In the minds of many elderly people, millet porridge is the most nourishing kind of coarse grain porridge, sick to drink rice porridge, gastrointestinal discomfort drink rice porridge, can not sleep and want to drink rice porridge. Even the elderly, eat a bowl of millet porridge for three meals a day.
Of course, millet porridge itself is a nutrient-rich roughage. Millet contains a variety of vitamins, amino acids, fats and carbohydrates, and fat content and protein content are higher than rice.
Rice also contains most of the food without carrots, and vitamin B1 ranks first among all types of food. Millet contains 1.7 grams of dietary fiber per 100 grams, 2.5 times that of rice. Dietary fiber is known as the “seventh nutrient”, which helps relieve constipation and promote gastrointestinal motility.
So all the elderly are suitable for regular consumption of millet porridge? The answer is definitely not, today’s explosion nutrition class nutritionist, talk to you: Xiaomi porridge is wrong, can you drink “sugar water” directly? Diabetes patients have no doubt about making porridge.
At present, there are more than 100 million diabetic patients in China, and most of the elderly have diabetes, especially in women. When diabetics eat food, they should pay special attention to sugar content and glycemic index, especially when they choose to increase the sugar rate of the staple food.
White rice has a glycemic index of 82, making it a high glycemic index food, while millet has a glycemic index of 69, while millet porridge has a glycemic index of 68. At first glance, the glycemic index is indeed much lower than white rice, but in real life It is also impossible to eat millet porridge for three meals a day.
In addition to caring for the glycemic index, diabetics also need to pay attention to the sugar content and total food intake. The content of carbohydrates in millet is almost the same as that of rice, 75 grams of carbohydrates and 77 grams of rice per 100 grams of millet. So if millet eats too much, although the speed of sugar rises slowly, it can also cause blood sugar to rise.
Because of the high fiber content of millet, the rate of sugar rise is very slow. In order to better digest food, some porridges are often used for a long time.
The millet is very soft after long-term cooking, but it is easy to digest and absorb, which means that the sugar rises faster.
If the old man really likes to eat millet porridge, you may wish to add some carrots, yam diced, spinach leaves and other foods to boil porridge. On the one hand, nutrition will be more abundant. Adding these vegetables with high dietary fiber content can also effectively reduce the rate of blood sugar rise after meals.