“Good” starches and “bad” starches
Have you heard of “good” starches and “bad” starches, so what are they? In general, good starches do not cause blood sugar to skyrocket and contain lots of vitamins, minerals and fiber. Bad starch contains empty calories without any nutritional value.
Glycemic Index (GI)
The concept of determining how starchy foods increase blood sugar based on the Glycemic Index (GI). The GI rating assessed by experts is an important factor to consider when wanting to lose weight or control blood sugar. Simple sugars and starches are easily broken and absorbed by the body. Most starch is digested into glucose, which is the direct cause of increased blood sugar.
Foods that can cause rapid hyperglycemia are high GI foods. Low GI foods tend to contain more fiber. People with high blood pressure should also be careful with high GI foods.
A low-salt diet that is good for blood pressure is rich in starch with low GI and high in fiber. When you eat 4 to 5 servings of fruit and 4 to 5 servings of vegetables a day, you will automatically add a lot of fiber to your diet. Whole grains are also a great way to add fiber. In addition, nutritionists advise hypertension recommending using 4 to 5 servings of beans and nuts per week to supplement more fiber. A typical blood pressure control plan with 2000 calories contains more than 31 grams of fiber.
The need for fiber
Besides keeping blood sugar steady after each meal, fiber also has many important benefits. And in fact there are two types of fiber, one that promotes balance and the other offers some special health benefits.
“Raw fiber” is capable of keeping us at a normal level and is often called “insoluble fiber”. The other is soluble fiber, or “functional fiber”.
Raw fiber helps to accelerate the flow of waste from the intestinal tract and keeps us “normal”. It also reduces the risk of colon cancer. This type is found in bark and fruit powder, nuts of berry types, the outer layer of whole grains and vegetables.
Put the properties of soluble fiber
Soluble fiber has many interesting properties. It helps promote balance by making the waste softer and easier to pass through the intestine. It also thickens food that is digested in the small intestine so the absorption of sugar will slow down. It can absorb cholesterol to eliminate, not to absorb.
Soluble fiber is found in oats, barley, fruits, especially apples, pears and oranges, green beans and lentils, green vegetables.
Although most people load more food than they need, we eat too little fiber. Instructions have shown that we should eat at least 25 grams of fiber each day. You can refer to the table below to increase fiber-rich foods at daily meals:
Soluble fiber Total
Apples, not peel 0.4 3.0
Pear, not peeled 0.7 4.6
Raspberry, ½ cup 0.3 2.6
Prunes, 5 1.1 3.1
Butter, ½ 1.2 3.8
Sweet potatoes, ½ cup 0.5 1.9
Broccoli, 2 0.2 1.8
Carrots, ½ cup 0.4 1.9
Spaghetti ½ cup 0.6 3.0
Okra, ½ cup 1.0 4.5
Cereals, 1/3 cup 0.7 8.1
Oats, ¾ cup 0.2 4.5
Some older people think that eating fiber makes them bloated. A gradual approach may allow your body to better adjust to fiber.
Try to add 1 to 2 kinds of fruits or vegetables to your diet every day and keep it regular for several days afterwards. Then continue to increase. If your body is still uncomfortable, you can try some supplements to digest fiber. More importantly, you also need to add more fluids when you increase dietary fiber. You need to drink at least 8 glasses of water a day. A diet high in fiber without fluids will make you constipated.
If you have any disease that needs to limit fluid, consult your doctor and dietitian about the appropriate amount of fluid and fiber before changing your diet.