Group 1: Agricultural Production and Consumption - The Ministry of Agriculture and Rural Affairs and other departments have issued a plan to enhance public nutrition and health services, emphasizing the importance of healthy consumption [1] - In 2024, China is projected to have the highest production and consumption of various agricultural products, including grains (706 million tons), meat (97.7 million tons), and vegetables (860 million tons) [1] - The high-quality development of agriculture, forestry, animal husbandry, and fishery in China has enriched the food supply for over 1.4 billion residents [1] Group 2: Carbohydrate Consumption - There is a growing trend of low-carbohydrate diets, but carbohydrates are essential for energy, particularly for brain function [2][3] - The quality of carbohydrates is crucial, with the glycemic index (GI) being an important measure; refined grains have high GI values, while whole grains are lower [3] - It is recommended that carbohydrates should make up 50%-65% of daily energy intake, focusing on low GI and high-fiber options [3][4] Group 3: Meat Consumption - Meat is a vital source of protein and essential nutrients, but excessive intake can lead to health issues such as obesity and cardiovascular diseases [6][7] - Daily meat consumption for adults should be controlled to 40-75 grams, with a focus on lean meats and avoiding processed meats [7][8] - Different cooking methods can affect the healthiness of meat; steaming and boiling are preferred over frying [7][8] Group 4: Vegetable and Fruit Intake - The recommended daily intake of vegetables is 300-500 grams, with a focus on including a variety of types, especially dark-colored vegetables [10][11] - Fruits are important for nutrition, with a recommended intake of 200-350 grams daily; moderation is key for those with blood sugar concerns [11][12] - The consumption of seasonal fruits and vegetables is encouraged for optimal health benefits [12] Group 5: Dietary Guidelines - The Chinese Dietary Guidelines recommend a balanced diet including grains, vegetables, fruits, and proteins, with specific daily intake recommendations for each food group [13][14] - It is advised to consume a variety of foods, aiming for at least 12 different types daily and 25 types weekly [13][14]

Core Insights - The article emphasizes that not all whole grains are effective in controlling blood sugar levels, with some "pseudo whole grains" having a faster glycemic response than refined grains like white rice and flour [2][6]. Group 1: Types of Grains - Certain sticky grains, such as glutinous millet and black glutinous rice, have a higher glycemic index and can raise blood sugar levels quickly [3][6]. - Whole grains like oats and red beans contain more resistant starch, which has a lower impact on blood sugar due to their tightly packed structure [5]. Group 2: Consumption Methods - The method of consuming whole grains can significantly affect their glycemic index; grinding grains into powder and mixing them with water can increase their glycemic response [9][11]. - For individuals needing to control blood sugar, it is advisable to choose whole grains that maintain a low glycemic index even after processing, such as green beans and lentils [11]. Group 3: Dietary Recommendations - It is recommended to combine whole grains with protein and fiber-rich foods, such as milk and vegetables, to mitigate blood sugar spikes [8][13]. - A balanced intake of whole and refined grains is suggested, ideally maintaining a ratio of 1:1 or 2:1, depending on individual digestive health [14].