As people become increasingly aware of the health benefits of whole grains, many health-focused grain powders have appeared on the market. However, some argue that whole grain powders can raise blood sugar more quickly. Regardless of whether one has diabetes, it is not recommended to consume them in large quantities. Is this true?
The effect of whole grain powders varies from person to person
Food experts point out, "In my opinion, it's not a matter of whether you can eat them, but rather how you should eat them."
Theoretically, the finer and softer the particles of a starchy food, and the more thoroughly it is gelatinized by heat, the faster its digestion and absorption will be. A large amount of glucose absorbed in a short time will rush into the bloodstream, causing a rapid spike in blood sugar.
Therefore, for those with diabetes or pre-diabetes, it is best to eat whole, cooked grains directly. Moreover, even when cooked whole, the longer the soaking and cooking time, the higher the blood sugar response. For example, cooking grains in a pressure cooker for 15 minutes versus 25 minutes yields very different results. Cooking methods that retain a bit of a chewy texture are better for blood sugar control; a single-minded pursuit of softness and digestibility will naturally lead to a higher blood sugar response.
On the other hand, the significance of eating whole grains also includes supplementing with nutrients. The vitamin, mineral, and dietary fiber content of whole grains is several times higher than that of white rice, with some indicators even exceeding it by more than tenfold. Therefore, even if the glycemic index of whole grain porridge is as high as that of white rice (over 80), it is still worth eating. This is especially true for those on a diet for weight loss, as their usual portion of staple food is often smaller. A normal meal might include about 100 grams of dry staple food, but when dieting, it might be only 50 grams. Choosing to eat 50 grams of whole grain powder will certainly provide a higher nutrient content than 50 grams of rice cooked into half a bowl of rice.
At the same time, because whole grain powders have a high dietary fiber content, they expand greatly in volume when made into a porridge, leading to a strong sense of fullness. This means that compared to eating half a bowl of white rice, eating a large bowl of whole grain porridge (about 400 ml from 50 grams of powder) contains roughly the same amount of dry solids and very similar calories, but feels more filling and is less likely to leave you feeling hungry.
Therefore, for individuals without diabetes who have good blood sugar control but need to reduce their food intake, roasted and powdered whole grains are still a good choice.
Pairing with hot milk or soy milk can lower the blood sugar response
For diabetics, although whole grain powders can raise blood sugar quickly, they are not entirely off the table. The key is to lower the blood sugar response through reasonable pairings.
First, it is necessary to prioritize powders from starchy legumes, such as red bean powder, kidney bean powder, and mung bean powder, which should make up at least half. Powders from coarse grains like brown rice, millet, and corn should not exceed half.
At the same time, in addition to boiling water, the grain porridge should be prepared with a large amount of hot soy milk or hot milk, which can effectively help suppress blood sugar.
It should be noted that if you are trying to control blood sugar, do not add sugar or honey to the grain porridge, and be sure to pair it with other foods rich in protein and vegetables. Do not add Chinese medicinal herbs to the grain porridge without consulting a doctor.