Oats are rich in dietary fiber, which can slow down the rise in blood sugar levels, making them an ideal choice for breakfast. The recommended intake is 50-100 grams per day, and they can be cooked as porridge or made into oat cakes.
Compared to white rice, brown rice retains more nutrients and has a lower glycemic index, making it suitable as a staple food. The recommended intake is 50-150 grams per day, and it can be cooked with various vegetables and meats.
Buckwheat is rich in trace elements such as magnesium and chromium, which help improve insulin sensitivity. The recommended intake is 50-150 grams per day, and it can be made into buckwheat buns, noodles, and more.
Black rice is rich in anthocyanins and dietary fiber, which have strong antioxidant properties and are beneficial for lowering blood sugar. The recommended intake is 50-150 grams per day, and it can be cooked as porridge or steamed rice.
Soybeans are rich in protein and oligosaccharides, which can prolong the time food stays in the stomach and slow down the entry of glucose into the blood, preventing blood sugar spikes. The recommended intake is 30-50 grams per day, and they can be consumed as tofu, soy milk, and other forms.
The recommended intake amounts are based on general adult recommendations and consider the need for a balanced diet. Actual intake should be adjusted according to individual circumstances (such as age, gender, weight, health status, etc.) and the advice of a doctor or nutritionist.
The cooking method of whole grains also affects blood sugar response. It is recommended to use healthy cooking methods such as steaming and boiling, and avoid frying and adding excessive sugar.