Chinese medicine practitioners say that low GI foods can slow down the rise and fall of blood sugar, maintain blood sugar levels and make you feel full. They recommend 5 types of diet, including low-refined foods, such as oatmeal and brown rice.

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[Health Channel/Comprehensive Report] How to eat breakfast to achieve the best effect?

Wang Dayuan, a Chinese medicine doctor, pointed out that eating the wrong food can easily cause large fluctuations in blood sugar, causing symptoms such as dizziness, fatigue, and distraction. He recommends choosing a low-GI diet, which can not only stabilize blood sugar, but also stabilize the brain.

He also listed 5 types of low GI diets, including high-fiber foods, low refined, low processed, low mature and low cooking diets, and amylose will be better than amylopectin (such as white rice's amylopectin ratio less glutinous rice).

Eating the wrong food is easy to be distracted, and the glycemic index of burnout is the key

Wang Dayuan posted on his Facebook fan page "Yuanqi Traditional Chinese Medicine Physician Wang Dayuan" that the source of our energy and spirit every day is inseparable from the absorption and digestion of the stomach, so food and eating time must be carefully selected, such as 7-9 o'clock in the morning. It is the most vigorous period of the stomach meridian.

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Wang Dayuan said that some people are hungry again immediately after breakfast, but some people can last until the afternoon.

It is because eating the wrong food can easily lead to unstable blood sugar control, causing symptoms such as dizziness, fatigue and distraction, which are actually related to the glycemic index (Glycemic index, also known as GI value).

High GI foods cause a large amount of insulin to be secreted and store fat

Wang Dayuan explained that generally speaking, high GI foods will cause blood sugar to rise and fall rapidly and change drastically, so after a meal, people tend to feel hungry and eat more. In addition, a large amount of insulin will store fat, which will lead to more and more fat; and Low GI foods can slow down the rise and fall of blood sugar, maintain blood sugar concentration and feel full, and allow the brain to function stably without severe blood sugar fluctuations.

Dietary recommendations are as follows:

●High-fiber foods (lower GI value)

: For example, whole wheat toast and multigrain bread are better than white toast and hamburgers.


refined food:

such as oatmeal and brown rice, are better than bread and cake.

●Low-processed ingredients:

For example, white rice and steamed sweet potatoes are better than plain porridge, iron pan noodles or carrot cake.

●Low maturity and low cooking ingredients:

such as warm salad, will be better than cooked vegetables.

●Amylose is better than amylopectin:

Because amylopectin is easily decomposed quickly and makes you feel hungry, white rice (less amylopectin) is better than glutinous rice (such as meat dumplings and traditional rice balls).

Wang Dayuan added that the above are dietary suggestions for ordinary people, but if you have gastroesophageal reflux problems, some low GI foods may cause stomach burdens, such as sweet potatoes, hard oatmeal, etc., you should eat less.

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  • blood sugar

  • breakfast

  • gastroesophageal reflux

  • insulin

  • glycemic index

  • GI value

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