People with diabetes are forced to eat a low-carb diet daily, count calories, and monitor the glycemic index of foods in their diet. Only in this case their nutrition can be called safe. The basis of the diet of people who adhere to a healthy lifestyle, including diabetics, are cereals. They are rich in B vitamins, minerals, amino acids and plant fibers. But before making the menu, you should study in detail the glycemic index of cereals prepared from different types of cereals. We will talk about this in our article.
What is the glycemic index?
This indicator is familiar to all, without exception, people with diabetes. The glycemic index reflects the influence of certain products on the level of glucose in the blood. The higher this indicator, the faster the breakdown of carbohydrates contained in fruits, vegetables, cereals, etc. Accordingly, the glucose level rises faster. High glycemic index is very dangerous for diabetics. That is why it is so important for them to constantly monitor this indicator.
The glycemic index of glucose is taken as a reference point. It is 100 units. Glycemic indices of other products are calculated based on the ratio with this value. By the way, such calculations will be useful not only for patients with diabetes, but also for all other people who are not indifferent to their health.
The safest from the point of view of the rapid growth of glucose in the blood are considered products with a glycemic index in the range of 0-39 units, in second place with a value of 40-69, in third place above 70. They should not be in the diet of diabetics.
Glycemic index of buckwheat cooked in water
Buckwheat is in the first place among people who adhere to proper nutrition. On its basis, several special diets have even been developed that allow you to easily lose a few extra pounds. The calorie content of buckwheat is 355 kcal per 100 g. But the glycemic index is different for raw cereals and porridge cooked on water. The content of nutrients is quite high in the first and in the second case.
Raw buckwheat glycemic index is 55, and 40 units cooked on water. The product belongs to the second group, since both indicators are in the range of 40-69 units. It is worth noting that the glycemic index of cereals on the water is lower than that of raw cereals. But this condition only applies if no additives were used during cooking, including oil. The addition of sugar or milk also converts buckwheat into a category of dishes with a high index.
Rice and its benefits to the body
The glycemic index of the next cereal crop depends on its type. So, for example, white rice, polished and high-quality peeled, is less useful for diabetics than brown. It is better to completely exclude it from the diet of people suffering from diabetes. The glycemic index of porridge made of white rice boiled in water is 70 units, while that of brown rice is 55. Grain, which was ground, belongs to the third group according to the influence of the product on the increase in blood glucose.
The calorie content of white rice will also be higher than brown: 339 kcal versus 303 kcal per 100 g. By the way, the latter is even more beneficial for the body, since it contains more nutrients.
The most useful wheat cereals
Such cereals as couscous, bulgur, spelled are obtained from wheat. Their glycemic index as a whole varies from 40 to 65 units. Wheat porridge, despite its high calorie content, are among the claimed by diabetics. They have the highest nutritional value.
The glycemic index of wheat cereals from different cereals is different. By the level of utility for the body, one can imagine in this order:
- Spelled. This cereal is considered one of the oldest on earth. Spelled - the progenitor of modern wheat. Large grains of cereal crops are protected by a coarse film that is not eaten. By nutritional value spelled porridge is much more useful than other wheat cereals. The glycemic index of the dish is 40 units.
- Bulgur. This type of cereal is steamed wheat grains. Bulgur can be polished and ground or in the form of whole grains, crude from the outer shell. It is porridge from such cereals that is considered the most useful. Its glycemic index is 45 units.
- Couscous. Outwardly, this cereal is very similar to round rice with a grain diameter of 1-2 mm. Couscous is prepared on the basis of semolina, which in turn is obtained from durum wheat. The glycemic index of cereals is high. This indicator for couscous is 65 units.
Glycemic index of millet porridge
A dish made from millet is in demand among people who monitor the quality of their food. The substances contained in it contribute to:
- removing toxins from the body;
- lowering blood cholesterol;
- accelerate the digestion process;
- normalization of blood pressure;
- restoration of the liver;
- prevention of cardiovascular disease.
Despite all the useful properties of this dish, it should not be present in the diet of diabetics too often. The fact is that the glycemic index of porridge made from millet boiled in water is at least 70 units. And this is not the limit. The thicker the porridge is cooked, the higher this indicator. Diabetics should use this dish with caution.
Corn porridge for patients with diabetes
This product belongs to the third group in the rate of increase of glucose in the blood, since its glycemic index is 70. Moreover, in this case we are talking about corn porridge cooked on water. The glycemic index of other products based on it, such as cereals, sticks and popcorn is much higher than 70. When cooking corn porridge, it is important not to add sugar or milk to it. The resulting dishes will be unsafe for diabetics.
The rest of the corn porridge is quite useful. It contains beta-carotene, almost all B vitamins, as well as magnesium, iron and zinc. The last element is especially important in the body, since the health of our immunity depends on it.
Oatmeal Glycemic Index
Most people who adhere to a healthy diet start their day with this particular dish. The glycemic index of oat porridge is within acceptable limits and is 40-66 units. However, depending on the method of processing grain and cooking options, the value of this indicator can vary greatly. So, for example, the glycemic index of raw cereals is 40, as well as viscous porridge cooked on water. The value of the same indicator for cereals prepared in milk will be 60, and for instant cereal - 66 units.
Muesli has the highest glycemic index. Its value exceeds 80 units. This is explained by the fact that the composition of the muesli includes not only oatmeal, but also nuts, dried fruits, and sometimes sugar.
Pea or lentil porridge
A diabetic should have as many foods as possible with a low glycemic index. Pea porridge is one such dish. When eating 100 g of peas cooked in water, the glucose level in the body rises by only 22 units. Lentils can also be cooked in a similar way, since its glycemic index is also quite low at 30 points. All these products belong to the first and safest group. It is worth noting that it is lentils among all legumes that are best absorbed by the body.
If we talk about the method of preparing legumes, then strongly boiled peas or lentils have a high glycemic index, since the carbohydrates contained in them are more quickly absorbed into the blood. That is why these cereals should be subjected to moderate heat treatment. Peas and lentils cereals are recommended to be consumed with carrots, cabbage, tomatoes and eggplant. These vegetables contribute to a longer absorption of glucose by the body. A diabetic will only benefit.
Barley porridge
The following dish is the undisputed leader in the ranking of cereals with a low glycemic index. The value for this dish is 22 units. However, such a low glycemic index is possible only if the porridge is boiled in water and without adding oil.
Pearl barley contains those substances that are responsible for lowering blood glucose levels. It has a lot of iron, calcium, phosphorus, fiber. Barley porridge must be present in the complex nutrition of each person. This dish is recommended to eat 2-3 times a week.
Barley porridge contributes to:
- cleansing the intestines and the body as a whole of toxins;
- strengthening immunity;
- improving skin condition and complexion;
- the formation of strong bones.
A dish of pearl barley is better to eat in the morning. When cooking, do not use sugar and animal fats. Instead, it is allowed to add a teaspoon of vegetable oil. Any porridge is best served with protein products.