With the continuous growth of age, everyone's awareness of health preservation and security has become stronger and stronger. Especially for middle-aged and elderly people over 50 years old, health preservation is often taken as daily learning knowledge.
According to relevant medical statistics, it shows that the vast majority of middle-aged and elderly people pay more attention to the third-level chronic diseases when they maintain their health, especially the problems of high blood sugar and diabetes.
As for how to stably control blood sugar, perhaps everyone is now turning their attention to whole grains. It is believed that eating whole grains can lower blood sugar levels and effectively reduce the risk of complications, so is this statement true or false?
What kind of grain is considered coarse grain?
Coarse grains refer to less processed staple foods, such as brown rice, whole wheat, corn, sorghum, etc.
Compared with fine grains such as polished rice and white flour, coarse grains are richer in vitamin B1 and dietary fiber. Vitamin B1 can promote digestion, increase appetite, and maintain the normal function of the nervous system.
Dietary fiber can promote intestinal peristalsis and facilitate defecation.
In addition, the carbohydrate content of coarse grains is relatively low, and it is easier to feel full after eating, which can reduce calorie intake.
Stick to eating whole grains, or you will reap 6 benefits!
1. Prevent constipation
If you have friends who are troubled by constipation, you can eat some whole grains appropriately. Because the dietary fiber in coarse grains can promote intestinal peristalsis and make the stool smooth.
But we must uphold a moderate principle. Eating too much coarse grains will increase the burden on the digestive system and easily cause indigestion.
2. Promote digestion
Coarse grains are rich in dietary fiber, which can promote the peristalsis of the gastrointestinal tract and accelerate the secretion of digestive juice in the gastrointestinal tract.
It can promote the decomposition of gastrointestinal contents, and can help improve the symptoms of gastrointestinal distension and nausea caused by poor digestion.
3. Prevent high blood pressure and high blood fat
Preventing high blood pressure and high blood fat is one of the important functions of whole grains, because whole grains contain a lot of dietary fiber. It can purify the blood, inhibit the body's absorption of cholesterol, and reduce the body's intake of sugar particles.
It can speed up blood circulation, prevent blood pressure and blood lipids from rising, and has obvious benefits in maintaining human cardiovascular health.
4. Protect teeth
Coarse grains can protect teeth and help to enhance people's chewing ability. Coarse grains are rich in dietary fiber, which can promote the strengthening of teeth after chewing, bring certain physiological stimulation to teeth, and allow teeth to be effectively exercised. It is ideal for maintaining the oral environment.
5. Prevent stroke
A 12-year study in the United States has shown that eating a lot of whole grains (coarse grains) can significantly reduce the risk of stroke.
The findings showed that women who ate more whole grains (equivalent to 2 to 3 slices of whole-grain bread per day) were less likely to suffer from ischemic stroke than women who ate less than half a slice of whole-grain bread or the equivalent amount of whole-grain food per day 30% to 40% lower.
6. Control your weight
The cellulose content in coarse grains is high, which can increase satiety and reduce food intake, so as to achieve the purpose of weight control. In addition, the sugar in coarse grains is released slowly, which can avoid blood sugar fluctuations, reduce hunger, and further control weight.
Eating more whole grains plays a very important role in human health. Therefore, we should appropriately increase the intake of coarse grains in our daily diet, such as choosing whole grain bread, brown rice and other coarse grains to achieve better health effects.
Can diabetics lower blood sugar by eating more whole grains?
In fact, from the analysis of health components, there is not much difference in the sugar and carbohydrate content contained in coarse grains and refined grains. Whether coarse grains or refined grains enter the body, the blood sugar level after meals will rise.
It's just that the dietary fiber content in coarse sugar is high, which can inhibit the absorption of sugar, so it won't make blood sugar rise as fast as refined grains.
For diabetics, the key to stabilizing blood sugar levels is to control the total calorie intake in the diet. That is to say, you have to control the amount of whole grains you take in.
Diabetic patients cannot eat whole grains for three meals a day, especially for dinner, because coarse grains are not easy to digest, eating before going to bed will increase the burden on the stomach.
Doctor reminds: these 4 kinds of coarse grains are best not to eat
1. Coarse grain steamed buns
Some people cannot accept the texture and taste of pure coarse grains, so they choose to eat some coarse grain products, such as coarse grain steamed buns.
The coarse grain steamed buns sold outside seem to have coarse grains in them, but they may actually be the additives of coarse grains. Therefore, coarse grain steamed buns cannot be completely called coarse grains, and some steamed buns even add powdered sugar to ensure the taste.
2. Coarse grain biscuits
Many people will choose to eat whole grains after hearing about the benefits of eating whole grains. However, they feel that conventional coarse grains are very rough to eat, which will also affect the taste and feel difficult to swallow, so they will choose to eat coarse grain products.
Coarse grain biscuits are a kind of food that many people prefer. If you often eat coarse grain biscuits in your daily life, it may not be conducive to maintaining the stability of blood sugar. Because coarse grain biscuits contain a lot of additives and even sugar, it is not recommended to eat them.
3. Corn
Now that the season of corn is approaching, it is eaten as a staple food in many places. Because it has high dietary fiber and a strong sense of satiety, it is conducive to weight loss.
After rice contains a lot of carbohydrates, it will affect the fluctuation of blood sugar level, which is harmful to the body's blood sugar.
4. Whole Wheat Bread
Many dieters and office workers prefer to buy whole wheat bread for breakfast. It is very convenient to eat and has the effect of losing weight.
But diabetics must be careful when eating, because most of the whole wheat bread sold in the market is not suitable for diabetics.
2. Some whole-wheat breads are not pure whole-wheat bread. Many of them are made from wheat flour, which also has a lot of added oil, salt and sugar.
If you eat this so-called whole wheat bread for a long time, it will only accumulate a lot of blood sugar and calories in our body, which will affect the stability of blood sugar.
Further reading: Is it better to eat more whole grains?
Although whole grains have many benefits, the amount should be controlled. As a staple food, coarse grains are rich in starch. If you eat too much, it may also lead to excessive calories and the risk of obesity.
Moreover, coarse grains are rich in dietary fiber, which is not easy to digest. For some people with poor gastrointestinal function and weak digestion ability, it is necessary to eat less coarse grains to avoid gastrointestinal discomfort.
Conclusion: Diabetic patients should pay attention to eat more fresh fruits and vegetables, and supplement coarse grains appropriately. But you can't rely too much on coarse grains, let alone use coarse grains as hypoglycemic drugs. You can use the method of eating less and more meals to help stabilize blood sugar after meals and ensure adequate nutrition.
