How do diabetics eat highland barley: scientific combination and health advice
In recent years, highland barley has gradually become a healthy dietary choice for diabetic patients due to its rich nutritional value and low glycemic index (GI) properties. Highland barley is rich in dietary fiber, β-glucan and various minerals, which help stabilize blood sugar and improve blood lipid metabolism. This article will combine the hot health topics on the Internet in the past 10 days to provide scientific consumption guidelines for highland barley for diabetic patients.
1. Nutritional value of highland barley and diabetes management
Highland barley is a traditional crop on the Qinghai-Tibet Plateau, and its nutritional content is particularly friendly to diabetics. The following is a nutritional comparison between highland barley and common staple foods:
| Nutritional information (per 100g) | highland barley | Rice | wheat |
|---|---|---|---|
| Dietary fiber (g) | 8.1 | 0.4 | 2.7 |
| Glycemic Index (GI) | 50-55 | 73 | 65 |
| β-Glucan (g) | 3.5-5.0 | 0 | 0.1 |
Data show that the dietary fiber content of highland barley is 20 times that of rice. β-glucan can delay glucose absorption and help control post-meal blood sugar fluctuations.
2. 4 recommended ways for diabetics to eat highland barley
1.highland barley porridge: Cook porridge with highland barley and miscellaneous beans (such as red beans and mung beans) in a ratio of 1:1 to increase protein and dietary fiber and increase blood sugar more slowly.
2.Highland Barley Pasta: Use highland barley flour to replace 30%-50% of wheat flour to make steamed buns or noodles to reduce the overall GI value.
3.Highland Barley Salad: Cooked highland barley grains paired with broccoli and chicken breast are suitable as a low-sugar lunch.
4.Highland barley meal replacement powder: Choose highland barley flour without added sugar and pair it with sugar-free yogurt as a snack.
3. Precautions and collocation taboos
1.Total control: It is recommended that the daily intake of highland barley should not exceed 150g (raw weight). Excessive intake may cause abdominal distension.
2.Avoid high-sugar combinations: It is forbidden to eat high-sugar ingredients such as honey and red dates with highland barley.
3.Monitor blood glucose response: Individuals have large differences in blood sugar response to highland barley. It is recommended to measure blood sugar 2 hours after first consumption.
4. Recent popular research support
According to the latest research in "Frontiers of Nutrition" in July 2024, diabetic patients who consumed 50g of highland barley every day for 12 consecutive weeks had an average decrease in glycated hemoglobin (HbA1c) of 0.8%. The following is a summary of the experimental data:
| indicator | Experimental group (highland barley) | Control group (normal diet) |
|---|---|---|
| Fasting blood glucose (mmol/L) | -1.2±0.3 | -0.4±0.2 |
| Blood glucose 2 hours after meal (mmol/L) | -2.1±0.5 | -0.7±0.3 |
| Total cholesterol (mmol/L) | -0.9±0.2 | -0.2±0.1 |
5. Expert advice and recipe recommendations
Director of the Nutrition Department of Peking Union Medical College Hospital recommends:"Highland barley should be used as a staple food substitute rather than an additive, and the total intake of carbohydrates needs to be reduced accordingly."Here is a sample one-day recipe:
Breakfast: Highland barley milk porridge (30g highland barley + 200ml skimmed milk)
Lunch: 80g highland barley rice + 150g steamed fish + cold spinach
Dinner: Highland barley noodles (50g highland barley flour) + tomato and tofu soup
Through reasonable combination and scientific control, diabetic patients can safely enjoy the nutritional benefits of highland barley and help manage blood sugar.
check the details
check the details
en
