Man is iron, rice is steel! Carbohydrates are an important source of energy for our bodies, but would you believe it if it was said that staple foods may be more harmful than meat? A study in the United States has shown that low quality carbohydrates may be more harmful than fat.

A. U.S. study: low quality carbohydrate diet is worse than fat

The so-called low quality carbohydrate diet actually refers to the high glycemic index food, after entering the body can be quickly digested by the body, absorption and utilization, can lead to a rapid rise in blood sugar in a short period of time, common daily sweets, drinks, rice buns and noodles and other refined grains also belong to the low quality carbohydrate.

The New England Journal of Medicine had earlier published a study that pointed out that long-term low-carbohydrate intake increases the chances of cardiovascular diseases such as heart attack and stroke.

A total of nearly 140,000 subjects aged 35 to 70 years were selected for the study, and they were followed up for an average of 9.5 years. During the follow-up, the researchers used questionnaires to understand the subjects' dietary intake and to estimate the glycemic index and glycemic load in the subjects' daily diet.

The results found that long-term consumption of a low-quality carbohydrate diet may be associated with a 50 percent increased risk of cardiovascular death in subjects with cardiovascular disease; even in people without cardiovascular disease, the rate increased by 20 percent. The researchers said that low quality carbohydrates may be even worse for health than most fats in the diet.

Why is low quality carbohydrates bad for human health? Wang Lei, deputy director of the Department of Nutrition of the First Hospital of Zhejiang University School of Medicine, said that low carbohydrates will be absorbed and used by the body quickly after entering the body, leading to a significant increase in blood sugar after meals. For some people who suffer from diabetes, it is very unfavorable for the control of blood sugar after meals. In addition, the blood sugar will fall again within a short period of time, and the sudden rise and fall of blood sugar is more terrible than simple high blood sugar, which is very likely to cause cardiovascular accidents.

For the average person, long-term intake of low quality carbohydrates may also lead to cardiovascular disease, metabolic disease, and even tumor risk will rise. Because blood glucose regulates the function of several systems and organs in our body, a sudden rise and fall may lead to impaired function of other organs, resulting in overall metabolic abnormalities in the body's organs and causing diseases to occur.

Low-quality carbohydrates pose such a threat to health, and almost all of the staple foods we eat regularly in life are in the low-quality carbohydrate category, can these staples still be eaten? How to go about a healthy intake of low quality carbohydrates?

Second, rice, buns, noodles, what are the three main food staples to eat?

The GI (glycemic index) values of the three staple foods are 83.2 for rice, 88.1 for steamed buns and 81.6 for noodles. for the average person, proper intake of these fine grains can give the body enough energy supply and have little effect on blood sugar, but it is not recommended that diabetics simply eat refined white rice and noodle staple foods.

For people with diabetes, it is important to follow these principles in the choice of staple foods.

1, coarse and fine with smart

Mixed food has a certain impact on the decline of GI value, it is recommended that sugar lovers mix high GI staple foods with low GI staple foods on a daily basis, so as to neutralize the overall GI value of the main meal. When eating rice, noodles and other fine staple foods on a daily basis, coarse grains, mixed legumes and other coarse grains can be added as appropriate.

2、Don't overcook the staple food

In the cooking of staple foods, be careful not to overcook them. Generally speaking, the more finely processed and softly cooked the food is, the faster it will be digested after entering the body, which will also lead to a faster rise in blood sugar after meals. In the daily cooking of noodles, rice and other staple foods, appropriate less cooked for a while (cooked case), for post-meal blood sugar control has certain benefits.

3、Save the main food for last

Diabetics should pay attention to the order of their daily meals. It is generally recommended that staple foods with a high glycemic index be eaten last, with vegetables and meat and eggs first. Doing so will allow the intake of high GI index staple foods to be reduced, which will be of great benefit to the control of blood sugar after meals.

4、Chew slowly and swallow carefully

To control postprandial blood sugar, it is also very important to learn to chew and swallow slowly. Slowing down the speed of eating has a great benefit for the control of the amount of food eaten, which can somewhat reduce the amount of food eaten and enhance the feeling of satiety, which is conducive to the control of post-meal blood sugar in diabetic patients.

Some people with diabetes may say, "Since low quality carbohydrate staples can cause a rise in blood sugar after meals, I should just eat all the roughage and everything will be fine. In fact, this practice is not recommended.

Third, the staple food ton ton roughage, blood sugar is not necessarily good

1、Miss selection

Currently there are a variety of coarse grains sold on the market, including oats, buckwheat, millet, yellow rice, etc. Some people do not understand the GI value of these foods, only think that coarse grains is good. I do not know, millet, yellow rice and other coarse grains GI index is higher than fine rice and noodles, improper consumption will cause a wide range of postprandial blood glucose elevation.

2、Eating too much

Coarse grains are rich in dietary fiber, and long-term intake of large amounts of coarse grains will lead to excessive intake of dietary fiber in the body, which will also lead to an increase in blood sugar. In addition, eating a large amount of coarse grains will lead to insufficient intake of other nutrients, which may cause hypoglycemic symptoms, resulting in a sudden rise and fall of blood sugar, which is not good for blood sugar control. A large amount of dietary fiber can also bring too much burden to the gastrointestinal tract, which may cause some other health risks.

3, cooked too soft

Some diabetics think that coarse grains are a bit difficult to chew, and will choose to cook them until they are soft and then eat them. This will allow the coarse grains into the body can be quickly digested and absorbed by the body, but also cause a rise in blood sugar after meals, losing the meaning of eating coarse grains themselves.

Some diabetics are a little impatient when they see this. Then I just do not eat staple food! The daily only eat meat and vegetables, do not eat staple food at all is not good?

Fourth, diabetics do not eat staple foods, eat more meat to fight hunger is feasible?

Of course not! Diabetics who do not eat staple foods will cause the body not to consume sufficient carbohydrates. In this case, fat has to provide excessive calories, which will bring a greater threat to the brain, myocardial metabolism and other organ functions mainly glucose function; at the same time, a large intake of high-fat, high-protein meat products will also increase the metabolic burden of the liver and kidneys, which will easily lead to an increased risk of cardiovascular and cerebrovascular disease complications.

In addition, a large intake of meat in diabetic patients can lead to a decrease in carbohydrate intake and an increase in fat intake. When the amount of carbohydrates in the body decreases and the amount of fat increases, it may lead to inadequate fat decomposition and the production of harmful substances in the body, which will have a negative impact on the blood sugar control and health of diabetic patients.

In fact, an unbalanced diet is the bane of disease, do not simply attribute to which food, it is recommended that we match coarse and fine grains in our daily lives, eat less ration and more meals, eat more fresh fruits and vegetables, and have a balanced diet is the only way to protect our health. #Health2022 #Healthy Star Program

Reference.

[1] "Diabetics should catch these diet tips". Guangming.com. 2019.3.19

[2] "Regularly eat coarse food, why blood sugar is still unstable? Because you have made these mistakes! . People.com.2019.2.10

[3] "What hurts more than fat is actually 'low quality' carbohydrate ......". Life Times.2021.3.19

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