粗粮糊糊、饼干吃了反而血糖飙升，把握三个原则才健康

Core Viewpoint - The article emphasizes that while whole grains are beneficial for health, improper preparation methods, such as grinding them into a paste, can lead to rapid spikes in blood sugar levels. Group 1: Impact of Processing on Blood Sugar - Different forms of whole grains have varying Glycemic Index (GI) values, with processed forms generally having higher GI values compared to whole forms [2][3] - For example, whole barley has a GI of 25, while barley flour has a GI of 66, indicating that processing increases the potential for blood sugar spikes [2][3] - The processing of whole grains into powders or pastes destroys their nutritional advantages, particularly their ability to stabilize post-meal blood sugar levels [3][5] Group 2: Characteristics of Whole Grains - The "soul" of whole grains lies in their intact structure, which helps slow down digestion and reduce blood sugar fluctuations [5][4] - Whole grains retain their bran, germ, and endosperm, which are rich in dietary fiber, vitamins, and minerals, contributing to their low GI values [5][4] - When grains are processed into finer forms, the exposure of starch to digestive enzymes increases, leading to faster digestion and higher GI values [5][6] Group 3: Recommendations for Consuming Whole Grains - To maximize the benefits of whole grains, it is recommended to consume them in their most intact form, such as whole grain rice or steamed vegetables, rather than in processed forms like porridge [8][11] - Choosing naturally flavored whole grains and avoiding those with added sugars, salts, or fats is advised to maintain their health benefits [9][10] - A diverse combination of whole grains can help balance their GI values and provide a wider range of nutrients [12][11]