事实上，各种谷物的淀粉含量和热值差别不大。 100克谷物的淀粉含量在70-80％之间，杂交豆的淀粉含量约为60％。因此，如果食用的谷物量与精制白米的量相同，则淀粉摄入量也不会太差。作为糖尿病患者，必须控制一天的总碳水化合物含量，并且由于食用谷物，不得随意破坏限制。对于需要减肥的人来说同样如此。他们不应该吃任何东西，因为他们吃杂货。正确的方法是用至少相同数量的杂粮替代白米粉，优选略小于之前食用的谷物总量。例如，我们现在每天吃200克甚至150克的杂货，而不是每天吃250克大米（两碗半白米）。由于谷物的饱腹感和营养价值较高，它可以避免饥饿和低血糖，同时减少谷物的含量，这对糖尿病患者的生活质量至关重要。同时，各种有色金属谷物可以提供更多的抗氧化剂，更多的维生素和矿物质，这对预防糖尿病的各种并发症也至关重要。
02_各种杂粮的选择与其餐后血糖反应密切相关。例如，又称杂粮，大米，糯米，糯玉米等粘粒品种，餐后血糖反应非常高，不逊于白米粉，甚至更高。当许多老人谈论吃杂货时，他们只想吃玉米。不幸的是，他们觉得糯玉米非常好吃，所以他们可以自由地吃，结果不利于控制血糖。其他人则认为糯豆馒头和粽子是杂粮，自由地吃它们肯定会导致同样的悲剧。另一种非常可能的情况是购买或食用“假谷物”的主食产品。现在市场很普遍：全麦面包和全麦馒头都没有真正的名字，只放少量的麸皮，其实本质就是软白馒头;被称为玉米窝，实际上，它里面放了很多白面粉;被称为玉米饼，不仅是白面粉，而且还添加了发酵粉，使质地更柔软，导致特别快的消化率和相当高的血糖反应。同样，还有荞麦饼，紫米糕，玉米饼等。在超级市场出售的八宝粥预混米饭也是如此，其中大部分是白米饭，但只有少量的杂粮豆象征性地放置。白米是目前市场上成本最低的谷物。其他杂粮价格昂贵，所以放少钱便宜。消费者也习惯以米饭为主，少量的杂粮点缀，味道更柔软，但这种白米饭所谓的杂谷粥，当然不能抑制餐后血糖的反应。
03还有一些产品，如“营养谷物”和“粗粮饼干”，已知适合糖尿病患者。甜营养燕麦片具有控制血糖的作用，它会被大量的糊精倒出，比吃白米更糟糕。粗粮饼干被称为增加纤维，添加高水平的脂肪，这不利于长期控制血糖。
原文
Why does eating cereals raise blood sugar instead?
In fact, the starch content and calorific value of all kinds of grain are not very different. The starch content of 100 grams of grain is between 70-80%, and that of hybrid beans is about 60%. Therefore, if the amount of grains eaten is the same as the amount of refined white rice, the amount of starch intake is not too bad. As a diabetic, the total carbohydrate content of a day must be controlled, and the restriction must not be broken at will because of eating grains. The same goes for people who need to lose weight. They shouldn't eat as much as they want because they eat groceries. The correct way is to replace the white rice flour with at least the same amount of miscellaneous grains, preferably slightly less than the total amount of grain eaten before. For example, instead of eating 250 grams of rice (two and a half bowls of white rice) a day, we now eat 200 grams or even 150 grams of groceries. Because of the higher satiety and nutritional value of cereals, it can avoid hunger and hypoglycemia while reducing the amount of cereals, which is essential for the quality of life of diabetic patients. At the same time, all kinds of non-ferrous cereals can provide more antioxidants, more vitamins and minerals, which is also crucial to prevent various complications of diabetes.
02_Variety selection of miscellaneous grains is closely related to their postprandial blood sugar response. For example, also known as miscellaneous grains, rice, sticky millet, waxy corn and other sticky grain varieties, postprandial blood sugar response is very high, not inferior to white rice flour, or even higher. When many old people talk about eating groceries, they just want to eat corn. Unfortunately, they feel that waxy corn is very delicious, so they can eat it freely, and the result is not conducive to the control of blood sugar. Others believe that glutinous bean buns and rice dumplings are miscellaneous grains, and that eating them freely will surely lead to the same tragedy. Another very likely scenario is to buy or eat the staple food products of "pseudo-cereals". Now the market is quite common: whole wheat bread and whole wheat steamed bread have no real name, which only put a small amount of bran, in fact, the essence is soft white steamed bread; known as corn nest, in fact, put a lot of white flour in it; known as corn cake, which is not only white flour, but also added baking powder, so that The texture is softer, resulting in a particularly fast digestion rate and a fairly high blood sugar response. Similarly, there are buckwheat cake, purple rice cake, corn cake and so on. The same is true of Babao porridge premixed rice sold in supermarkets, most of which are white rice, but only a small amount of miscellaneous grain beans are symbolically placed. White rice is the lowest cost grain on the market at present. Other miscellaneous grains are expensive, so it seems cheap to put less. Consumers are also accustomed to rice-based, a small amount of miscellaneous grain embellishment, the taste is more soft, but such a white rice-based so-called miscellaneous cereal porridge, of course, can not suppress the postprandial blood sugar response.
03 There are also products such as "nutritious cereals" and "crude grain biscuits" that are known to be suitable for diabetics. Where sweet nutritious oatmeal has the effect of controlling blood sugar, it is poured out by a lot of dextrin, worse than eating white rice. Crude-grain biscuits are labeled as increasing fibre, adding high levels of fat, which is not conducive to long-term blood sugar control.
