It is important to consume 'quality' carbohydrates in moderation for blood sugar management.

It is good to include whole grains that are rich in antioxidants while keeping blood sugar levels low.

 

 

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 to raise your blood sugar.

 

Consuming an adequate amount of carbohydrates provides nutrients to the brain and generates energy for the body to function.

 

55 to 65% of the total caloric intake should be filled with carbohydrates.

It is recommended to consume foods with a low glycemic index (GI) that are made from complex carbohydrates.

Carbohydrates, even in the same amount, affect blood sugar levels differently.

Lower GI levels do not promote insulin secretion, which can prevent post-meal blood sugar spikes.

Additionally, high-quality, minimally processed carbohydrates rich in dietary fiber induce a feeling of fullness, including obesity.

It also helps prevent various diabetes complications.

Recommendation for Faro in the Tuscany region of Italy

 

 

What are some good quality carbohydrate foods?

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

 

Paro refers to the types of millet, including Emmer, Einkorn, and Spelt.

In European countries, it mainly refers to Emmer wheat.

Paro is the earliest ancient grain that has been cultivated since 12,000 years ago.

Ancient grains are those that have not undergone genetic modification or hybridization.

It refers to cultivating while maintaining the original appearance.

This grain was so nutritious that it was used as combat rations for Roman soldiers during the ancient Roman Empire.

 

 

Low in sugar content and rich in dietary fiber

 

Diabetic patients should 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.

According to the Italian Ministry of Agriculture, Food and Forestry, per 100g of pear contains 2.4g of sugar.

 

This is one-third of the well-known low-gluten grain, Kamut (7.84g per 100g).

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

 

There is a study result from the Swiss Nestlé Research Center indicating that the post-meal blood sugar levels of the group that ate parboiled rice remained more stable compared to the group that ate corn starch.

Paro contains a lot of resistant starch and dietary fiber that help with dieting.

 

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

 

The European Journal of Nutrition has also recommended parboiled rice with high resistant starch content for diabetic patients' diets.

Antioxidants boost immunity

 

Paro also contains a rich amount of antioxidants.

 

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

 

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

It helps prevent retinal disease and age-related macular degeneration.

 

Perillusin has a skin-protective function, while selenium removes active oxygen in the body to prevent aging.

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

Enhancing immunity is fundamental.

 

 

Cooking rice mixed with grains

 

How is the best way to eat parrot?

 

Scoop out a little rice and fill the space with a fork.

Just changing the rice you eat every day can improve blood sugar levels.

Thanks to Paro's chewy texture, the rice tastes better.

 

When cooking rice, mix green onions and rice in a 3:7 ratio.

It is okay to increase the ratio of para to 5 to 7 according to the symbol.

In addition, it can be used in various dishes such as salads, porridge, soups, and risottos.

 

 

 

 

This grain offers greater weight loss benefits than brown rice when added to meals © Provided by Health Chosun