For patients with diabetes and hyperlipidemia to strictly control postprandial blood sugar, it is essential to use more than half of the ingredients as miscellaneous legumes, including red adzuki beans, mung beans, kidney beans, peas, fava beans, chickpeas, and lentils. Compared to an equivalent amount of grains, their postprandial blood sugar after consumption is particularly low, mostly below 30. Whole grains such as oat groats, barley groats, wheat groats, and buckwheat groats, as well as starchy seeds like lotus seeds, lily bulbs, and fox nuts, are also ingredients for congee with a low glycemic response.
Be sure to avoid adding ingredients with an excessively high glycemic response such as glutinous rice, white rice, broomcorn millet, or sticky millet. Use less sweet ingredients like dates and raisins, and absolutely do not add sugar. You can use oats and barley to increase the viscosity, as they are rich in beta-glucan, which is beneficial for controlling blood lipids and blood sugar, and have a low postprandial glycemic response.
Research data shows that when drinking plain rice congee, the glycemic index (GI) of rice congee measured in healthy individuals can be as high as 102, while eating boiled red adzuki beans with added water is only 24. When consuming a mixed congee of half red adzuki beans and half refined white rice, the GI can be reduced to 73. This shows that people who need to control their blood sugar are more suitable for drinking grain-legume mixed congee.
For the multigrain and legume congee for individuals on a weight loss journey and patients with the "three highs" (high blood pressure, high blood sugar, and high blood lipids), it is important to increase the chewing texture. This will result in a lower glycemic response and a greater feeling of satiety. The soaking time for the legumes can be shorter, and the miscellaneous grains do not need to be soaked. Within an acceptable range, the texture of the congee should not be too soft and mushy.
As long as the right ingredients are chosen, whether for patients with gastrointestinal diseases, individuals with the "three highs," or those who are obese, everyone can obtain healthy nutrition from multigrain and legume congee, and can truly understand the romantic verse "only eating congee can lead to immortality."