转自：劳动午报 甜玉米的GI（升糖指数）值约为50-60，属于中等GI食物；糯玉米的GI值约为70-80，属于高GI食物。在 相同重量下，糯玉米摄入后可能导致血糖水平上升更快。另外，糯玉米的淀粉含量达70%-75%，并且几 乎为支链淀粉，具有消化快、血糖反应高的特点。 （来源：劳动午报） ...

Core Insights - Many people consider consuming coarse grains as a healthy choice for controlling blood sugar, especially for those with high blood sugar or diabetes, but some coarse grains can actually cause blood sugar levels to rise more quickly than white rice or steamed buns [1] Group 1: High Glycemic Index Coarse Grains - Glutinous corn has a glycemic index (GI) of approximately 70-80, which is classified as high, leading to a faster increase in blood sugar levels compared to other grains [2] - Yellow millet porridge, particularly made from glutinous varieties, can raise blood sugar levels faster than white rice porridge, making it important for those with blood sugar issues to limit its consumption [2] - Baked sweet potatoes have a GI of 94, significantly higher than steamed ones (GI of 77), due to the conversion of some sucrose into faster-acting maltose during baking [2] Group 2: Factors Contributing to High Glycemic Response - The breeding of sweeter varieties of foods like sweet potatoes and pumpkins has resulted in higher sugar content and GI values compared to older varieties [3] - Overcooking grains increases the gelatinization of starch, leading to faster absorption in the intestines and a quicker rise in blood sugar [3] - Excessive processing, such as making mashed potatoes or grain pastes, removes dietary fiber that helps slow down sugar absorption, resulting in a doubled glycemic response [3] Group 3: Recommended Coarse Grains for Stable Blood Sugar - Whole grain cereals like oats, barley, and buckwheat have lower GI values compared to refined grains, aiding in better blood sugar control for diabetic patients [5] - Legumes such as red beans, green beans, and chickpeas have a milder GI, providing essential nutrients while avoiding excessive saturated fats and cholesterol [6] - Bran products, including oat bran and whole grain bread, are rich in dietary fiber, which helps slow digestion and sugar absorption, making them beneficial for diabetes management [7] - Germ foods like wheat germ and corn germ are nutrient-dense, containing vitamins, minerals, and healthy fats that support overall health, particularly for diabetic patients [7]

Core Points - The definition of "sugar-free" according to national food safety regulations indicates that solid or liquid foods must contain no more than 0.5 grams of sugar per 100 grams or 100 milliliters [1] Group 1 - The claim that "sugar-free" foods do not raise blood sugar levels is misleading, as these products can still contain carbohydrates that provide calories [1] - Sugar-free cakes, for example, may contain fats and other ingredients that can impact blood sugar levels [1] - Sugar-free beverages are popular in the market, but the term "sugar-free" primarily refers to the absence of simple sugars like sucrose, glucose, and maltose, while other high glycemic index ingredients may still be present [1]

Core Viewpoint - The article discusses the misconceptions surrounding white rice as a staple food, highlighting that while it has a high glycemic index (GI), its impact on blood sugar levels is influenced by dietary habits and food pairings, particularly in the Chinese context [9][10]. Summary by Sections White Rice and Health - The claim that white rice is the "worst staple food" is prevalent, but scientific evidence shows that its high GI (GI > 80) can lead to rapid blood sugar spikes, which is concerning for those managing diabetes [9]. - A meta-analysis from 2022 indicates that consuming over 300 grams of rice daily can increase the risk of type 2 diabetes by 13% for every additional 158 grams, though this does not fully apply to the Chinese population due to different dietary practices [9]. Nutritional Role of Rice - Rice serves as a crucial energy source, and completely eliminating it from the diet may lead to health issues such as metabolic disorders and cognitive decline [10]. - Recommendations include moderate consumption, avoiding overcooking, and pairing rice with whole grains and vegetables to stabilize post-meal blood sugar levels [10]. Dietary Differences: Japan vs. China - Japan has a lower diabetes prevalence despite rice being a staple, attributed to four key dietary differences: rice temperature, portion sizes, cooking methods, and the use of vinegar [11][12]. - Japanese people often consume cooled rice, which forms resistant starch that slows glucose absorption, while Chinese diets typically feature hot rice in larger portions [11]. - Cooking methods in Japan are generally healthier, focusing on lighter preparations compared to the heavier, oil-rich Chinese cooking styles [12]. Hidden High-GI Foods - The article warns about "hidden glycemic bombs" that are often perceived as healthy but can significantly impact blood sugar levels, such as flavored milk products and freeze-dried vegetables that may contain added sugars [13][14]. - Fruits like dragon fruit and certain snacks like soda crackers also have high sugar content and glycemic indices, which can be misleading [14]. - It emphasizes that moderate rice consumption, when paired with other foods, is safer than opting for seemingly healthy alternatives that are actually high in sugar [14].