Dangerous breakfast for diabetics: a nutritionist listed cereals that cause spikes in sugar
In diabetes, blood glucose control is one of the key tasks, and the diet plays a huge role in this. Many believe that porridge with sugar ...
In diabetes, blood glucose control is one of the key tasks, and the diet plays a huge role in this. Many believe that porridge with diabetes is a useful diet. But not all porridge is safe, said Russian nutritionist Olga Pavlova, writes sb.by.
According to Olga Pavlova, there are dangerous porridges in diabetes:
- First of all, it's white rice porridge. The glycemic index is 70-80. In the process of grinding, grains lose their shell and fiber, which normally slows down the absorption of sugar. Second, semolina. The glycemic index is 65-84. The dish causes a rapid and strong rise in blood glucose levels, comparable to eating a white muffin. There is practically no useful fiber in the cereal that could slow the absorption of sugar. Semolina provokes a powerful insulin response, which can lead to weight gain and deterioration of insulin sensitivity. Third, corn porridge, it has a glycemic index of 65-70. Carbohydrates from corn cereals are quickly broken down and absorbed, which leads to a rapid increase in blood glucose.
Olga Pavlova told what cereals to choose instead of them:
- Choose whole grain options - they have more fiber, which slows down the absorption of carbohydrates. Such porridges GI lower: barley - 25-50, buckwheat - 40-50, oatmeal - 40-60, chickpeas - 30-35.
Important details:
Don't eat porridge on an empty stomach. Even healthy cereals, eaten by themselves on an empty stomach, can give a pronounced jump in sugar. Put it right. First, eat protein (chicken, fish, egg), then vegetable salad (fiber also slows down the absorption), you can add some healthy fats (olive oil, nuts), and only after that - a moderate portion of porridge. So the absorption of carbohydrates will slow down, and the peak of glucose will be more smooth. Keep an eye on the supplements. Sugar, honey, jam, dried fruits in porridge sharply increase its GI - it is better to refuse such additions. Dangerous signal: how to recognize complications of diabetes
