62-year-old uncle shares easy trick for cooking rice to “reduce blood sugar” by mixing just 1 ingredient. The health results are amazing and his weight is reduced too.
Mr. Qiao Duan, 62, from Hebei, China, is a retired construction engineer. He likes to eat starchy foods, such as white rice, dumplings, noodles, etc. However, this preference began to change last year.
During an annual checkup, the doctor advised Mr. Qiao to change his eating habits. The doctor said, “Mr. Qiao’s test results showed that his blood sugar level was slightly high, but it did not cause any serious consequences. However, now that you are getting older, your body’s functions are slowing down, especially your metabolism. Therefore, if you do not control your blood sugar level well, you may easily get sick.”
“Now you just need to be careful about your daily diet, increase your intake of healthy foods, and reduce your intake of refined carbohydrate foods such as white rice, bread, noodles, dumplings, etc. to control your blood sugar levels and prevent diseases,” the doctor said.
Mr. Qiao then asked, “I like to eat white rice, dumplings and noodles. Can I not eat these foods anymore?”
The doctor explained that Mr. Qiao did not need to completely avoid white flour, but he should reduce the amount he consumed. In addition, for white rice, the doctor suggested that Mr. Qiao could add some grains, such as quinoa, to increase the ufabet https://ufabet999.app body’s nutrients and reduce the amount of white rice he consumed.
When he returned home, Mr. Qiao decided to change his diet according to the doctor’s advice. Every day, he would mix quinoa with white rice to cook. In each meal, Mr. Qiao would eat a small bowl of quinoa rice, and reduce the frequency of eating noodles, dumplings, bread, etc. Mr. Qiao maintained this habit of eating quinoa rice throughout the year.
Results after continuous use for 1 year
Recently, Mr. Qiao went for another health check-up. The results showed that his blood sugar level had returned to normal. In addition, Mr. Qiao had lost a lot of weight compared to last year.
This result made Mr. Qiao very happy. He did not expect that a small change in his diet could control his blood sugar level so well.
Quinoa helps stabilize blood sugar levels. Quinoa is considered a “superfood” by doctors. It contains protein, healthy fats, dietary fiber, and antioxidants. Adding quinoa to your diet can help control blood sugar levels effectively and benefit your health.
100 grams of cooked quinoa contains 120 calories, 4.4 grams of protein, 1.9 grams of fat, 19.4 grams of carbohydrates, 2.8 grams of dietary fiber, 17 mg of calcium, and 64 mg of magnesium. In addition, quinoa contains about 9 essential amino acids.
A small study published in the journal Nutrients found that participants over the age of 65 with fasting blood sugar levels between 100-125 mg/dL, who are at risk for diabetes, were instructed to eat quinoa for four weeks. The results showed that the participants’ blood sugar levels significantly decreased, and they also lost a small amount of weight. The researchers suggest that consuming quinoa instead of other complex carbohydrates may be a way to prevent type 2 diabetes.
The protein and fiber in quinoa also effectively lower the glycemic index. In addition, the phenolic compounds in quinoa help slow down the digestion of carbohydrates, preventing blood sugar levels from spiking after meals.
Other benefits of quinoa
- It has anti-cancer properties. A 2021 study published in the journal Food Frontiers found that bioactive compounds found in quinoa, such as phenolic compounds, polysaccharides, and saponins, have anti-inflammatory and antioxidant properties.
Laboratory studies have found that polysaccharides may help protect cells from damage and prevent certain cancers, such as liver and cervical cancer. However, scientists say more research is needed to confirm these benefits.
- Lowers Cholesterol Quinoa is rich in dietary fiber and omega-3 fatty acids, which help lower “bad” LDL cholesterol. Therefore, eating quinoa regularly can help control blood cholesterol levels and effectively prevent heart disease.
- Reduces inflammation In addition to polysaccharides and saponins, quinoa also contains antioxidants such as flavonoids and polyphenols. These antioxidants protect cells from oxidative damage and effectively reduce inflammation.
- Aids Digestion: As mentioned earlier, quinoa is high in dietary fiber, which is an important nutrient for digestive health. Consuming quinoa regularly promotes the growth of beneficial bacteria in your gut, helping to keep your digestive system healthy.