Foods rich in soluble dietary fiber… Blood sugar control, cholesterol lowering effect
Enter 2023.06.28 10:48 Hits 405 Enter 2023.06.28 10:48 Hits 405 Bibimbap belongs to a healthy food, but if rice (carbohydrates) is a problem, add plenty of apples. It tastes good and helps control blood sugar. [사진=국립농업과학원]
Even if you eat rice or noodles, eating foods that slowly absorb carbohydrates in your body will help you manage your blood sugar. It is good for diabetes prevention and control and can also help you lose weight. A lot of dietary fiber (fiber-fiber) in vegetables and fruits plays that role. Dietary fiber is an ingredient that not only contributes to bowel movement and bowel movements, but also helps overall health management. Let’s learn about foods that absorb carbohydrates slowly.
◆ Apple… Regulates glucose absorption – reduces blood cholesterol
Soluble fiber combines with water in the digestive tract to form a sticky substance. Key ingredients include pectin, guar gum, carrageenan, and alginic acid. When the sticky viscosity increases, it inhibits the reabsorption of bile, a digestive juice made in the liver, and excretes it. At this time, the cholesterol level in the blood decreases as the liver uses cholesterol to make new bile. Pectin, which is abundant in apples, helps to absorb carbohydrates (glucose) slowly and controls blood sugar to rise slowly and low. This is because pectin binds to various foods and slows down their movement from the stomach to the intestine (duodenum).
◆ How to eat more healthily… How about apple + bibimbap?
Bibimbap belongs to a healthy food, but if rice (carbohydrates) bothers you, add plenty of apples. It tastes good and helps control blood sugar. The main ingredients are sliced apples, minced beef, young leafy vegetables, and sprouted vegetables that are easy to eat with brown rice. Let’s add sesame seeds and sesame oil, which are high in unsaturated fatty acids that are good for blood vessel health, to minced garlic (data from the National Institute of Agricultural Sciences). Apples aren’t just for dessert. Eating before or during a meal is better for carbohydrate-cholesterol control.
◆ Banana… Why it’s especially good before or after exercise in the heat
Bananas are also a food that absorbs carbohydrates slowly. According to the National Standard Food Composition Table, 100 g of banana contains magnesium (32 mg) and potassium (355 mg). It is a component that helps the activity of muscles and nerves and contributes to the regulation of blood sugar and blood pressure. A moderate amount of calories (77 kcal) is good for gaining strength in the heat. Along with water (78g), nutrients are quickly absorbed into the body. The abundant sugars (14.4g) relieve fatigue and are good for post-workout recovery.
◆ Kidney beans… Reduction of calories absorbed by the body, blood sugar control effect
Kidney beans are also rich in dietary fiber. Particularly, the phaseolamine component reduces the amount of calories absorbed by the body through food, helping blood vessel health and diet. Young pod kidney beans contribute to the production of insulin components that control blood sugar and have diabetes prevention-management effects. Saponin is an antioxidant that reduces oxidation (aging) of the body, and lecithin is good for recovering from fatigue.
◆ Barley, oats… Suppression of blood sugar rise, people with bad kidneys should be careful
A lot of dietary fiber in barley suppresses the rise in blood sugar after a meal, helping to prevent and manage diabetes. If you only eat foods that are low in dietary fiber, a large amount of carbohydrates can be converted into glucose in the body, which can raise blood sugar quickly. Water-soluble fiber in oats plays a role in regulating blood sugar and lowering cholesterol directly. However, barley is high in potassium, so people with impaired kidney function should be careful as potassium excretion is not smooth, which can cause hyperkalemia.
2023-06-28 01:53:28
#Apples #Foods #Absorb #Carbohydrates #Slowly
