Quotation:

　　 For more than ten years, the statement that "diabetics should not eat porridge" is very popular in diabetes education, the reason is rice porridge (porridge) ) It is easier to digest and absorb than rice, so it raises blood sugar faster (that is, the glycemic index of rice porridge is higher). Of course, there are also objections, because the test shows ("Chinese Food Composition Table 2002") that the glycemic index of rice is 83.2, while the glycemic index of rice porridge is 69.4. How should a diabetic choose?

　　To make it easier for everyone to read, this article first writes the conclusion, and then the analysis. The conclusion is easy to understand, but the analysis is slightly complicated. Netizens who are afraid of trouble can only look at the conclusion. Netizens who want to delve into it should read the analysis carefully.

　　Conclusion:

　　Rice of the same weight (this is very important) is made into dry rice (rice) and porridge (rice porridge). The speed of digestion and absorption is different. The speed of digestion and absorption of rice porridge is faster. This is not only common sense, but also supported by test data. From this, it is not difficult to understand that the increase in blood sugar after eating rice porridge is definitely greater than that of rice. However, how big is the difference between the two? Because of the lack of an objective measurement standard (the glycemic index (GI) is only a relative value, and is interfered by many factors), different views have arisen. I think that the difference between the two is not large enough to exhort diabetics to refuse rice porridge and only eat rice. In other words, diabetics can eat rice porridge-note that "can eat" does not mean "must eat", "must eat", or "eat every day".

　　Analysis:

　　Glycemic Index (GI), also known as "Glycemic Index" or "Glycemic Index", is an indicator to measure the effect of carbohydrates in food on blood sugar. In general, foods that are easy to digest and absorb and form fast blood sugar have a higher GI, and foods that are difficult to digest and absorb and form a slow blood sugar have a lower GI. Needless to say, foods with lower GI are more beneficial to diabetes (and other chronic diseases).

　　Each food GI value is a relative number, that is, the value of 50 grams of glucose (also used in white bread) after digestion and absorption to form a blood sugar value of 100, measuring other foods (containing 50 grams of carbohydrates) ) The relative value of blood sugar after digestion and absorption, such as wheat flour noodles GI is 81.6, buckwheat noodles GI is 59.3, which means that under the same carbohydrate content (this is very important), eating buckwheat noodles increases blood sugar It is smaller than wheat flour noodles and is more beneficial for controlling blood sugar (diabetes). At present, "Chinese Food Composition Table 2002" provides GI values of more than 200 common foods for reference.

　　The GI value of a certain food is affected by many factors, such as cooking method, heating time, moisture content, blood collection method, detection method, experimental population, etc. Therefore, these values cannot be absolute , They just reflect a general trend.

　　 Moreover, for diabetic blood sugar control, the first important thing is the total amount of carbohydrates (and total energy), and the GI value is the second highest. Don’t turn it upside down. Obviously, the same weight of the same kind of rice, whether it is porridge or porridge, after complete digestion and absorption, the amount of blood sugar that will eventually form should be the same. The difference between the two is that rice porridge raises blood sugar faster (with more blood sugar in 2 hours).

　　The data from "Chinese Food Composition Table 2002" shows that the GI of rice is 83.2, while the GI of rice porridge is 69.4. From this value, it should be that rice digestion and absorption is faster. How should this be explained? Because the data does not provide detailed detection methods and sampling procedures, the true situation is unknown. I speculate that there are two possible reasons: first, the two are not the same rice, that is, the type A rice is used for detecting rice, and the type B rice is used for detecting rice porridge; second, the rice porridge is not cooked enough Rotten, the longer the porridge cooking time (like the traditional cooking method in Guangdong), the easier it is to digest and absorb, the higher the GI; the shorter the porridge cooking time (like the traditional cooking method in the northeast), the lower the GI. The GI of rice also varies depending on the amount of water added, the length of heating time and the degree of gelatinization.

　　 If the above speculation is not convincing enough, you can also see the following experimental research. The paper was published in the Chinese Journal of Diabetes, Vol. 5, No. 2, 1997. The author is Lao Gancheng, Department of Endocrinology, Guangzhou Red Cross Hospital.

　　They observed 31 patients with non-insulin-dependent diabetes mellitus, and the changes in blood glucose at 30, 60, 120, and 180 minutes after eating dry rice and porridge cooked with the same amount of rice (Zengcheng Simiao rice) for breakfast , And with equal energy glucose as a control. The three foods were randomly allocated for three consecutive days. The results showed that blood glucose was "significant" at 30, 60, and 120 minutes after eating a dry meal (statistical term, meaning that this difference is real, not due to experimental error. It cannot be understood as "very different" or "different" "Great") lower than the blood glucose at the corresponding time after eating porridge and glucose. This experiment shows that the same type of rice porridge of the same weight has a higher blood glucose than cooking.

　　Why is rice porridge easier to digest and absorb than rice, so the GI is higher? This is because starch is composed of starch granules. Rice starch granules have an average diameter of 5 μm and are hexagonal polyhedrons (edited by Bai Manying and Sun Yanfang The first edition of "Nutrition and Hygiene of Cereals, Oils, Foods" published by China Food Press in 1989). Starch does not dissolve in water, heating can promote its dissolution in water. Heating and the presence of water swell (gelatinize) the starch granules, thereby rupturing the envelope that wraps them, and the starch gelatinizes. The longer the heating time, the more thorough this effect is, the more extensive it will be in contact with the digestive juice after being eaten and absorbed (The first edition of "Human Nutrition" edited by He Zhiqian was published by People''s Medical Publishing House in 1988). In addition, the water content of porridge and dry rice is different, which are semi-flow and solid state. The porridge stays in the stomach for a short time and enters the small intestine quickly. The small intestine is the main place for food digestion and absorption, so porridge is digested and absorbed faster than dry rice.