Excessive intake of carbohydrates threatens blood and blood vessel health… Eating multigrain rice and fruits can increase blood sugar and weight
When you think of ‘carbohydrates’, you often think of rice, noodles, and bread. Carbohydrates, however, are fruits and vegetables. It is also included in sweet potatoes, radishes, and potatoes. It is an important substance that supplies nutrients necessary for our body to function and is involved in cell maintenance and immunity. Carbohydrates are the most abundant food nutrient, accounting for 55-65% of total energy intake.
1) When controlling your weight… Eating water-rich carbohydrates (vegetables and fruits) is beneficial
Carbohydrates also vary greatly in calories depending on the type and volume of food. Vegetables and fruits are high in water, so they have low calories compared to their volume, but dried fruits and snacks have low water, so they have a lot of calories compared to their volume. Therefore, when controlling weight, it is more advantageous to eat carbohydrates with high water content (vegetables, fruits, etc.) rather than carbohydrates with low water content (dried fruits, snacks, etc.).
2) If you eat multigrain rice and fruit too much, your blood sugar and weight will increase.
Eating a lot of carbs also causes weight gain. Carbohydrates are linked to increased blood sugar and diabetes. The glycemic index is a measure of how quickly blood sugar rises following eating carbohydrates. Foods with a low glycemic index (mixed grains, whole grains, whole wheat bread, vegetables, seaweed, etc.) raise blood sugar slowly following a meal, but foods with a high glycemic index (white rice, white bread, candy, snacks, etc.) raise blood sugar following a meal. go high fast If you overeat foods with a low glycemic index, such as multigrain rice, your blood sugar rises even more. Adequate fruit intake is not a problem, but overeating fruit with high sugar content can also lead to poor blood sugar control and weight gain.
3) Excessive intake of carbohydrates… Hyperlipidemia (dyslipidemia) risk factors
Excessive intake of carbohydrates is also closely related to blood-vascular health. Hyperlipidemia (dyslipidemia) includes high levels of cholesterol in the blood (hypercholesterolemia) and high triglyceride levels (hypertriglyceridemia). The presence of dyslipidemia increases the risk of cardiovascular disease (angina pectoris-myocardial infarction). Hypertriglyceridemia often occurs when you drink a lot of alcohol or eat a lot of carbohydrates.
4) If you eat fruits, potatoes, and sweet potatoes… You need to adjust the amount of food such as rice and noodles.
If you eat fruits, potatoes, and sweet potatoes with carbohydrates, it is good to reduce the amount of rice corresponding to the amount of calories. For example, the energy of 1 apple (200g), 1 banana (110g without peel), 1 potato (130g) or 1 sweet potato (120g) is regarding 100 kcal. One bowl of rice (200g) is regarding 300 kcal, so if you eat more of the above foods, you should reduce 1/3 of the bowl of rice (67g, 100 kcal) (Health information from the Korea Centers for Disease Control and Prevention). When it is difficult to cut other carbs, reducing fat intake or increasing activity can help maintain weight.
5) Fruits-vegetables… It is better to eat it as is rather than grinding it.
If you need to control your blood sugar for diabetes prevention-management, it is good to reduce your carbohydrate intake. Rice with whole grains, whole grains, and whole wheat bread are better than white rice and white bread, and you should always eat enough vegetables. Eating fruits and vegetables as they are rather than grinding them is better for managing blood sugar. If you eat protein together with carbohydrates, your blood sugar will rise less. However, it is better not to overeat protein such as meat that contains fat.