Do you die faster with more staple foods? Chinese love white rice is the worst staple food? Here comes the truth

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One, eat more staple food die faster, rice is the worst staple food?

Earlier, an article titled "white rice is the king of junk food" spread like wildfire on the Internet, the article claimed that rice is only starch and sugar, almost no protein, vitamins and other nutrients. It is a typical junk food and the worst staple food. Is there any truth to this claim? Can rice still be eaten?

In fact, the reason for this claim is mainly related to these 2 reasons:

One is that rice has a high glycemic index. White rice glycemic index of more than 80, and mashed potatoes, glutinous rice and other high-glycemic food, high blood sugar people really need to eat less; two is a single rice nutrition. After thorough fine processing of rice, the outer layer is completely removed, the proportion of starch has risen dramatically, from the nutrient composition, it is indeed relatively single.

So, this rumor still has some truth, so does it mean that white rice is really the worst staple food, can not be eaten in the future?

The answer is no. Although rice is a single nutrient, it contains a large amount of starch, some protein, and a small amount of vitamins and minerals, which are the source of energy for the body. The starch within the rice can be converted into glucose when it enters the body, and glucose is the only energy substance that the brain can utilize. Once the body lacks glucose, it will cause irritability, dizziness, memory loss and a series of symptoms appear. That's why it's important to eat rice.

Director Bian Huawei, director of clinical nutrition at the Third Affiliated Hospital of Sun Yat-sen University, pointed out that diabetic patients must eat staple foods to prevent hypoglycemia, ketoacidosis and other adverse reactions.

But you can't consume rice in large quantities with impunity, but you should eat it in a controlled manner. It is recommended to cook rice with coarse grains, each meal intake in about 7 minutes full can be, cooking time do not cook too soft. When eating, it is best to chew and swallow slowly, so that you can slow down the speed of eating and reduce the rate of absorption of carbohydrates within the staple food, which is helpful in controlling blood sugar.

Two, why do Japanese people also eat rice but have smooth blood sugar control?

According to a report released by WHO, Japan has one of the lowest obesity rates in the world, accounting for only 3%, and the prevalence of diabetes in Japan is the lowest level in the world. Why do Japanese people also eat rice, but blood sugar control is good? It has a lot to do mainly with the Japanese dietary patterns between.

First, the way of eating is different. Japanese people are more inclined to eat cold rice, cool rice within the more resistant starch, and resistant starch has a smooth blood sugar, reduce hunger, laxative effect; in addition, Japanese sushi will be mixed with vinegar, some studies have shown that the addition of vinegar will be insulin sensitivity increased, lowering postprandial blood sugar.

The second is a different dietary structure. The Japanese diet pattern is similar to the Mediterranean diet, daily intake of food in seafood, fresh food, fruits and vegetables, beans and grains accounted for a higher proportion of these foods are rich in dietary fiber, which can slow down the body for glucose absorption, play a role in controlling blood sugar.

Three, do not want to lose control of blood sugar, less touching 4 kinds of sugar-boosting food

Some food eaten after the blood sugar rose quickly, which is undoubtedly inappropriate for people with high blood sugar. In general, we will measure the GI value of the food glycemic index, GI value >75 food is called high GI food, want to stabilize blood sugar is not out of control, it is recommended to eat as little as possible these kinds of high GI food.

1, glutinous rice chicken

GI value of glutinous rice chicken is higher than glucose, because steamed white glutinous rice is easy to paste, in the digestive process will be broken down into low polymerization of sugars under the action of amylase, which will ultimately lead to a rise in blood sugar.

2, mashed potatoes

Potatoes after milling, pasteurization layer will increase significantly, the GI value will also rise dramatically. Data show that the GI value of mashed potatoes is 87, compared to steamed potatoes increased by 22, into a veritable high GI food.

3, watermelon

Watermelon GI value of 72, also belongs to the high glycemic index of the food, a one-time intake of a large number of watermelon will lead to a sudden rise in blood sugar. For people with high blood sugar themselves, it may also lead to diabetic ketoacidosis.

4, thin rice

Compared to dry rice, thin rice glycemic index will be a little higher, especially some of the cooked especially soft thin rice, consumption will be quickly absorbed and utilized by the body, which will lead to a substantial rise in postprandial blood sugar.

Four, control blood sugar, the National Health Commission recommended to eat these 4 kinds of staple food

National Health Commission issued the "Adult Diabetes Dietary Guidelines (2023 Edition)" in the sharing of suitable for diabetic patients to eat the 84 days of recipes, which is high-frequency sugar-control staple food is these 4 kinds of, you can refer to.

Mixed grains and beans are coarse grains, and it is recommended that mixed grains and beans account for 1/3-1/2 of the total when cooking, and it is recommended that women consume 50-75g of rice in one meal, while men can consume 75-100g of rice. Common grains include quinoa, buckwheat, corn, millet, sorghum rice, miscellaneous beans have green beans, red beans, kidney beans, fava beans and so on.

Generally do not recommend eating 100% pure buckwheat noodles, because this buckwheat noodles taste bad, and expensive. Daily choice of buckwheat flour content in 30-50% of the buckwheat noodles, other ingredients should also look good, give priority to whole-wheat flour, common whole-wheat flour, black whole-wheat flour is appropriate, these substances within the dietary fiber is also richer, conducive to controlling blood sugar.

Oatmeal is also a good coarse grain, but when you buy it, pay attention to look at the list of ingredients, choose the list of ingredients only oatmeal products better. Avoid choosing some instant oatmeal with more additives, these instant oatmeal will add a lot of sugar, salt, etc. in order to ensure the taste, which can easily lead to elevated blood sugar after consumption.

Steamed grains and potatoes are good staple foods, you can choose corn, groundnuts, taro, yams, etc., which can replace white rice as the main food.