Will eating whole grains raise blood sugar? These fake whole grains will spike blood sugar


Most people have the belief that coarse grains result in slower blood sugar elevation, and consuming them in moderation is beneficial for blood sugar control. In reality, coarse grains constitute a diverse family, and not all of them have blood sugar-regulating effects. If chosen incorrectly or consumed improperly, some coarse grains can even be termed “pseudo-coarse grains” because they elevate blood sugar faster than refined grains such as rice and white flour.

Will eating coarse grains not raise blood sugar? These pseudo-coarse grains can cause a surge in blood sugar levels.

Incorrect grain choices lead to faster blood sugar elevation.

Sticky or glutinous grains, such as glutinous rice, sweet corn, black glutinous rice, etc., have a faster blood sugar elevation.

The main component of both coarse and refined grains is starch, which can be classified into amylose and amylopectin.

Coarse grains like oats and red beans contain more amylose, which has a tight structure and is less easily broken down in the body, resulting in a relatively smaller impact on blood sugar.

On the other hand, glutinous grains contain more amylopectin, which has a loose structure and is easily digested and broken down, leading to a faster increase in blood sugar.

If blood sugar control is a concern, it is advisable to avoid coarse grains with high amylopectin content.

For example, sticky or glutinous rice, also known as sweet rice, is often consumed as porridge for dinner. However, in reality, sweet rice porridge raises blood sugar faster than white rice porridge.

For those needing blood sugar control, it’s important not to consume large quantities of sweet rice porridge. Additionally, it’s recommended to eat some dry staple food before consuming porridge, not overcook the porridge, and complement it with protein and dietary fiber-rich ingredients like milk, soy products, various beans, and vegetables. Also, it’s better to consume the main staple at the end of the meal, which is more friendly to blood sugar.

Will eating coarse grains not raise blood sugar? These pseudo-coarse grains can cause a surge in blood sugar levels.

Incorrect eating methods may lead to consuming “pseudo-coarse grains.”

In terms of consumption, many people prefer to grind coarse grains into powder and make a paste with water, considering it convenient and nutritious.

However, what many may not know is that the action of grinding grains into powder increases the glycemic index (GI) of the food.

GI < 55 is low, 55-70 is medium, > 70 is high.

For example, under normal cooking conditions, the GI of red beans is only 23. But if ground into powder and consumed as a paste, the GI increases more than threefold, reaching 72, making it a high-GI food.

Therefore, individuals needing blood sugar control should be aware of this “trap.” If you enjoy consuming grain pastes and need to control blood sugar, it’s advisable to prioritize those with a lower post-grinding glycemic index, such as mung beans and lentils, and avoid grinding red beans, coix seeds, black rice, etc.

When making grain paste, consider using milk instead of water.

Soy milk and cow’s milk contain various nutrients such as protein, fat, and calcium. Mixing them with coarse grain paste can, to some extent, slow down the rise in blood sugar, and it also enhances the taste and nutrition.

When making grain paste, use one level tablespoon of coarse grain powder mixed with 150 milliliters of hot milk or soy milk, with a preference for milk.

Will eating coarse grains not raise blood sugar? These pseudo-coarse grains can cause a surge in blood sugar levels.

Even with elevated blood sugar, it’s not advisable to rely solely on coarse grains.

While coarse grains are beneficial, it’s advisable not to consume them exclusively. A balanced combination of coarse and refined grains is recommended, as excessive intake of coarse grains can lead to discomfort such as bloating, abdominal pain, indigestion, acid reflux, belching, and more.

From a blood sugar control perspective, the ratio of coarse to refined grains is best kept at 1:1 or 2:1. Individuals with good digestive function can consume equal amounts of coarse and refined grains or even two parts coarse grains to one part refined grains. For those with weaker digestive function, a ratio of 30% coarse grains to 70% refined grains is recommended.

Furthermore, it is suggested to evenly distribute coarse grains throughout the day and avoid concentrating them in one meal. Some individuals may find it difficult to digest coarse grains, especially at night, leading to symptoms like acid reflux when lying down. In such cases, it’s advisable to consume fewer or no coarse grains in the evening.

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