Today is the 8th day of the lunar month, and everyone says “after the 8th day of the lunar month is the New Year”. Families are busy preparing for the New Year, and making and drinking porridge is the theme of the day.
However, can diabetics drink congee?
This question is almost one of the most frequently asked questions in the background by diabetic doctors.
The answer is: you can drink a little, but because the glycemic index is relatively high, it can cause blood sugar fluctuations after meals.
Therefore, we recommend that you make a variety of beans and coarse grains together to make “rabi rice”.
Coarse grains are healthy, but the way they are consumed is more important.
Coarse grains play an important role in preventing diabetes, high blood pressure, obesity, constipation and other diseases. The more coarse grains people eat, the lower their risk of developing chronic diseases such as cardiovascular disease, type 2 diabetes and cancer. Moreover, coarse grains promote a healthy digestive tract and improve bowel movements.
Coarse grains are healthy because they are rich in many nutrients and dietary fiber, have little fat, and are not overloaded with sugar and salt.
Although people are aware of the benefits of coarse grains, they are still somewhat incompetent when it comes to eating them.
Some people in order to make the color ugly texture brown coarse grains delicious and good-looking, adding a lot of flour, starch or coloring, such as a variety of court nest, fine buckwheat cakes, etc.; some people make coarse grains into snacks, with a lot of oil to improve the taste texture, with a lot of sugar to tempt the taste buds; there are deep-fried method of cooking, the introduction of a large amount of fat, while the vitamins in coarse grains and other nutrients are also lost.
What’s wrong with cooking coarse grains into rabi congee?
What about cooking congee? Congee and light, but also good digestion, coarse grains cooked porridge is absolutely right ah. Why does cooking porridge also damage the health properties of coarse grains?
The problem is the glycemic index. Many people like to drink very soft, sticky porridge. In such porridge, the starch in coarse grains is fully muddled, and the glycemic index becomes high. We say that coarse grains are suitable for diabetics precisely because of their low glycemic index. If the coarse grains are boiled into porridge, such benefits are lost.
Therefore, it is best to steam coarse grains and make them into “dry rice”.
Healthy and delicious ways to eat coarse grains
Eating coarse grains in a dry way is very monotonous when you think about it. As a foodie, you have to make it delicious! I’d like to share with you some of my delicious tips.
1, soak rice and beans
Mix various cereals and beans in the ratio of 3 : 1 or 2 : 1, soak for a few hours, you can soak overnight.
Cereals can choose oats, barley rice, barley, barley, etc., beans I prefer red beans, kidney beans, etc.
2, cook rice
Then put the soaked coarse grains into the rice cooker, according to the normal cooking rice program, cooked on it.
3.Yams and ingredients to add color
In order to make the waxed rice more delicious and beautiful, I usually add some sweet and soft potatoes, such as sweet potatoes and purple potatoes. If you want to be more gorgeous, you can also add peanuts, goji berries, raisins, etc., steamed together with coarse grains, the whole pot of rice are fragrant and beautiful, delicious and can not stop.
Moreover, it’s hard to get too much coarse rice because it’s so satiating and very easy to get full. Not only is it essential for diabetics to control their blood sugar, but it is also a godsend for weight control. Recently, I have been eating roughage with my diabetic grandmother and I have really lost weight.
Hurry up and soak up the ingredients. I wish you all a delicious, healthy and slow-rising sugar rice!