What type of porridge does not raise blood sugar levels?

    Generally, oatmeal porridge, mixed bean porridge, vegetable porridge, konjac porridge, and similar porridges do not cause a significant increase in blood glucose levels.

    1. Oatmeal: Oats are rich in beta-glucan, which forms a viscous substance that slows down carbohydrate absorption, reducing the rate at which glucose enters the bloodstream. They are also high in dietary fiber, increasing satiety and prolonging the blood glucose rise after meals, thus helping maintain stable post-meal blood glucose levels, making them suitable for regular consumption by diabetic patients.

    2. Mixed Bean Porridge: Beans such as red beans, mung beans, and black beans are rich in protein and resistant starch, which are digested and absorbed slowly, resulting in a low glycemic index. After consumption, they release energy gradually, avoiding significant fluctuations in blood sugar levels, while also supplying various vitamins and minerals for more balanced nutrition.

    3. Vegetable Porridge: Made primarily from vegetables such as leafy greens, spinach, and broccoli, combined with a small amount of brown rice or oats. Vegetables contain almost no carbohydrates and are rich in dietary fiber, which delays the digestion and absorption of other ingredients in the porridge, reducing the overall glycemic effect. They also provide additional vitamins and trace elements.

    4. Konjac Porridge: The main component of konjac, glucomannan, has strong water-absorbing properties and very low calories. It increases the viscosity of the porridge, delays gastric emptying, and reduces the absorption rate of carbohydrates. Additionally, it enhances satiety, reducing the intake of other high-calorie foods, which is beneficial for blood glucose control and weight management.

    5. Lean Meat Porridge: Made primarily from protein-rich ingredients such as lean meat and eggs, combined with a small amount of mixed grains. Protein takes longer to digest and absorb, slowing down the breakdown of carbohydrates into glucose, preventing rapid increases in blood sugar levels. It also provides high-quality protein to support body metabolism and immunity.

    Blood glucose levels are influenced by multiple factors, including diet, exercise, and medication. Therefore, individuals with high blood sugar and diabetic patients should adopt a comprehensive approach to blood sugar control, incorporating appropriate physical activity and medication therapy along with dietary management.