Diabetes patients should check whether there are full grains in the three meals.

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Diabetes patients should check whether there are full grains in the three meals.

Liu Mingming

Insufficient whole grain intake is one of the main causes of diabetes.In the endocrine clinic, I usually look at the three meals of diabetic patients to understand the patient’s diet.However, unfortunately, I rarely see whole grains in these photos of patients.

Many diabetic patients eat less whole grains

In 2021, Harbin Medical University Li Ying, Sun Changzheng and other scholars published the "Future of Chinese Diabetes Nutrition Prevention" in "Cell Metabolism (Cell metabolism)" magazine showing that one of the main dietary risk factors for diabetes in my country is less all -grain intake. Excessive intake of refined grains.

At present, many epidemiological research evidence shows that the whole grain has a positive effect on the prevention and control of type 2 diabetes.A number of forward-looking research results show that an average daily intake of 27-30 grams of whole grains can significantly reduce the risk of type 2 diabetes.The results of the "dose-reaction" analysis of the queue research show that when a total of 60-90 grams of whole grain per day is 2-3 times a day, the prevalence of type 2 diabetes can be reduced by up to 32%.

Other studies have paid attention to the long -term intervention of patients with type 2 diabetes patients. A study shows that patients with type 2 diabetes insist on taking 100 grams of whole grain food. Compared with the control group one month, the blood sugar level can be significantly significant after meals.Decrease, insulin sensitivity is significantly higher.The results of a contingent analysis of 14 random control tests (RCT) and 2 non-controlled observation research show that compared with refined grain food control diet, type 2 diabetes patients regularly consume all-grain food (50-100 grams/day/day, Last 1-4 weeks) can significantly reduce the level of glycated hemoglobin and empty blood glucose.

Full grain is a good staple food for patients with diabetes

Many patients have just suffered from abnormal sugar tolerance or diabetes. "Talking about the change of carbon and water", the staple food limit is too strict, which ultimately leads to obvious low blood sugar reactions, weakness of the whole body, unable to work and normal life and physical exercise.

Other people only eat refined grains, and it is not enough.The long -term refined grain’s heart panic and hunger is very common in clinical practice. Type 2 diabetes and obesity belong to the problem of "hidden hunger". Most of the patients have obvious hunger in clinical practice.Symptoms such as hand shake.

Therefore, I often recommend all grains for patients with diabetes. The whole grain rice is rich in dietary fiber, comes with a sense of satiety. There is no need to strictly restrict the intake as refined carbohydrates.The correct method of intake is to eat whole grains from the beginning of eating, and you can eat fullness. This will not only be full, but also keep the blood sugar within the normal range after the meal.

After listening to my suggestions, some patients went home and tried. They feedback that after the full grain rice was adjusted, the hospital testing report showed that the blood glucose of the empty stomach and the post -meal was significantly improved, the level of high insulin decreased, and the glycated hemoglobin gradually reached the standard.Famental hunger disappears, sleep and stools have also improved, and they are full of energy.

Teach diabetic patients to make whole grain rice

Some people say that the whole grain is not delicious than the fine white rice noodles. It is actually wrong.

It is recommended that you do this: ingredients include brown rice, buckwheat kernels, black rice, millet, big yellow rice, oats, green crickets, barley, sorghum rice, quinoa and other whole valley rice. Beans include red beans, mung beans, eagle mouth beans, soybeans, peas, peas, peas, Emperors, kidney beans, eyebrow beans, lentils, etc., beans are used for 12-24 hours in the refrigerator of 4 degrees Celsius.Select 1-2 types of whole grain and beans in a meal. It is recommended to cook the pressure cooker. The whole grain rice tastes soft and glutinous, and the nutritional value is also better than refined grains.

It is recommended that patients with diabetes choose a variety of whole grains to mix, and try to steam rice with complete grain as much as possible. Do not polish or porridge.Increased insulin resistance due to saturated fatty acids and trans fatty acids will increase excessive intake of cholesterol in the diet, restricting the intake of saturated fatty acids and trans fatty acids to avoid interfere with the good effect of whole grains.

Type 2 diabetes is a lifestyle disease. Among them, diet intervention is the preferred measure to prevent and treat type 2 diabetes. Patients with diabetes may wish to improve from the whole grain staple food of each meal.If conditions permit, it is recommended that sugar friends take photos to record their three meals every day. When going to the hospital to see the clinic, the endocrinologist can help you "check". Whether your three meals are full of grains and weights are the key to finding problems.

(The author’s deputy chief physician of the Department of Endocrinology of the Second People’s Hospital of Shenzhen, Qiao Jingfang, the full grain channel of the People’s Daily Health Client of the People’s Daily, also contributed.)

Source: People’s Daily-Science Popularization China

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