At the dinner table every day, we often hear the warm reminder that “eating more whole grains is good for you”. Especially for those friends who are concerned about blood sugar health, choosing the right whole grains can not only enrich your diet, but also help stabilise blood sugar levels while enjoying delicious food, making life healthier.
Which whole grains are most beneficial for blood sugar control?
Oats
- Oats are rich in β-glucan and fibre. Compared to wheat and rice, these nutrients in oats can slow down the movement of food in the digestive tract and help control the rise in blood sugar after meals.
- It can be used as a breakfast staple, such as oatmeal porridge, or added to nuts and fruit to make healthy breakfast cereals.
Buckwheat
- Buckwheat contains rutin and the trace element chromium, which can increase the activity of insulin, helping to lower blood sugar levels. At the same time, the dietary fibre in buckwheat can promote gastrointestinal motility and help relieve constipation.
- It can be made into buckwheat noodles, buckwheat cakes, etc.
Job’s tears
- Job’s tears are rich in fibre and plant protein, which can help keep you feeling full for longer and help stabilise blood sugar levels.
- Job’s tears can be eaten with red beans.
Black rice
- Rich in fibre, vitamins and minerals.
- Although black rice is a carbohydrate, it has a relatively low glycaemic index and can provide the body with energy after a meal. However, if eaten in excess, it can raise blood sugar levels.
- It can be mixed with other grains to make cooked rice or black rice porridge.
Warm Tips
Although coarse grains are beneficial for blood sugar control, you should choose and consume them in moderation according to your own situation. You should also monitor your blood glucose levels regularly and adjust your diet and treatment plan as your blood glucose levels change.
Conclusion
Whether it is the warmth of oats, the freshness of buckwheat, the smoothness of black rice or the elegance of Job’s tears, they not only bring a variety of pleasures to the taste buds, but also help to control blood sugar. I hope I’ve given you some useful hints for a healthy life.
