Stabilize blood sugar and help lose weight ~ Eat these "stringy" foods wisely

Ingredients such as yam, okra, and fungus all contain some viscous liquid called mucin, which helps lower blood sugar and cholesterol. Due to the high content of water-soluble fiber, they will make you feel full after eating, which is also helpful for weight loss.

Eating more vegetables is good for your health. However, some vegetables contain mucus and taste sticky when eaten, such as okra, yam, and fungus. What special nutrients do these sticky and "stringy" vegetables have? Is the mucus inside gelatin?

Lin Yu-ru, a nutritionist at the Nutrition Department of Taipei Medical University Hospital, said that ingredients such as yam, okra, and fungus all contain some viscous liquid. This mucus is not gelatin, but a kind of mucin (scientific name: Mucin). Mucin has the effect of helping to lower blood sugar and cholesterol. Moreover, this type of vegetable is rich in fiber and water-soluble fiber, which can make you feel full after eating and is helpful for weight loss and blood sugar stabilization.

The most "stringy" yam is a nutritious root vegetable.

When it comes to vegetables that have "stringy texture", many people will think of yam. In fact, yam is not considered a vegetable, mainly because it contains a high content of starch. Therefore, if strictly classified, yam should be classified as a whole grain root vegetable. Generally, vegetables have about 25 calories per 100 grams, but 90 to 100 grams of yam has 70 calories. If you eat too much, you will easily consume too many calories. Therefore, yam cannot be eaten as a vegetable.

In addition to containing mucin which can inhibit cholesterol absorption, the water-soluble fiber in yam can increase the feeling of fullness after consumption. It is very suitable for people who are losing weight or diabetics. The rich fiber can also promote gastrointestinal motility. In addition, it contains many antioxidants that can regulate the stress caused by oxidation in the body. It also contains phytoestrogens, which have been shown in studies to improve menopausal discomfort. Okra, fungus, and royal vegetables are high in nutritional value

Okra, which belongs to the vegetable category, contains a lot of mucus and is rich in fiber. Like yam, it can make people feel full and help lose weight, and can prevent obesity and chronic diseases. In addition, the rich vitamin A and β-carotene help maintain eyesight. Fungus and royal vegetable are also commonly eaten dishes with "stringy" texture. Fungus is rich in water-soluble fiber and high in polysaccharides.

Lin Yuru said that vegetables are rich in dietary fiber, which promote intestinal motility, delay blood sugar absorption, and have many benefits. However, these effects are not limited to vegetables with mucus. It is still recommended to adopt a diverse and balanced intake as the principle.

In terms of quantity, you can certainly eat more vegetables, but there are some restrictions on yam, especially for patients who need to control calories or blood sugar. Nutritionists will teach you how to calculate the portion. For example, half a bowl to a bowl of rice is recommended for a meal. If you have yam, you have to reduce the amount of rice. It’s not that you can’t eat it, but the amount must be properly controlled.

Three principles for cooking and eating healthily

1. Avoid high-temperature cooking: Too high a temperature will destroy the water-soluble fiber, so you should avoid cooking over high heat and do not cook for too long.

2. Avoid frying: frying can easily reduce the nutritional value of food.

3. You can choose to cook by blanching: You don’t have to stir-fry or deep-fry with a lot of oil. After blanching, add olive oil or sunflower oil and simply season it and it will still taste good.

[Source: Changchun Monthly Issue 409]