Rice with these foods can control blood sugar after a meal?

Original title: Rice with these foods to eat can control blood sugar after meals?
know that rice cooked from fine white rice is a high glycemic index of food, people who need to control blood sugar can not eat more.
, however, white rice sweet taste, sticky teeth taste, so that many people can not easily give up. Even if you cook grain rice, you need some rice to match, the taste will be more acceptable.
So, there must be a lot of people pondering one thing: if white rice with something to eat can reduce the post-meal blood sugar reaction, it can not let people fish and bear palms, both to eat delicious rice, not to eat after-dinner blood sugar burst?
Researchers found that rice, together with certain foods, has been subject to a number of related human experiments, including protein-rich foods (such as meat, egg and milk), fatty foods (such as fats, nuts, oilseeds, etc.), legumes and soy products, vegetable foods, and a variety of food mixing effects. Here to help you comb the relevant research results:
with chickpeas, black beans and other beans, can delay the role of digestive enzymes
Foreign studies have found that black beans, chickpeas, lentils and rice cooked with rice or rice to eat have the effect of controlling blood sugar after meals. Domestic research has found that red beans, mung beans, beans and so on also have a very good effect.
this is not surprising, because the beans themselves are ultra-low blood sugar reaction food, rich in phytic acid, corning and other anti-nutrients, can delay the role of digestive enzymes, and protein content is much higher than rice. The recent fashionable so-called white bean extract is roughly the same reason.
if you replace some of the rice with starch-rich beans, your post-meal blood sugar response is sure to drop. Specific starchy bean varieties can be pressed to like, boiled white beans can be, boiled red beans can also be, cheap and beautiful.
some researchers first soaked the beans and cooked them in an electric rice cooker, while others cooked in pressure cookers. Other researchers used beans from canned products directly, and the microwave oven was hot with rice.
With chicken, fish and other high-protein foods, can increase satiety, slow down the rate of stomach emptying
Foreign studies have found that rice can reduce blood sugar reaction of food such as chicken, sea bass, boiled eggs, tofu, beef balls and so on. In short, as long as it is high-protein food, almost all can play this effect. This is because high-protein foods increase satiety and promote insulin, which lowers the blood sugar response.
, high-protein foods can also slow down stomach emptying and slow down the digestion process, thereby reducing the amount of glucose produced by digestion per unit of time.
in fact, our research has long confirmed that whether it is eggs, meat or fish, as long as it is rich in protein-rich food, with rice consumption will reduce the blood sugar response. For example, the glycemic index of white rice itself is 83, while the glycemic index of rice is 37, 73, 57 and 68, respectively.
with fatty foods and butter, the effect is better than vegetable oil
Foreign studies have found that Indian ghee, butter, soy oil and food eating together have the effect of lowering glycemic index. Argan oilseeds such as batan wood, walnuts, etc. have the same effect.
, butter, ghee and other fats rich in saturated fatty acids, the effect seems to be better than vegetable oil. This may be because saturated fatty acids are better able to act with straight-chain starch, inhibiting the pasteing of starch.
researchers also discussed the timing of adding fat to cooking, showing that adding ghee before cooking was better than adding it after cooking. This may be due to the addition before cooking, which allows for better formation of starch-fat complexes during heating. And after cooking, the starch has been fully pasted, and then added fat effect will be reduced.
In combination with fruit and vegetable foods, dried fruits and fresh vegetables, blood sugar response can be reduced
the review notes, several studies have tested the effect of tomato puree, eggplant, vegetable heart, cauliflower, western blue flower, mixed curry vegetables and other rice, all played a role in reducing the post-meal blood sugar response.
recently, researchers also discussed the effects of fruit drying, rice with dried apples and vinegar-soaked dried apples, can also play a role in reducing the post-meal blood sugar response. This works better if combined with dried fruit and nuts.
Wanting to control sugar requires a diet that is rich and diverse, increasing the proportion of whole grains
In addition, many researchers have discussed the effects of many foods in controlling blood sugar responses after white bread or white bread. For example, China's food composition table records that the glycemic index of white bread is 88, but the glycemic index of bread and sauce beef, steamed bread, celery scrambled eggs, bread and butter is 49, 48 and 68, respectively. For example, a study in China found that the glycemic index of white bread was 77, but the glycemic index of milk, soybean soy soy milk, soybean black sesame syrup and soybean flaxseed syrup decreased to 63, 63, 67 and 57, respectively.
So, blood sugar control people's daily diet must be rich and diverse, not only to increase the proportion of whole grains, but also rice and beans, protein, vegetables reasonable combination, in the nutritional balance improved at the same time, but also improve the ability to control blood sugar.
one more thing to watch out for: Foods that help lower blood sugar responses are not necessarily foods that benefit diabetics! Also consider the calories, consider whether it will increase blood lipids, whether there is too much saturated fat.
Because eating fat is conducive to reducing the blood sugar reaction after a meal, let go of eating fried food, cooking too much oil, take lard butter mixed rice, that is definitely not conducive to long-term blood sugar control, not conducive to the prevention of various cardiovascular complications, not conducive to overall health.
Wen/Fan Zhihong
(Director of the Chinese Nutrition Society, Chief Expert in Scientific Communication, Ph.D., Food Science, China Association of Science and Technology)