This grain has a greater diet effect than brown rice when added to rice.

To manage blood sugar, it is important to consume 'good quality' carbohydrates in 'moderate' amounts.

It's a good idea to eat whole grains, which are rich in antioxidants and help lower blood sugar levels.

 

 

Two-Line Summary of Today's Diabetes Letter

1. Eat ‘low-sugar grains’ to manage blood sugar levels.

2. Paros are rich in dietary fiber as well as antioxidants.

Carbohydrates, an essential nutrient

 

 

Just because carbohydrates raise blood sugar doesn't mean you should avoid them altogether.

 

Consuming adequate amounts of carbohydrates provides nutrients to the brain and energy for the body to function.

 

55-65% of your total calorie intake should come from carbohydrates.

It is recommended to consume foods that have a low glycemic index (GI) and are made up of complex carbohydrates.

Even if the same amount of carbohydrates is used, the degree to which blood sugar levels rise varies.

A lower GI means less stimulation of insulin secretion, which helps prevent post-meal blood sugar spikes.

Additionally, high-quality carbohydrates that are rich in dietary fiber and less processed can induce satiety and help prevent obesity.

It also helps prevent various diabetic complications.

Recommended Faro in the Tuscany region of Italy

 

 

What are some good carbohydrate foods?

I recommend 'Paro', a popular grain these days.

 

Faro is a general term for the wheat varieties emmer, einkorn, and spelt.

In European countries, it mainly refers to emmer wheat.

Paro is one of the first ancient grains to be cultivated, having begun 12,000 years ago.

Ancient grains are those that have not been genetically modified or cross-bred.

This refers to cultivation that maintains its original appearance.

It is a highly nutritious grain that was used as battle rations for Roman soldiers during the ancient Roman Empire.

 

 

Low in sugar and rich in dietary fiber

 

It is important for diabetic patients to choose complex carbohydrates that are low in sugar and rich in various nutrients.

Paros are low in sugar, which helps prevent blood sugar spikes.

According to the Italian Ministry of Agriculture and Food, 100 grams of farro contains 2.4 grams of sugar.

 

This is one-third of the level of Kamut (7.84g per 100g), which is well known as a low-sugar grain.

This is lower than quinoa (5.3g) or peas (4g).

 

There is a study by the Nestlé Research Center in Switzerland that found that the postprandial blood sugar levels of the group that ate farro were more stable than those of the group that ate corn starch.

Paroedo is rich in resistant starch and dietary fiber, which are helpful for dieting.

 

Per 100g of parsley, 21.2g is resistant starch. This is more than white rice (0.64g) and brown rice (2.63g).

 

The European Journal of Nutrition even recommended farro, which is high in resistant starch, in the diet of diabetic patients.

Antioxidants boost immunity

 

Paros are also rich in antioxidants.

 

It contains carotenoids, lutein, zeaxanthin, polyphenols, selenium, ferulic acid, vitamins, and minerals.

 

Among them, carotenoids are components that protect the retina, which is one of the complications of diabetes.

It helps prevent retinopathy and age-related macular degeneration.

 

Ferulic acid has the function of protecting the skin, and selenium prevents aging by removing active oxygen in the body.

It functions to reduce insulin resistance by weakening the insulin signaling cascade.

The immune system boosting effect is basic.

 

 

Mix with rice and cook

 

What is the best way to eat parsley?

 

Take out some rice and fill the space with parsley.

Just changing the food you eat every day can improve your blood sugar level.

As a bonus, the chewy texture of the paro makes rice taste better.

 

When cooking rice, mix parsley and rice in a ratio of 3 to 7.

Depending on your preference, you can increase the ratio of Paro to 5-7.

Besides this, it can also be used in a variety of dishes such as salads, porridge, soups, and risottos.

 

 

 

 

This grain has a greater dieting effect than brown rice when added to rice. © Provided by: Health Chosun