Does millet and sweet potato Congee raise blood sugar

Millet and sweet potato Congee generally leads to a rise in blood sugar, but the extent of sugar rise is affected by the proportion of ingredients and cooking methods. Sweet potato and millet both contain more carbohydrates, which may cause blood sugar fluctuation after digestion and absorption. diabetes patients need to eat carefully.

The sugar raising effect of millet and sweet potato Congee mainly comes from the high starch content of sweet potatoes. Although sweet potatoes are rich in dietary fiber and vitamins, their starch has a high degree of gelatinization during cooking and is easily broken down into glucose by the human body. Xiaomi's glycemic index is lower than that of polished rice, but compared to other grains, it still belongs to the category of medium to high sugar ingredients. After the two are mixed and boiled, Congee has a higher degree of gelatinization, and carbohydrates are more easily absorbed. People with poor blood sugar control may experience a significant increase in postprandial blood sugar after consumption.

Using specific cooking methods can reduce the sugar rising speed of millet sweet potato Congee. Choosing sweet potatoes with skin can retain more dietary fiber and delay sugar absorption. Soaking millet in advance and shortening the boiling time can reduce the degree of starch gelatinization. Adding appropriate amounts of protein and dietary fiber rich ingredients such as soybeans and oats can form a more complex food matrix. Heating after refrigeration can convert some starch into resistant starch, and these adjustments can reduce blood sugar fluctuations.

It is suggested that diabetes patients should control the consumption of millet sweet potato Congee as a substitute of staple food, not more than a small bowl each time, and match it with sufficient green leafy vegetables and high-quality protein food. Monitor blood glucose levels two hours after meals, and if there are significant fluctuations, reduce the frequency of consumption. People with weak gastrointestinal function should be aware that sweet potatoes may cause bloating, and can be replaced with low glycemic index root and stem ingredients such as yam. Maintaining a reasonable ratio of carbohydrates, proteins, and fats in daily diet can help maintain blood sugar stability.