Coarse grain porridge can easily cause blood sugar to rise
Eating coarse grains is better than cooking coarse grains compared to fine grains such as rice and white flour.
Coarse grains mainly include two types: one is coarse rice, whole wheat, etc. without finishing; the other is various miscellaneous grains except rice and wheat.
For example, corn, millet, black rice, purple rice, barley, oats, buckwheat, etc. of cereals, soy beans, mung beans, red beans, black beans, etc. of mixed beans.
Coarse grains can lower cholesterol, reduce the incidence of chronic diseases, cardiovascular disease, type 2 diabetes and cancer.
In addition, coarse grains can also promote digestive function, relieve constipation and balance the flora in the body.
Although everyone knows that eating coarse grains, there are still big misunderstandings when eating, especially in cooking methods, such as fried, porridge and other methods will lose the nutrients in coarse grains to a certain extent.
The crude fiber in the coarse grain feed has a very small amount, but if it is fried by cooking, it will absorb a lot of snacks, and the unsaturated fatty acids, vitamins and other nutrients in the coarse grain will be lost.
Need to be reminded that making coarse grains into very soft porridge is the biggest misunderstanding.
Many people think that porridge is light and healthy, and easy to digest, especially its low glycemic index, and patients with chronic diseases such as diabetes should eat more.
However, research has found that the softer and worse the porridge, the higher the starch gelatinization in the coarse grains, the faster the blood sugar rises.
So how do you make whole grains that are both delicious and healthy?
First, mix cereals and beans at a ratio of 3: 1 or 2: 1 and soak overnight.
Then, put the soaked coarse grains in a steamer and cook them, usually 10?
Just 20 minutes.
Steamed coarse grains can be mixed with rice to cook rice, or you can put some wolfberry and walnuts and cook the porridge over low heat.
However, it should be noted that this porridge should be of clear soup type and cannot be cooked into a slimy state.
After the coarse grains are steamed, the eggs and tomatoes, green peppers and other vegetables are fried together, and the nutrition is more balanced.
If you ca n’t finish the steamed coarse grains, you can split them up and eat them after freezing.