What type of porridge does not raise blood sugar levels?

Nov 28, 2024 Source: Cainiu Health

Dr. Yang Ziqi

Introduction

Under normal circumstances, consuming porridge made from oats, mung beans, brown rice, quinoa, or black rice may not significantly raise blood glucose levels. Oats are rich in beta-glucan, a type of soluble fiber that can delay the absorption of carbohydrates, thereby reducing the rate at which blood sugar levels rise. In addition, oats contain various vitamins and minerals that are beneficial to health.

Generally, consuming oatmeal, mung bean porridge, brown rice porridge, quinoa porridge, or black rice porridge may not significantly raise blood glucose levels. Detailed explanations are as follows:

　　1. Oatmeal

　　Oats are rich in beta-glucan, a type of soluble fiber that delays the absorption of carbohydrates, thereby slowing the rate at which blood sugar rises. Additionally, oats contain various vitamins and minerals that are beneficial to health.

　　2. Mung Bean Porridge

　　Mung beans contain oligosaccharides and dietary fiber, which help slow the rise in blood glucose. Mung beans also have heat-clearing and detoxifying properties, making them suitable for consumption during summer.

　　3. Brown Rice Porridge

　　Brown rice retains more dietary fiber and vitamins, which slow down the digestive process, thereby preventing sharp increases in blood sugar levels.

　　4. Quinoa Porridge

　　Quinoa is a high-protein, low-fat grain containing dietary fiber that helps stabilize blood glucose levels. Additionally, quinoa is rich in various amino acids and minerals, offering high nutritional value.

　　5. Black Rice Porridge

　　Black rice is rich in anthocyanins and dietary fiber, which have antioxidant properties and help stabilize blood sugar levels. Black rice also contains abundant minerals such as iron and calcium, which help improve anemia and osteoporosis.

　　In daily life, it is also important to engage in regular aerobic exercise, such as walking, jogging, or swimming, which helps improve the body's sensitivity to insulin and thereby lowers blood glucose levels.

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What are the staple foods that do not raise blood sugar levels?

Under normal circumstances, staple foods such as buckwheat, oats, quinoa, corn grits, and mixed beans have a low glycemic index. These foods are less likely to cause significant fluctuations in blood sugar levels after consumption and are suitable choices for individuals needing to manage their blood glucose. In daily life, besides choosing these types of staple foods, one should also pay attention to controlling portion sizes to avoid excessive intake that may lead to exceeding total calorie limits. At the same time, it is important to consume adequate vegetables and maintain a balanced diet.

View Full Answer

What type of porridge does not raise blood sugar levels?

Oats are rich in beta-glucan, which forms viscous substances that slow down carbohydrate absorption and reduce the rate of blood sugar elevation. They are also high in dietary fiber, which increases satiety and prolongs the blood glucose rise, helping to maintain stable postprandial blood glucose levels, making them suitable for daily consumption by diabetic patients. Legumes such as red beans, mung beans, and black beans are rich in protein and resistant starch, which are slowly digested and absorbed, resulting in a low glycemic index.