**1. Why is Mixed Grain Rice Good?**
Mixed grain rice is made by mixing white rice with various grains like brown rice, barley, black beans, millet, and sorghum. The reasons it is much better for people with diabetes than plain white rice are as follows:
– **Rich in Dietary Fiber:** The abundant dietary fiber in the hulls of the grains slows down sugar absorption, preventing sharp spikes in post-meal blood sugar.
– **Variety of Nutrients:** You can consume a wide range of vitamins, minerals, and antioxidants contained in the different grains, which is beneficial for overall health.
– **Lower Glycemic Index (GI):** Because various grains are mixed, it has a lower GI than white rice and raises blood sugar more gradually.
**2. Digestion Issues and Cautions**
Some people with diabetes who have weak stomachs or are elderly may find mixed grain rice difficult to digest.
– **Solution:** Instead of mixing too many types of grains or using a high proportion of coarse grains (like brown rice, Job’s tears) from the start, it’s better to begin with softer grains like lentils, oats, and barley, and gradually increase the variety and proportion. Soaking the grains sufficiently before cooking can also aid digestion.
**3. How to Eat Mixed Grain Rice**
– **Reduce the White Rice Ratio:** Aim to gradually reduce the proportion of white rice to below 50%.
– **Portion Control is Essential:** Mixed grain rice is also a carbohydrate food, so it is important to control the portion size to no more than 2/3 of a rice bowl.
Summary: Thanks to its rich dietary fiber and nutrients, mixed grain rice is much more advantageous for blood sugar management than white rice. If digestion is a concern, it’s a good idea to start with softer grains and gradually adapt.
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