Either you don't eat rice, or you can let it cool before eating it. Eating rice while it's hot will cause blood sugar to soarGrandma Li is in a corner of the community again, giving classes to her old friends

Either you don't eat rice, or you can let it cool before eating it. Eating rice while it's hot will cause blood sugar to soarGrandma Li is in a corner of the community again, giving classes to her old friends.

Grandma Li usually doesn't have much to do at home. She "surfs" online to read health articles, and after reading them, she will give science popularization to the old friends in the community.

No, she read another article this time,It's about the issue of lowering blood sugar with riceAfter reading it, I couldn't wait to run downstairs and chat with my old friends.

Only Grandma Li said that "experts" said that diabetes patients should not eat rice while it is hot. If they want to reduce blood sugar, they should either eat it cold or not eat it because it will produceResistant starchIt can lower blood sugar.

Neighbor Aunt Wu was killedDiabetesI have been troubled for many years and often have poor blood sugar control. After listening to Grandma Li's method, she immediately followed it, but her husband didn't understand when she saw this:It's also a bowl of rice, can there be a difference between hot and cold?

He felt that his wife was listening to rumors and trying to stop her, but couldn't think of a suitable reason. He tried his best to persuade her, but was firmly rebuked by Aunt Wu. This even made him suspect that he had eaten the wrong rice for most of his life?

What is the relationship between rice and blood sugar? Let's take a look together.

1 Can I have rice with high blood sugar?

DiabetesDiabetes

Certainly.Rice and other staple foods contain abundant carbohydrates, which can provide the body with the energy it needs for daily use.55% to 65% of the daily energy needs of adults are provided by carbohydrates. Long term lack of carbon and water intake can lead to insufficient energy consumption in the brain, which can easily trigger a series of health problems.

Diabetes

Don't just eat fine rice noodles. When cooking staple foods, you can add some coarse grains, such as brown rice, oats, miscellaneous beans, etc. These foods can help reduce the post meal blood sugar response, enhance satiety, and slow down the emptying speed of the stomach.

When cooking, it is not recommended to make the food too soft and rotten, as it can easily cause the body to quickly digest, absorb, and utilize it, leading to an increase in blood sugar after meals.

It is recommended to cook and eat as much as you want in daily cooking. Do not repeatedly heat or stir fry leftover food, as it can easily make the rice soft and rotten. Adding oil and salt can increase the calorie content of the rice, leading to an increase in blood sugar after meals.

2 Eating "cold rice" is beneficial for health, can you lose weight, and lower blood sugar?

Rumors have it that after rice is cooled, its starch content becomes resistant starch, which has low calories and is difficult for the body to digest. It can help lower blood sugar, blood lipids, and effectively lose weight. But is it really the case?

Professor Wang Hui, Dean of the School of Public Health at Shanghai Jiao Tong University School of Medicine, stated that,Resistant starch is indeed not absorbed by the small intestine and belongs to a type of insoluble dietary fiber. After consuming resistant starch, the fluctuation of postprandial blood sugar is relatively small, and it belongs to foods with low glycemic index, which is helpful for improving blood sugar and blood lipids.

Although resistant starch cannot be absorbed by the small intestine, it can ferment in the large intestine to produce short chain fatty acids. This substance can help inhibit excessive proliferation and transformation of intestinal cells, improve intestinal health, and regulate intestinal microbiota.But these are only theoretical things,More research is needed to support the physiological efficacy and mechanism of action of resistant starch.

It is not recommended to consume a large amount of resistant starch in daily life to lose weight or lower blood sugar, as the human body has a perception of calorie intake. When calorie intake decreases, a compensation mechanism is activated, causing a person's appetite to increase and consume a large amount of food. Research has found that excessive intake of resistant starch can trigger compensatory mechanisms in the body,They may even consume more food as a result, and the gains outweigh the losses.

Another important point is that the content of resistant starch produced by rice after cooling is very limited. And for some elderly people with poor digestive function, eating cold rice can easily causeGastrointestinal discomfort,It cannot maintain intestinal health.

Also, if the rice is left cold for too long,Easy to be contaminated by bacteriaIt may even lead to food poisoning as a result.

3 Which is healthier, rice or Mantou?

Rice and Mantou are two common staple foods in daily life. There is a lot of controversy about which staple food is better. Xiaomiao will take you to learn more about it.

Start withNutritional aspectSeen from the above, rice and Mantou have basically the same content of dietary fiber, iron, sodium and B vitamins under the same weight, so there is no need to worry too much about this;

Let's talk about it againSugar index,Most people think that Mantou is easy to digest and absorb, and the sugar index should rise faster than rice. In fact, their glycemic index is also very close, and their impact on postprandial blood sugar is almost the same;

Finally, let's talk about itquantity of heat100g474KJquantity of heat26.4g967KG50.9g2

However, as a staple food, Mantou or rice can be eaten every day, mainly depending on personal preferences.

quantity of heatFried Rice, fried noodles, Fried Dough Twists, deep-fried dough sticks, Shaobing (Baked cake in griddle) and crisp bread

Eating staple foods in daily life cannot simply be limited to fine rice noodles. It is important to diversify your intake of staple foods as much as possible and maintain a balance of thickness and texture. At the same time, do not be superstitious about claims such as cold rice lowering blood sugar, to avoid unnecessary threats to health.

reference material:

[1] Eating cold rice can lower blood sugar? Do you want to let the rice cool and eat it? "Fruit Shell, 2019-09-11

[2] Resistant starch..2020-08-30

[3] Too much or too little staple food will affect life! Which is healthier, rice or Mantou? Many people don't know. Popular Science China. September 7, 2011

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