First, give priority to whole grains and coarse grains. 1) Whole grains include unpolished brown rice such as brown rice, red brown rice and black brown rice, and unpolished grains such as oats, barley and rye. These whole grains retain the nutrients of brown rice and are rich in B vitamins, minerals, dietary fiber and so on. They are the best choice for diabetics. Whole-grain carbohydrate complex can slowly release glucose, without causing drastic fluctuations in blood sugar.
2) Brown rice is one of the most common coarse cereals, which retains the nutrition of rice bran, and its content of dietary fiber and vitamin B 1 is 2-4 times that of polished rice. Red brown rice and black brown rice are also very suitable for diabetic patients, and their nutritional value and blood sugar control effect are similar to those of brown rice. Can be eaten with different kinds of brown rice.
3) Millet is also a coarse grain, rich in protein, fat, vitamin B group and other ingredients. Millet with low GI, eaten with vegetables, can slowly release blood sugar, which is a better choice for diabetics. Red beans are also rich in nutrition, and protein and dietary fiber are also high, so they are suitable coarse grains.
In a word, these unrefined whole grains and traditional grains are rich in nutrition and their blood sugar rises slowly, so they are ideal staple foods for diabetic patients. You can enjoy it with different grains according to your personal taste.
Second, you can eat some grains with 7 low GI in moderation, such as oats, barley and black rice. 1) Oats have low GI value, are rich in dietary fiber, and can slowly release glucose, so they are suitable breakfast choices for diabetics. Oatmeal with low-sugar fruits and dairy products is delicious and healthy.
2) Barley is also a low GI grain, which contains dietary fiber and helps to control blood sugar. Barley also contains some special nutrients, which are also good for cardiovascular health. Barley can be used for many purposes. It can be made into barley tea or barley rice.
3) The GI of black rice is also low, and it is rich in plant protein, which can increase satiety and avoid blood sugar fluctuation. The unique aroma of black rice also greatly increases people's appetite, and it is also good to eat with some low-sugar vegetables.
4) In addition to these low-GI miscellaneous grains, you can also eat some low-GI miscellaneous grains, such as buckwheat, oats and buckwheat. , but don't eat in large quantities alone. In a word, reasonable combination of low GI cereals can help diabetic patients control their blood sugar.
Here are some things that diabetics should pay attention to: 1. Mix different grains reasonably, and don't eat only one kind for a long time. The nutritional components of cereals are different, so they can complement each other when eaten together. My personal suggestion is to eat oatmeal for breakfast, millet for lunch and brown rice for dinner, which will enrich your health.
2. control the intake of single grain and don't eat too much. It is advisable to eat a bowl of whole grains every meal to avoid excessive blood sugar rise.
3. The grain should be chewed slowly to reduce the speed of blood sugar rise. I suggest you eat cereal mixed with vegetables, which can delay the absorption of carbohydrates.
4. Eating protein food while eating cereal is also helpful to control blood sugar. For example, eat rice with some lean meat or soy products.
5. Avoid eating high-sugar carbohydrate foods, such as exquisite cakes and bread. This kind of food can easily cause blood sugar to soar.
These are my views on the choice of cereals for diabetics, hoping to provide some reference. It is very important to choose grain collocation scientifically to control blood sugar. You are also welcome to exchange more experiences.