It is often recommended to everyone that the combination of low-glycemic ingredients and sugar control is very suitable for friends with "red light" blood sugar.

But some warm powder is asked, my blood sugar is normal, do I need to control my sugar?

Of course! Whether you are a high-sugar person or a healthy ordinary person, there are many benefits to blood sugar stabilization! It's just that healthy people don't have to be so strict.

Control your blood sugar well, and 5 benefits come uninvited

In a nutshell: blood sugar stability makes you beautiful and healthy!

1. Prevent obesity: The stimulation of a sudden rise in blood sugar will trigger stronger insulin secretion, resulting in fat accumulation and inhibiting fat decomposition, which is external to obesity.

2. Control blood lipids and reduce the risk of cardiovascular disease: Sugar-controlled diet can help control "bad cholesterol", lower blood lipids, and maintain cardiovascular health.

3. Smooth and youthful skin: After the blood sugar rises, the human sebaceous glands secrete excessively, leading to acne and acne.

4. Prevent sleepiness after meals and make people more energetic: It is easy to get drowsy after eating, because the increase in blood sugar and the release of insulin allow tryptophan to enter the brain more, metabolize and produce melatonin, and people will naturally be sleepy.

4 foods to make blood sugar "leap and bound"!

In terms of controlling diet, accidentally eating the wrong bite may cause blood sugar to "soar", which is the following 4 foods.

01 glutinous rice chickens

The GI value of glutinous rice chicken reaches 48, and the GL value reaches 0, a well-known "blood sugar assassin"!

Compared with ordinary rice, the starch in glutinous rice is almost all amylopectin, which is easier to "hang" on more glucose molecules, aggravate the blood sugar response, and make the blood sugar rise sharply.

👆 Look at the chain on the right, there are a lot of "hanging links"

02 cans of fruit

Canned fruit is made of fruit + a large amount of white sugar, in addition to the fructose of the fruit itself, which is simply an "accelerator" for blood sugar spikes for people with high sugar.

03 beer

The glycemic index of beer is often higher than that of some sugary beverages, because it mainly contains carbohydrates such as malt, corn, and syrup, and relatively few indigestible components such as protein and fat, which are easy to be digested quickly, causing blood sugar to rise.

In addition, alcohol can also make the body's cells less sensitive to insulin, making it difficult for blood sugar to return to normal levels when it rises.

Warm reminder: Whether it is high alcohol or low alcohol, it will be directly absorbed by the stomach, causing blood sugar to rise after meals. In addition, alcohol has a direct effect on the heart muscle, and people with a bad heart should be cautious when drinking.

04 chocolate

Chocolate is high in sugar and fat, and these ingredients can cause both blood sugar and blood lipids to rise, which is quite unfavorable for blood sugar control.

2 "traps" that are easy to step on!

01 These coarse grains ≠ sugar control!

The staple food is paired with whole grains to help control sugar. Coarse grains and fine grains are best controlled at 1:0 or 0:0, and it is recommended that the ratio of coarse grains for breakfast and dinner can be a little less.

👆 GI value of common staple grains

But some coarse grains don't necessarily control sugar! For example, waxy corn, small yellow rice, large yellow rice, and black glutinous rice are all glutinous grains.

Like the glutinous rice just mentioned by Nuan Nuan, it is rich in amylopectin, which causes blood sugar to "spike".

02 low-glycemic fruits≠ sugar control, everything is fine!

Glycemic index (GI) is important to identify sugar-controlled fruits, but it is not the last factor that affects blood sugar, and the last key factor that affects blood sugar is glycemic load.

Nuan Nuan Reminder: Some fruits do not have a high glycemic index, but the blood sugar load is high, and if you eat too much, it will also have an impact on blood sugar.

How is the glycemic load calculated? The GI value of the food X the sugary percentage of the food needs to be used.

There are two values to keep in mind for the glycemic load: one is 20 and the other is 0.

A load greater than 10 is a high glycemic load, a 0-0 is a moderate glycemic load, and a value less than 0 is a hypoglycemic load.

For example, red berries (dry), bananas, plantains, and prunes (dry) are not high-glycemic fruits in themselves, but if you eat too much, your blood sugar will still be unbearable.

👆 Common fruit glycemic index (GI) and glycemic load values

It's food time! If you want to eat the staple food to your heart's content, don't miss this claypot rice, which uses a different kind of steamed rice, as well as a secret claypot rice sauce, with a golden and crispy pot, fragrant 👇

Sugar-controlled claypot rice

ingredient

Chicken thighs, bamboo shoots, shiitake mushrooms, red kidney beans, brown rice, barley, wheat kernels, quinoa, mung beans, white rice, sea rice, dried scallops, coriander, onions

method

- 1 -

Steaming: Mixed beans and grains soaked in advance (beans soaked for 2 nights, grains for 0 hours), added to jasmine tea and steamed in a pot, with a rich taste, fresh and greasy.

- 2 -

Prepare the sauce: After the oil in the pot is hot, add the green onion, ginger and garlic, coriander, onion, dried scallops and sea rice and stir-fry until fragrant, add soy sauce and oyster sauce to taste, and finally add monk fruit instead of sugar and simmer for 20 minutes, strain the sauce.

- 3 -

Boiling: Remove the bones of the chicken thighs and marinate them with salt, pepper, soy sauce and shiitake mushrooms. After the oil is hot, put the steamed multigrain rice into the pot, add a small amount of water, then spread the chicken and other ingredients on the surface, cook for seven or eight minutes, and cook the sauce out of the pot.

Picture 😋😋😋 of the finished dish

(Warm taste official micro)