Choosing incorrect crude food will cause high blood sugar sprinkles! Nutritionists revealed 5 ways to eat NG "the rate of sugar-raising is equivalent to eating white food"

Modern refined diet brings many health problems. Many people recommend increasing the proportion of "coarse food", but incorrect eating or cooking methods of crude food can also increase blood sugar. Nutritionists introduce 5 foods that seem to be crude and have surprisingly high glycemic index.

According to the definition of the World Economic Cooperation and Development Organization (OECD), in addition to small rice and rice products, the ones you can eat with the skin are rough rice, such as: red beans, green beans, sweet potatoes, mountain medicine, peanuts... etc. The crude food retains external ingredients, so it contains more dietary fiber, vitamin B groups and minerals, which enhances the nutritional value of grains and has become one of the key points of healthy diets now.

Nutritionist Li Junfeng shared in the video that not all crude granulated foods have the effect of reducing fat and controlling sugar. If you eat something wrong or choose something wrong, the sugar-raising rate is comparable to eating white rice and drinking sugar water directly, and it is better not to eat it.

1. Glutinous corn

Although glutinous corn is not sweeter than sweet corn, the powder content is more than 70%, and the sugar increase is even worse than sweet corn. It is best to eat sweet corn during the fat-reducing period.

2. After the scattered paste

After the scattered paste is made into a paste, the more convenient it will taste and be unhealthy, because the more refined the grain is, the easier it will be to be digested and absorbed, and even turn from low-sugar-raising sugar to high-sugar-raising food.

3. Thin sliced ​​instant-eating swallow malt

Swallow malt is itself a crude grill, which is very suitable for people who reduce fat. However, instant-eating swallow malt is a processed food, which destroys the natural structure and loses the meaning of crude grilling, which increases the glycemic index. Therefore, it is best to choose unprocessed natural swallow malt during the fat reduction period.

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4. Babao Porridge

Babao Porridge is not easy to digest and can easily increase blood sugar. During the cooking process, a large amount of glutinous rice, red and other ingredients will be added. Although the food types have become rich, glutinous rice is a sticky and glutinous staple food, containing a large amount of chain powder, and is cooked very thinly, resulting in an increase in the sugar increase index.

5. Xiaomi

Millet contains minerals, vitamins B1, B2 and other nutrients, which are better than rice and white rice in this regard, but millet is easy to cook, making millet porridge and millet rice is easy to digest, and the glycemic index reaches 71, which is not conducive to controlling sugar and reducing fat (note: Generally speaking, if the glycemic index is above 70, it can be regarded as a high-sugar-rich food).