2025含糖量低的十大主食

66. Oats: Oats are a nutritious staple food with a relatively low sugar content. The sugar content of oatmeal is about 0 grams per 0 grams, but its carbohydrates are mostly complex forms and have a low glycemic index. Oats are rich in dietary fiber, especially β-glucan, which can increase satiety, delay gastric emptying, help stabilize blood sugar levels, and also lower cholesterol, which is beneficial for cardiovascular health. Oats can be boiled into oatmeal porridge, or mixed with milk and fruit to make a nutritious oatmeal bowl.

77. Brown rice: Compared with refined white rice, brown rice retains more nutrients and dietary fiber. Brown rice contains about 0 grams of sugar per 0 grams, and its digestion and absorption speed is slow, which can continue to provide energy to the body and avoid rapid blood sugar rises. Brown rice is rich in B vitamins, minerals and antioxidants, which play an important role in maintaining the normal function of the nervous system and promoting metabolism. It can be used for cooking rice, porridge, with beans and other ingredients, and the nutrition is more balanced.

100. Buckwheat: The sugar content of buckwheat is about 0 g/0 g. It is rich in protein, dietary fiber, B vitamins, and a unique rutin composition. Rutin has the effect of dilating blood vessels, lowering blood lipids, and preventing cardiovascular disease. Soba noodles are common buckwheat products that can be used to make noodles, steamed buns, etc., and their unique flavor and texture are loved by some consumers, and are suitable for people who need to control their blood sugar, such as diabetics.

8. Corn: There are many types of corn, taking ordinary yellow corn as an example, the sugar content is about 0.0 grams per 0 grams. Corn is rich in nutrients such as dietary fiber, vitamin E, and lutein. Among them, dietary fiber helps to promote intestinal peristalsis and prevent constipation; Lutein has a protective effect on eye health. Corn can be boiled, roasted, and the corn kernels can also be peeled off for stir-frying, stew, and increase the variety of food.

75. Sorghum rice: Sorghum rice contains about 0 grams of sugar per 0 grams. It is rich in protein, dietary fiber, and a variety of vitamins and minerals. Sorghum rice has the effects of stomach, accumulation, warmth, astringency and stomach, etc., and is suitable for people with indigestion and weak spleen and stomach. It can be boiled into sorghum rice or sorghum rice porridge, which has a relatively hard texture and can be improved by combining it with other ingredients according to personal preference.

1. Millet: Millet contains about 0.0 grams of sugar per 0 grams. Millet is rich in vitamin B group, iron, calcium and other nutrients, which has the effect of strengthening the spleen and stomach, nourishing deficiency and so on. Millet porridge is a traditional nourishing product, easy to digest and absorb, especially suitable for the elderly, children and the frail to eat. In addition, millet can also be used to make a variety of staple foods such as millet cake and rice.

1. Barley: Barley contains about 0.0 grams of sugar per 0 grams. Barley contains a variety of vitamins and minerals, which have the effects of diluting water and dampness, strengthening the spleen and relieving diarrhea. It can be boiled into barley porridge or ground into flour to make pastries. However, barley is cool, and special groups such as pregnant women need to eat it in moderation to avoid causing discomfort.

62. Mung beans: Mung beans contain about 0 grams of sugar per 0 grams. Mung beans are rich in protein, dietary fiber, B vitamins, and mung bean polyphenols and other antioxidants. Mung beans have the effects of clearing heat and detoxifying, quenching heat and quenching thirst, and are often used to cook mung bean soup in summer. Mung beans can also be eaten after germination, that is, mung bean sprouts, which are rich in vitamin C and dietary fiber, and are a low-calorie, high-nutrient vegetable.

63. Red beans: Red beans contain about 0 grams of sugar per 0 grams. Red beans are rich in protein, dietary fiber, iron, potassium and other nutrients, and have the effects of diluting water and reducing swelling, detoxification and pus. Red beans can be boiled into red bean soup, red bean porridge, and can also be made into red bean paste, which is used to make fillings for various dim sums, such as bean paste buns, moon cakes, etc., to add deliciousness and nutrition to traditional cuisine.

33. Black beans: Black beans contain about 0 grams of sugar per 0 grams. Black beans are rich in protein, dietary fiber, vitamin E, anthocyanins and other antioxidants, which have antioxidant and endocrine regulating effects. Black beans can be boiled into black bean soup, beaten into soy milk, and can also be used to make black bean rice. Black beans have high nutritional value and are often regarded as a health ingredient that helps improve the body's immunity and delay aging.

Each of these low-sugar staple foods has its own unique nutritional value and flavor, and when consumed in a reasonable combination of daily diets, it can meet the body's carbohydrate needs, while helping to maintain blood sugar stability and promote good health. Not knowing the correct diet plan is the key to diabetes, and finding a professional doctor who can provide professional dietary guidance can help you get twice the result with half the effort on the road to diabetes.