To manage blood sugar levels, it is important to consume 'quality' carbohydrates in moderation. It is good to include whole grains that raise blood sugar minimally and are rich in antioxidants.

 

Today's Diabetes Letter: a two-line summary

1. To manage blood sugar, eat 'low-sugar grains'.

2. Paro is rich not only in dietary fiber but also in antioxidants.

Carbohydrates, essential nutrients

 

You shouldn't completely avoid carbohydrates just because you want to raise your blood sugar.

Consuming an appropriate amount of carbohydrates is essential for supplying nutrients to the brain and providing energy for the body to function. It is recommended that 55-65% of total caloric intake come from carbohydrates. It is best to consume foods with a low glycemic index (GI) and composed of complex sugars. Even with the same amount, carbohydrates vary in how much they raise blood sugar levels. Lower GI foods do not promote insulin secretion as much, helping to prevent post-meal blood sugar spikes. Additionally, high-quality carbohydrates that are rich in dietary fiber and less processed induce a feeling of fullness and help prevent obesity and various diabetes-related complications.

Recommendation for Faro in the Tuscany region of Italy

 

What are some high-quality carbohydrate foods? I recommend 'Paro,' a grain that is currently gaining popularity. Paro refers to a group of wheat varieties including emmer, einkorn, and spelt; in European countries, it mainly refers to emmer wheat. Paro is one of the earliest ancient grains, cultivated since around 12,000 years ago. Ancient grains are defined as those that have been cultivated without genetic modification or hybridization, maintaining their original form. During the Roman Empire era, it was used as combat rations for Roman soldiers, indicating its high nutritional value.

Among them, the parol grown in the Tuscany region of Italy is strictly selected for seeds, and all processes are managed by professional agricultural scientists to meet the strict standards of the Italian Ministry of Agriculture, Food and Forestry Policies (CREA). To comply with European Union (EU) regulations, the use of chemical pesticides and fertilizers is also prohibited. As it grows in high-altitude, harsh environments, it has high nutritional value and strong vitality, and the Rural Development Administration of Korea has also listed it as one of the "Ten Ancient Crops to Watch."

 

Low in sugar content and rich in dietary fiber

 

For diabetic patients, it is important to choose complex carbohydrates that are low in sugar content and rich in various nutrients. Paro has a low sugar content, which helps prevent rapid spikes in blood sugar levels. According to data from the Italian Ministry of Agriculture, Food and Forestry, Paro contains 2.4g of sugar per 100g. This is about one-third of the sugar content in Kamut (7.84g per 100g), which is well known as a low-sugar grain, and lower than quinoa (5.3g) or peas (4g). A study conducted by the Nestlé Research Center in Switzerland found that the post-meal blood sugar levels in the group that ate Paro remained more stable compared to the group that ate corn starch.

Paro contains a high amount of resistant starch and dietary fiber, which are helpful for dieting. In 100g of Paro, 21.2g is resistant starch. This is more than white rice (0.64g) and brown rice (2.63g). The European Journal of Nutrition has recommended Paro, which has a high resistant starch content, for diabetic patients' diets. Conversely, it contains little phytic acid, which interferes with nutrient absorption. Grains with low phytic acid help maintain a feeling of fullness for a longer time.

Antioxidants boost immunity

 

Paro contains a rich amount of antioxidants as well. It includes carotenoids, lutein, zeaxanthin, polyphenols, selenium, ferulic acid, vitamins, and minerals. Among these, carotenoids are components that protect the retina, helping to prevent diabetic retinopathy and age-related macular degeneration. Ferulic acid functions to protect the skin, selenium eliminates active oxygen in the body to prevent aging, and it also weakens insulin signaling pathways to reduce insulin resistance. Enhancing immunity is a fundamental benefit.

 

Cooking rice mixed with grains

 

What is the best way to eat parboiled radish? Try reducing the rice a little and filling the space with parboiled radish. Simply changing the daily rice can improve blood sugar levels. Thanks to the chewy texture of the parboiled radish, the rice also tastes better. When cooking rice, mix parboiled radish and rice in a 3:7 ratio. Feel free to increase the proportion of parboiled radish to 5-7 according to your preference. Additionally, it can be used in various dishes such as salads, porridge, soups, and risottos.

 

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Yesterday on home shopping, Paro Paro...

It looked really impressive.

 

Camute is eating, but

I'm curious about the pharaoh.

 

They call it an ancient crop.