Rice can be said to be the most common staple food in our daily lives, indispensable in every household. But did you know that rice is also very high in calories? If you eat too much rice, it can also increase the risk of developing diabetes, which is very harmful to the human body. So, why does eating too much rice potentially lead to diabetes? And what is the treatment for diabetes? Let's find out.
White Rice
Recently, a post titled "White Rice—The King of Junk Food" has been circulating on Weibo and WeChat. The post mentioned that the glycemic index of white rice is as high as 87, just as dangerous as fried potato chips! For diabetic patients, eating bowl after bowl of white rice is equivalent to eating bowl after bowl of sugar.
In fact, numerous studies have been conducted at home and abroad, suggesting that white rice increases the risk of type 2 diabetes. The average consumption of white rice differs between Western and Asian countries. Chinese people eat an average of four servings of white rice per day, while people in Western countries consume about five servings per week. Research results indicate that the more white rice consumed, the higher the risk of type 2 diabetes. Researchers estimate that for each additional serving of white rice (assuming 158 grams per serving), the risk of type 2 diabetes increases by 10%.
Compared to brown rice, white rice contains lower levels of fiber, magnesium, and vitamins, which are nutrients that help reduce the risk of type 2 diabetes. Therefore, the report suggests that people with high consumption of white rice may have an increased risk of diabetes due to reduced intake of these nutrients. However, experts say that one cannot directly link rice to the risk of diabetes and staple foods. "The problem isn't actually with the rice, but with the 'white' part," experts say. Polished white rice does indeed have an impact on blood sugar levels. Polished white rice is rice that has been processed, containing less fiber and being easier to digest and absorb, which is why the post-meal blood sugar spike is faster.
If the body is in a state of high blood sugar for a long time without enough exercise to burn it off, the risk of developing diabetes increases. Various unpolished brown rice, or black rice, purple rice, etc., contain more fiber than polished white rice. If mixed to cook rice, the digestion speed is significantly slower than that of polished white rice. To be healthy, eating habits must also be healthy. We all know that the blood sugar level of diabetic patients is related to the food they eat. If you have diabetes, your diet requires more attention and cannot be taken lightly. So, what are the better staple foods for diabetic patients to eat? Let's take a look together.
What are good staple foods for diabetics to eat?
1. Barley
It is the fruit of the barley plant in the Poaceae family, most suitable for making malt sugar and brewing. Traditional Chinese medicine believes that barley is sweet and slightly salty in nature and cool in property. It has the effects of harmonizing the stomach and promoting urination. According to measurements, every 100 grams of barley contains 73.3 grams of carbohydrates, 10.2 grams of protein, and 1.4 grams of fat, making it a low-energy food. Ancient Chinese medicine believed that barley was mainly used to treat thirst (a symptom of diabetes). Research has shown that barley is a health food for diabetic patients, patients with hyperlipidemia, obesity, and the general elderly population.
Eggplant with Vinegar and Oat Noodles
2. Millet
It is rich in nutrients. According to measurements, every 100 grams of millet contains 75.1 grams of carbohydrates, 9.0 grams of protein, 3.1 grams of fat, 41 milligrams of calcium, 229 milligrams of phosphorus, and 4.7 to 7.8 milligrams of iron. In addition, it is also rich in elements such as magnesium, zinc, and selenium. Millet is also a high-potassium food. All these nutrients help lower blood sugar and have a good diuretic and blood pressure-lowering effect.
3. Buckwheat Noodles
It is flour made from processed buckwheat, with very high nutritional value. Buckwheat noodles contain 20 types of amino acids with a balanced composition. The 8 essential amino acids for the human body are found in higher amounts in buckwheat than in wheat, rice, corn, and sweet buckwheat. The fat content is 3%, which is also higher than in wheat, rice, and tubers. Buckwheat fat contains 9 fatty acids, the highest of which are oleic acid and linoleic acid. Oleic acid can be converted into arachidonic acid in the body, which has the effect of lowering blood lipids.
4. Oats
Processed and ground into oat flour. According to measurements, every 100 grams of oat flour contains 67.8 grams of carbohydrates, 12.2 grams of protein, and 7.2 grams of fat, 146 milligrams of magnesium, and 2.21 milligrams of zinc. In addition, the potassium content is also relatively high, at 319 milligrams. Research has confirmed that oat flour has the effects of lowering blood sugar and blood pressure, making it suitable for diabetic patients or diabetic patients with hypertension.
5. Wheat Bran
It is the bran removed during wheat processing and is a high-fiber food. Wheat bran is nutritionally comprehensive and rich. According to measurements, every 100 grams of wheat bran contains 61.4 grams of carbohydrates, 15.8 grams of protein, 4.0 grams of fat, 31.3 grams of dietary fiber, 206 milligrams of calcium, 682 milligrams of phosphorus, 382 milligrams of magnesium, 10.85 milligrams of manganese, 7.12 micrograms of selenium, 9.9 milligrams of iron, 5.98 milligrams of zinc, 2.03 milligrams of copper, and 4.47 milligrams of vitamin E. Wheat bran is low in calories, and the inorganic salts and vitamins it contains have the effect of lowering blood sugar and blood pressure.
With the improvement of living standards nowadays, people eat without considering the consequences in terms of diet, which ultimately leads to diabetes. Diabetic patients are not prohibited from eating everything; they just need to use the correct dietary methods, consume more foods that are beneficial to their health in their daily lives, and only then can they reduce the harm caused by diabetes to themselves.
Scrambling onions