A doctor once said online, "Eating whole grain flour is not healthy and can be harmful to your health because it raises blood sugar faster, which is bad for the body. Regardless of whether you have diabetes, it is not recommended to eat too much of it."
Is that really the case? In fact, the issue is not whether you can eat it, but how you should eat it.
Will blood sugar rise?
Theoretically, the finer and softer the particles of a starchy food, and the more thoroughly it is gelatinized by heat, the faster its digestion speed. Fast digestion leads to fast absorption, and a large amount of glucose absorbed in a short time will rush into the blood vessels, causing a rapid rise in blood sugar.
For people with diabetes or pre-diabetes, it is best to eat whole, cooked grains directly.
Is it nutritious?
Eating whole grains not only lowers blood sugar but also replenishes nutrients. The content of vitamins, minerals, and dietary fiber in whole grains is many times that of white rice. For women on a diet for weight loss, choosing 50 grams (dry weight) of whole grain flour for a meal will definitely provide a higher nutrient content than half a bowl of rice cooked from 50 grams of rice. In addition, whole grain flour is very convenient as a snack or late-night meal, allowing you to replenish energy and stabilize your blood sugar at any time.
Will it cause low blood sugar?
If you only eat whole grain paste and do not eat other foods rich in protein, you may feel full at the moment, but your blood sugar is likely to drop later.
To solve this problem, you should pay attention to pairing it with ingredients rich in protein and fat, as well as other foods, to help prevent low blood sugar before lunch.
Can diabetics eat it?
For diabetics, the blood sugar response from whole grain paste can be reduced through reasonable pairing. First, it is necessary to prioritize bean flours. At the same time, mix the whole grain paste with a large amount of hot soy milk or hot milk, which can effectively suppress blood sugar.
In summary, whole grain paste still has health benefits, but the specific way of eating is very important. The summary is as follows:
● For people with normal blood sugar, choosing whole grain paste is beneficial for obtaining rich nutrients; choosing it as a snack or late-night meal is beneficial for weight control.
● For diabetic patients, it is best to eat whole grain rice or whole grains cooked into a porridge (which must contain a relatively large amount of oats or mixed beans). If whole grain paste powder must be consumed, it is recommended to use a large amount of soy milk and milk or a certain proportion of soybean powder to reduce the postprandial blood sugar response.