What are the nutritional values of millet porridge? Millet is a very important grain in China. However, compared with rice, the utilization rate of millet is very small. In fact, millet has even more advantages in nutrition than other cereals, whether it is energy value, protein or a lot of nutrients. For example, protein content, protein content of millet is 1 1.6%, while rice is only 7.2%.
Protein contained in millet belongs to high-quality protein, because it contains important amino acids, such as lysine, threonine and valine. Millet is also rich in nutrients such as calcium, iron and zinc, which is very important for our health. The dietary fiber content in millet is 8% to 9%, and proper intake can improve intestinal health.
In addition, because it has the characteristics of reducing the digestibility of other nutrients, it will obviously increase the transport time of glucose, thus reducing the proportion of glucose in the blood. Moreover, we also found polyphenols in millet, such as phenolic acids and tannins, which are antioxidants and can increase our body's immunity.
Millet contains free phenolic acids, the most common phenolic substance is hydroxycinnamic acid, which is an antioxidant, which can minimize the harm of free radicals to the body and has anti-inflammatory activity. In addition, the fat content in millet is about 5-7%, of which 74.4% is unsaturated fat and 25.6% is saturated fat. It should be noted that millet does not contain gluten, which can replace the common gastrointestinal irritation caused by gluten-containing grains.
Can friends with diabetes eat millet porridge? As we all know, millet and rice belong to grain. Since it is a grain, it must contain starch. Starch is a carbohydrate, which can provide much-needed energy for our body. Generally speaking, starch can be divided into three different digestion types, namely fast digestion starch, slow digestion starch and resistant starch. Rapidly digested starch can be digested and absorbed in the duodenum, which will lead to a rapid increase in blood sugar and then hypoglycemia. On the other hand, slowly digested starch will be converted into glucose for a long time after eating, because of its slow-release characteristics, it can provide stable ability for diabetic friends.
Although millet contains only 2.9% resistant starch, 80% and 85% of the starch in millet are slowly digested starch, which can help us control postprandial blood sugar. In addition, compared with other cereal crops (such as wheat and corn), millet is rich in nutrition, gluten-free, and has a low glycemic index, which can provide us with high-energy protein, high dietary fiber and amino acid balance, a variety of essential minerals, some vitamins and antioxidants. Either way, it is very beneficial to control diabetes. In fact, for diabetes, controlling the intake of any food is the real key.
How to eat millet is healthy? First of all, we should understand that on the road of controlling diabetes, we can't completely pin our hopes on millet and any food related to millet. More importantly, seriously implement the doctor's advice and insist on taking medicine according to the regular course of treatment. In addition, I have said that millet is a food with low glycemic index, but we should pay attention to the weight. After all, if we eat too much, the extra energy will definitely have a negative impact on blood sugar control.
In fact, except millet, other foods with low glycemic index cannot be completely avoided, but we eat too much. As a result, we will gain weight, which is definitely not good. Although millet is a kind of food with high fiber content, we should understand that solid food is always superior to liquid food. In other words, dry rice is more delicious than porridge. This is because porridge is highly gelatinized and easily absorbed by the intestine, and the increase of blood sugar is higher than that of dry rice.
So we would rather eat millet than drink millet porridge every day. In addition, when we eat small rice, we adhere to the principle of vegetables and fruits first, and then staple food. That is to eat some low-carbohydrate vegetables first. Because vegetables are also rich in dietary fiber, it can delay the decomposition of carbohydrates, thus preventing the blood sugar from soaring after meals.
Conclusion The importance of diet choice for diabetes mellitus is self-evident. Although most diabetic friends have been paying attention to diet, there are still some misunderstandings. Therefore, this requires the majority of diabetic friends to constantly explore in order to find the food and diet that really suits them. But when choosing food, we should understand that foods with low glycemic index are not necessarily beneficial to blood sugar control, and we also need to consider their calorie level.
Speaking of millet, everyone's first reaction is to nourish the stomach. Millet is really a good ingredient for nourishing the stomach. Sweet taste, flat nature, suitable for invigorating spleen and stomach, full of energy, and can tonify deficiency and body. Friends with weak spleen and stomach are very suitable for eating. Millet is rich in vitamin B and vitamin A, which is a good material for repairing gastric mucosa. Xiaomi is small, easy to cook, soft and rotten, and easy to digest. When the spleen and stomach are weak, it is indeed a favorable conditioning food to cook porridge with millet.
Millet has always been a good maintenance product in whole grains. Li Shizhen recorded in Compendium of Materia Medica that millet can stimulate appetite, tonify deficiency and stop vomiting. Looking closely at the nutritional components in millet, it is much better than rice and wheat in dietary fiber, and the proportion of carbohydrates in millet is slightly smaller, mainly distributed in protein. 100g The protein content of millet is 8g, which is much larger than that of flour and rice. Millet is also rich in potassium and low in sodium, which belongs to high-potassium and low-sodium food. Foods with high potassium and low sodium are suitable for hypertension and hypertensive patients. Potassium ion is helpful to the discharge of sodium ion, and too much sodium ion may lead to the increase of extravascular osmotic pressure, which is helpful to relieve hypertension symptoms. Millet is also rich in magnesium and phosphorus, especially the content of phosphorus (100g) exceeds 430 mg. Phosphorus can protect and support bones and teeth, and it is also an important element of blood coagulation. It can be adjusted with calcium, and the two complement each other to better promote the absorption of calcium. Millet also contains other iron, zinc, calcium, manganese, copper and selenium.
Millet is often used as a conditioning food after pregnancy and illness, because it has a mild taste, is in harmony with the spleen and stomach, is rich in energy and various beneficial ingredients, and is quite beneficial to the body. It has the effect of nourishing yin and tonifying kidney since ancient times. Millet can be cooked separately, but the nutrients may be unbalanced. We can add some ingredients to millet to make it taste better and improve the nourishing effect. For example, adding sweet potato/purple potato, tremella and jujube is more beneficial to the spleen and stomach, and it can also be matched with pumpkin, jujube, red bean, lotus seed and lily, which is rich in nutrition, calming the nerves and clearing the heart.
The most famous is millet and pumpkin porridge. Millet and pumpkin porridge is beneficial to patients with gastrointestinal weakness and three highs, and can also relieve summer heat, dry dampness and replenish energy. Millet and egg porridge is also an optional food, which has an auxiliary conditioning effect for friends who are short of qi and blood and are upset and impatient. In addition, there are millet fish porridge, millet brown sugar porridge and so on. These congees have the effects of harmonizing stomach, strengthening spleen and nourishing qi and blood, and postpartum women also contribute to milk production. If friends with high blood sugar can add some coarse grains and miscellaneous beans to millet to cook, improve the dietary fiber content and chew slowly, which will help stabilize blood sugar.
1. The sugar content of millet is not high.
In fact, the millet that people often use to cook porridge is no different. The key is that it contains more starch, maybe more. Therefore, people will think that since there is more starch, there will be more natural sugar, which is naturally not good for diabetics. Moreover, if you eat like this for a long time, will it lead to a surge in blood sugar? Actually, it's not like this. The food we eat will contain some carbohydrates to a certain extent, so even if we drink a bowl every day, these energies have long been "snapped up" by the body's metabolism, and may be gone before being stored by the body. So we don't have to worry about the problem that drinking millet porridge will cause blood sugar to soar.
2. Millet porridge has high moisture content.
The difference between porridge and rice is that there is obviously more water in porridge, so people feel as if they are hungry faster when they drink porridge. In fact, it is not only this reason, but also that the calories contained in porridge are not high. If absorbed by the body, there is excess water, which can help accelerate the metabolism of the body in the body. Therefore, people will feel as if their stomachs will growl after drinking porridge. So don't worry about whether people with high blood sugar are suitable for drinking millet porridge. Drinking some properly is definitely harmless to the body.
3. It is not advisable to put more sugar in millet porridge.
Some people may not like to drink light porridge, so they will add sugar to it. In fact, this can stimulate taste buds, but for people with poor blood sugar, it is best not to do so, because after more sugar, the sugar naturally absorbed by the body will also increase, and eventually the blood sugar value will soar. So it is ok to drink light porridge, but it is not advisable to drink millet porridge with sugar.
Millet is a traditional grain in China, which contains a variety of nutrients, has a proper nutritional ratio and high digestibility, and can be described as a good source of nutrition. However, the glycemic index of millet is 7 1, which belongs to hyperglycemia food, so diabetic patients need to pay more attention to the food they eat.
Hello, I'm Xiao Xing, doctor of medicine. Welcome to follow me and share interesting health tips every day. Millet originated in the Yellow River valley of China, and the main producing area is in China, accounting for 80% of the world's output. Millet is a kind of high-quality food with both medicine and food. Li Shizhen's Compendium of Materia Medica records that millet is salty, slightly cold and nontoxic, nourishing kidney and benefiting qi, removing heat of spleen and stomach, benefiting qi, treating stomach heat, quenching thirst and diuresis. Millet, as a kind of food, is rich in nutrition and can provide the needed nutrition for human body.
First, the nutritional components of millet
Second, how to eat millet porridge?
Diabetes patients can eat millet porridge, which is rich in minerals and amino acids such as vitamin B 1, vitamin B2, carotene, potassium and iron, and has the effects of invigorating spleen, nourishing stomach and tonifying qi and blood. Diabetic patients often eat millet, which can protect their eyes, regulate blood pressure and prevent iron deficiency anemia.
Sugar friends should pay attention to the fact that the glycemic index of cooked millet is 7 1, which is still not low. And millet contains a certain amount of fat, so the calories of millet are not low. When eating millet, we should control the consumption and pay attention to the collocation of millet, which can effectively reduce the glycemic index of millet.
How do sugar friends eat millet porridge? Millet+naked oats: rich in vitamins and minerals, it helps to regulate blood lipid and blood pressure, and is suitable for obese diabetic patients as a staple food.
Millet+soybean: The amino acids of the two can complement each other, and the carotene in millet can be converted into vitamin A, which cooperates with soybean isoflavone to protect eyes and moisturize skin.
Millet+Oat: With the combination of the two, dietary fiber, unsaturated fatty acids and vitamins are more abundant, which is not only beneficial to lose weight, but also suitable for sugar lovers with heart disease and hyperlipidemia.
Millet and carrot: both of them are rich in carotenoids, which can be converted into vitamin A in the body, protecting eyes, nourishing skin and delaying aging.
For sugar friends, eating millet porridge with various impurities will make blood sugar better!
Of course, patients with hyperglycemia can eat millet porridge, which is just a matter of how much and how to eat it.
Millet porridge still has many benefits: 1, which is beneficial to nourishing the stomach;
The starch paste contained in millet porridge can form a "protective film" on the stomach wall. For sugar friends with gastric wall lesions or hyperacidity, millet porridge can play a role in nourishing and protecting the stomach.
2, conducive to sleep:
Millet is rich in tryptophan, which helps to sleep.
Sugar friends with poor sleep quality can also choose the following foods rich in tryptophan: millet, milk, mushrooms, sunflower seeds, sea crabs, black sesame seeds, soybeans, pumpkin seeds, pork floss, tofu, eggs, fish and so on. In addition, oral melatonin can also be considered.
A sugar friend asked: "I like to drink millet porridge very much, but I heard that drinking porridge is equivalent to drinking sugar water." I tried several times and measured my blood sugar. After drinking porridge, my blood sugar increased significantly after breakfast. I was scared and never dared to drink porridge again. "
Then how can we eat millet porridge, which can slow down the particularly fast sugar rise in porridge? 1, served with appropriate vegetables and meat dishes:
Mixed food can reduce the GI value (glycemic index) of the whole food.
Suggestion: eat vegetables first, then meat dishes, and finally eat vegetables and porridge together.
2. Adjust the time to drink porridge according to personal blood sugar:
If it is observed that sugar friends who drink porridge in the morning have a significant increase in blood sugar, millet porridge can be eaten in Chinese food or dinner. At lunch and dinner time, the concentration of hypoglycemic drugs is also relatively high, and the secretion of glucagon is relatively stable, so the blood sugar of the human body is relatively stable, and the blood sugar after meals is easier to control than breakfast.
3. Eat porridge after cooling or reheating:
This method may not be heard by many sugar friends. Does the temperature of porridge still affect blood sugar? In fact, it is to use the aging effect of starch to reduce the GI value of porridge.
Xiaomi porridge still contains a lot of starch. After the diluted starch solution is cooled, the linear molecules are rearranged and insoluble precipitates are formed through hydrogen bonds. Generally speaking, by cooling, starch particles that are easy to absorb are polymerized into starch polymers that are not easy to absorb, and the absorption of starch is slow, and the effect of increasing sugar is correspondingly slow.
Moreover, the aging effect is irreversible, so even if it is cooled and heated again, the sugar-raising effect will be slower than that of the freshly cooked porridge, and there is no need to worry about drinking cold porridge in winter.
The recommended daily intake of millet is 50- 100g/ day. People who love sugar can eat it in moderation according to their actual blood sugar situation.
My father-in-law has diabetes, and he dared not drink porridge when he was in his hometown. He said that he couldn't control his blood sugar, and it would soar when he drank it. After I asked about the situation, I knew what was going on. After helping him adjust his diet, he still drank millet porridge, and his blood sugar was controlled smoothly. And after insisting on increasing the amount of exercise, the whole person's spirit has improved a lot.
Theme: The side dishes of millet porridge and the order of eating are very important. We generally suggest that every meal should be as complicated as possible, which is not something that can be solved by a bowl of millet porridge or a bowl of noodles (when my father-in-law was in his hometown, eating was too simple, millet porridge+steamed bread, or a bowl of noodles, and blood sugar could not be high).
For example, breakfast: millet porridge, taro, boiled eggs, cold cucumber, yogurt;
If you are cooking dinner, you can make millet porridge+egg pancakes as the staple food, steamed fish, bean sprouts fried tofu and boiled lettuce.
The ingredients should be as diverse as possible, with 12 kinds per day and more than 25 kinds per week, so as to obtain as comprehensive and balanced nutrition as possible.
On the basis of diversification of staple food and matching of thickness, diabetics should pay attention to the order of eating (first eat vegetables, then eat meat, then drink porridge, and eat porridge in one bite), which can delay the rise of blood sugar ~
In addition, moderate exercise can also increase insulin sensitivity ~
It is very important for diabetics to control their blood sugar as smoothly as possible to prevent complications, and what and how much they eat as staple food. Now we all know that the staple food should be thick and thin, and diversified as much as possible. The glycemic index GI of millet porridge is 6 1.5, which belongs to the middle level (GI 55 is a low GI food, GI 55~70 is a medium GI food, and GI 70 is a high GI food). Diabetics can use millet gruel instead of some white rice flour as the staple food, instead of adding millet gruel to the original staple food ~
About the author: Chen
Master of Nutrition and Food Hygiene, Southern Medical University;
Director of Guangdong Medical Trace Elements Society, national second-class nutritionist;
Five students from Wang Xingguo Nutrition Training Class.
I have been a nutritionist in the health management industry for 7 years … and I am still tossing in the big health industry!
For people who love to eat sugar, the first thing to be clear is that any food is not absolutely taboo. The absolute taboo here means that you can't touch it at all (except, of course, food that can cause acute poisoning after eating);
Whether porridge can be eaten is a matter of great concern to many sugar friends. Many doctors will also tell patients not to eat porridge, because porridge will lead to large fluctuations in blood sugar, and it is not good to control the dosage of hypoglycemic drugs or insulin.
But in fact, if the blood sugar is not well controlled and the monitoring results show instability and disorder, then porridge is really not recommended, but if the blood sugar is controlled in the ideal range and stable, it can be eaten;
In addition, we should pay attention to the control and collocation of quantity. People who love sugar must not eat too much porridge. A small bowl is enough, not just rice porridge. Both millet porridge and white rice porridge mentioned by the questioner must be accompanied by vegetables rich in dietary fiber (lotus root, potato, pumpkin, carrot, etc.). Vegetables that cannot be classified as sugar lovers) and animal foods rich in protein, so as to reduce the glycemic index of mixed foods and make blood sugar fluctuate.
Here are some tips for sugar friends to cook porridge:
2. thick and thin collocation; Don't just put white rice in porridge. At present, the rice on the market is polished very finely, leaving almost only starch. Therefore, when cooking porridge, you should add some coarse grains, such as sweet potatoes, corn kernels, oatmeal, buckwheat and miscellaneous beans, instead of some white rice (1/3 is appropriate). Dietary fiber in these coarse grains can delay the rise of blood sugar.
3. Add more vegetables and a small amount of animal food; You can add some vegetables, such as leafy vegetables, cucumbers, Chinese cabbage and so on. And/or lean meat powder is added to the rice porridge. Dietary fiber and protein can also delay the increase of blood sugar and control the total energy.
4. Eat after cooling slightly; Carbohydrates in rice mainly exist in the form of starch. When the temperature drops, the gelatinized starch will age, and the digestion and absorption rate will slow down after aging, which is also beneficial to slow down the increase of blood sugar.
I hope my answer is helpful to you!
Doctor || Nutritionist.
I don't know much. If there are any shortcomings, please criticize and correct them.
Millet originated in China and was once an important staple food on the table of ordinary people. With the gradual improvement of people's living standards and the great abundance of food, Xiaomi gradually "retired to the second line". However, as a whole grain, millet is still the representative of healthy food, which contains carbohydrates, fat, protein, dietary fiber, minerals such as iron, potassium and magnesium, carotene, B vitamins and vitamin E, among which the carbohydrate content is slightly lower. The contents of fat and protein are higher than those of rice, and the contents of vitamin B 1 and iron are among the best in the whole grain, but dietary fiber is the lowest among all kinds of whole grains. Xiaomi's cooking is also very simple. Boiling millet porridge or steaming millet is a good choice, which is especially suitable for people who need more iron, such as high-intensity physical or mental workers, hypertensive patients, anemia people, children, pregnant women, the elderly and so on.
Dietary Guidelines for China Residents (Version 20 16) recommends that you consume 250-400g of cereals every day, including 50- 150g of miscellaneous grains and 50- 100g of potatoes, so as to keep the diversity of miscellaneous grains and follow the flour and rice principle of coarse grains and avoid single collocation. Potatoes, such as sweet potato, purple potato, potato, taro, etc. You should eat it together, such as making miscellaneous grains porridge and miscellaneous grains rice, or replacing the same amount of rice and white flour with sweet potatoes, purple potatoes and taro. This is the best way to balance your diet. Although millet is rich in nutrition, its energy is not low, and the energy per100g of millet reaches 36 1 kcal.
Compared with other coarse cereals, millet is soft and easy to cook, with low dietary fiber content and easy to digest and absorb. In the sugar index table of China Food Composition Table, the sugar index of millet is 7 1, which is obviously lower than that of rice, but much higher than that of black rice porridge, oatmeal, mung bean and taro. One experiment found that the glycemic index of millet without soaking for 20 minutes was 64, while that of millet porridge was 93. Millet porridge is indeed a food with a high glycemic index. In addition, some studies have found that the glycemic index of millet porridge is related to whether millet is soaked, soaking time and cooking time. The glycemic index of millet porridge soaked, soaked or boiled for a long time is significantly higher than that of millet porridge soaked, soaked or boiled for a short time. From the point of nutritional value, diabetics can drink millet porridge, but for the sake of stable blood sugar, it is recommended that millet should not be boiled for a long time. Sugar friends with unstable blood sugar control should avoid drinking millet porridge for the time being.
In a word, millet is a nutritious whole grain. If it is eaten together with other grains, such as miscellaneous grains porridge and miscellaneous grains rice, it is the best way to balance the diet. Millet porridge is a food with high glycemic index. For diabetics, it should be eaten in moderation. It is recommended not to soak millet before cooking millet porridge, and not to cook it for a long time, so as not to cause blood sugar fluctuations. Sugar friends with unstable blood sugar control had better not drink for the time being.
Compared with rice, millet has fewer processing procedures and much richer dietary fiber content. Vitamin B in millet, especially vitamin B2 and carotene, is several times higher than that in rice. In addition, millet also contains a certain amount of iron, which can warm the stomach, replenish qi and replenish blood, so it is a good choice to eat millet properly every day. Like rice, millet can be cooked and eaten, porridge can be cooked and eaten, and it can also be mixed with rice. In short, there are various cooking methods, but millet is also a food containing a lot of starch. After boiling porridge, the sugar index is high, so people who love sugar should not eat too much, not more than 70g at a time. Pay attention to eat with other foods, such as meat and vegetables, not just millet porridge. Millet is a good choice. Mixing and cooking rice can optimize the nutritional components in rice, provide more abundant dietary fiber and help to control blood sugar. But it's best to cook dry rice and avoid porridge.
Sugar friends can eat millet porridge, as mentioned just now. Although you can eat it, try to cook dry rice, eat porridge in moderation and eat it with other vegetables and meat. In addition, don't eat too fast, chew slowly, which is conducive to a more stable rise in blood sugar. In addition, in order to further stabilize blood sugar, you can also add some coarse grains and miscellaneous beans to millet, which can also increase food diversity and provide more abundant dietary fiber. Bean starch (slow sugar rise and low calorie) is beneficial to control blood sugar. If you are worried about blood sugar when you drink porridge, you can try to drink less when your blood sugar is low between meals. Don't drink too much at once, you can drink more times, which is more conducive to controlling blood sugar.