water and steamed in a steamer frame! Us.It is also called jingzi rice and hasa rice in Sichuan.

How to make Kasama rice.

Step one.Take rice according to the number of people in the familyWash the rice with water. Rice water can also be used to wash vegetables, and is said to remove pesticide residues from vegetables (Heard that, didn't test it haha!(See Section 2.1.2.).

In the second step, add a good amount of cold water in a pot. Light the flame and add the washed rice.

Step three. Every little while.Stir with a spatula a few timesto prevent the rice from sticking to the pan.

Step 4: After the water boils, observe the rice turning into the shape of rice.The center is a little white.The rice broth is separated from the rice.

Step 5: Add a good amount of cold water to a steamer pot and place half of the rice into theSteamer for 5 to 10 minutes.Ready to go.

Regardless of how the rice is handled, the sugar it contains is still pretty good haha! It is recommended that diabetics ration their meals at every meal, or not too much at each meal.A small bowl for each mealThat's all right. Eat more vegetables, fruits and strengthen your body.

attention (heed)"Rice soup is very nutritious," he says., but not for diabetics. Drainage can reduce the sugar content in rice. However, it is still not suitable for diabetics to eat too much rice; a small bowl of rice is enough for one meal.

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When we talk about rice, the first thing that comes to mind is refined white rice, which can be said to be a common staple in our daily lives. Why do we say "refined"? It is because during the rice milling process, the coarse and hard outer part of the grain (about 30%) is removed, leaving only the fine and soft center part (about 70%). The processed grain will taste better and be whiter in color, but the disadvantage is the serious loss of nutritional value, such as: dietary fiber, B vitamins, potassium, protein. In addition to the serious loss of nutritional value, the glycemic index, or GI, of white rice is also very high. It is generally recognized that the GI <55为低GI食物，GI在55~70之间为中等GI食物。GI>70 is high GI food. The GI of white rice is 83.2, which is a high GI food. (The above is quoted from China Food Composition Table 2009) High GI food will cause rapid rise in blood sugar after meal, which is very unfavorable to type 2 diabetes.

Therefore, the basic requirement of a healthy diet for diabetics is to reduce the proportion of refined grains in recipes and increase the proportion of coarse grains. Then it is recommended that diabetics replace more than half of their staple foods with whole grains that do not add oil and sugar, such as adding some oatmeal, brown rice, quinoa, millet, etc. This will reduce the GI value of the staple foods and increase the dietary fiber. This can reduce the GI value of staple foods, and at the same time can do food variety, increase dietary fiber.

Then how to achieve food variety, coarse and fine mix? The new version of the Dietary Guidelines for Chinese Residents reads: Combine coarse and fine, and the staple food should pay attention to increasing whole grains and miscellaneous legumes, because grains with high processing precision will cause the body to have a higher glycemic response. When cooking staple foods, rice can be combined with whole grain rice (brown rice), mixed grains (oats, millet, buckwheat, corn, etc.) and miscellaneous beans (red small beans, mung beans, kidney beans, French beans, etc.), the traditional two-meter rice, beans and rice, eight-treasure congee and so on are a good way to increase the variety of food to achieve the combination of coarse and fine.

Author: Shanshan Chong, National Level II Public Nutritionist, Mr. Wang Xingguo's third special training class students

Hello I am a professional dietitian, my specialty is engaged in the rehabilitation of diabetes, in my daily work work there are a lot of diabetic patients are worried about what to eat how to eat, especially when eating staple food.

Rice is the most common staple food, with a glycemic index of 83.2. The glycemic index of ordinary white rice is very high, and we do not recommend that diabetic patients eat ordinary white rice directly. The following 2 adjustments can be made to lower the glycemic index of plain white rice.

1, with part of the brown rice instead of part of the white rice, brown rice is rich in dietary fiber, as well as the germ part of the rice, nutrition relative to the white rice is more comprehensive, the glycemic index is relatively low, and the combination of ordinary white rice can effectively reduce the glycemic index.

2, steamed rice when adding a portion of soybeans and peanuts, soybeans and peanuts of the glycemic index are below 20, while rich in protein, vitamins, dietary fiber and other nutrients for diabetic patients is very good for controlling blood sugar ingredients.

Diabetes Daily Diet Restructuring I suggest you follow my headline, there are a lot of professional videos are available to learn!

Most of the diabetic patients who are hospitalized in our hospital have their blood glucose effectively stabilized through our daily dietary regimen!

Rice to eat into the belly half an hour later gradually; into sugar, how to eat in favor of stable blood sugar? Diabetic patients can only eat 5-6 two staple food every day, 4O grams in the morning, 120 grams, 100 grams in the evening, cooking, rice - half of the king's rice, plus a handful of soybeans (dike before soaking in water), and then some lean meat (only 150 grams of volume per day) so that the rice cooked up and tasty, the blood glucose rises steadily, the menu 3 hours after the peak of the blood glucose. And the pure big rice menu 2 hours after the peak of blood sugar, in addition to MSG, soy sauce, eat carefully, or do not eat. They are the most harmful to the organs of the ocarina, salt control in the amount of 6 grams per day. (The above is for your reference7)

As long as the rice is cooked, sugar lovers can consume it. It just means that for sugar lovers who don't want to control sugar finely, then they should pay attention to the total calorie intake per day, and then, control the intake of staple food in each meal can be; for sugar lovers who want to control sugar finely, then when we consume rice, pay attention to some methods, then we can slow down the speed of the rise of blood sugar.

I. Sugar lovers who don't want to control sugar finely

If you don't want to control your sugar, thenThere is not so much care in eating rice, as long as it is cooked, you can eat it. It's just that we must pay attention to the total daily calorie intake.Regarding the method of total calorie intake, as we have mentioned many times before, it is mainly based on the weight and the occupation you are engaged in, to calculate the total calories required for a day.

Then, in the total calories * 0.55 ~ 0.6, you can get the amount of carbohydrates needed to be consumed in a day. 100g of rice is 116 calories, so we can figure out how much rice we should eat in a day.

Second, for sugar lovers who want to control sugar finely

Pay attention to these 4 things to slow down the blood sugar rate of rice:

1. Add mixed grains to rice

Some of you asked me before: If you eat rice, your blood sugar rises after meals, but if you don't eat rice, you lose weight, so what should you do?

In fact, the problem is solved when Ri adds some mixed grains to the rice. Let's look at the picture below:

Rice has 116 calories and a glycemic index of 83.2, while corn has 112 calories and a glycemic index of only 12. Combining the two of them doesn't lower the calories, while the glycemic index can go down a lot.Is this a good solution?

2. Fishing for rice

The reason why rice has a high glycemic index is that it is high in starch. If you can remove some of the starch, from the rice, then it can have the effect of slowing down the rate of rise in blood sugar.

And the rice fishing, that'sFirst, cook the rice in a large pot until halfway through the cooking time, then fish it out and drain it. Then, steam the rice again. This process of drying will have the effect of removing some of the starch.

But then, this rice fishing is basically what rural people used to do. Only in the countryside, there are those big pots. Nowadays, there are not many people who know how to make this kind of rice.

3, rice cooker to cook, the water is a little less

Delaying gastric emptying has the same effect of lowering the glycemic effect of food. The more rotten the rice is cooked, the faster the emptying will be; on the contrary, when you make rice, put a little less water and cook the rice on the hard side. Then the stomach to digest, will be much slower, blood sugar rise rate is also reduced.

Of course, for upset stomachs, or older age groups, this method is less appropriate.

4. Serve the rice when it's a bit cold

The starch in rice, which is a polysaccharide, can only be converted into blood sugar when it is broken down into monosaccharides. And while the rice is being cooked, theStarch pasteurization will occur. This pasted starch is easily absorbed and utilized by the body.Therefore, the longer the rice is cooked and the more rotten it is, the more pronounced the glycemic effect will be.

But when we take the cooked rice, and chill it a little.The phenomenon of "regrowth", or "resistant starch", occurs.This substance, on the other hand.not easily digested and absorbed by the body.This will also be beneficial in slowing down the rise in blood sugar.

However, if you eat cold food, you will suffer from indigestion and stomach pains, and this thing needs to be avoided.

In a nutshell, you want to go through rough, then just calculate a total calorie count; you want to go through fine, then do the 4 points mentioned above.

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