[:ja]

Cold Noodles (each with about 90g of carb)

(1) Korean cold noodles (fresh, 157g)

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 132
  • 60min: 153
  • 120min: 163 (+86)

(2) Soba (Buckwheat noodles)

(2-1) Soba 1 (80% buckwheat flour) (dried, 143g)

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 132
  • 60min: 134
  • 120min: 171 (+94)

(2-2) Soba 2 (100% buckwheat flour) (dried, 120g)

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 116
  • 60min: 123
  • 120min: 162 (+85)

(2-3) Soba 3 (100% buckwheat flour) (dried, 120g)

*refrigerated for 27 hours

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 152
  • 60min: 169 (+89)
  • 120min: 162

(3) Somen (Japanese vermicelli) (dried, 130g)

Blood Glucose Level (mg/dl)

  • Fasting: 75
  • 30min: 118
  • 60min: 129
  • 120min: 146 (+71)

(4) Udon (dried, 125g)

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 87
  • 60min: 133
  • 120min: 180 (+103)

(5) Pasta (dried, 130g)

Ice-cold pasta with a lot of olive oil and prosciutto.

Blood Glucose Level (mg/dl)

  • Fasting: 79
  • 30min: 112 (+33)
  • 60min: 102
  • 120min: 90

(6) Harusame (Chinese vermicelli) (dried, 106g)

Vermicelli made from Chinese mung-beans starch.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 108 (+28)
  • 60min: 98
  • 120min: 96

Comparison of Cold Noodles

Pasta is the only one with (olive) oil added, which might have functioned to suppress the hyperglycemia.

Mung beans (the main ingredient of harusame) is said to have α-GI(alpha-glucosidase inhibitor) effect.

All other noodles look almost the same, as to the influence on the blood glucose level.

So let’s look more closely at pasta and harusame.

Cold Pasta

(1) Cold Pasta alone, without any sauce, oil or toppings.

130g of dried pasta, boiled and then cooled with ice water, a bit of salt added.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 151
  • 60min: 171
  • 120min: 181 (+101)

(2) Cold Pasta with olive oil, without sauce or toppings

Next day, I ate same amount of pasta with only salt and olive oil.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 98
  • 60min: 121 (+41)
  • 120min: 115

The “Hot with oil (yellow)” is ordinary pasta with oil, seasonings and some toppings.

The difference shown above is quite interesting.

It seems that either “being cold” or “added oil” alone does not work to suppress the hyperglycemia.

The temperature and oil may work together to do so.

Harusame (Chinese vermicelli, Glass noodles, etc)

(1) Harusame made from mung-bean starch, refrigerated for 24 hours

105g of dried harusame (about 90g carb). After boiling, I kept it in the fridge for 24 hours.

Cooled too much. Coarse, stiff and hardly edible.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 93 (+13)
  • 60min: 92
  • 120min: 91

(2) Mung-bean Harusame, cooled in ice-water

105g of dried harusame (about 90g starch). Same as above but cooled in ice-water for minutes after boiled.

A little bit tougher than warm harusame, but tastes and feels much better.

Blood Glucose Level (mg/dl)

  • Fasting:  80
  • 30min: 108 (+28)
  • 60min: 98
  • 120min: 96

(3) Harusame made from potato starch, cooled in ice-water

Potato-starch harusame is a substitute for bean-starch harusame, quite common in Japan. Both sweet & Irish potato are used to extract starch. 100g(dried), with about 87g of carb.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 95
  • 60min: 141
  • 120min: 167 (+87)

(4) Mung-bean Harusame, hot.

106g of dried harusame (about 90g carb). I ate it soon after boiling.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 116 (+36)
  • 60min: 98
  • 120min: 96

I used to think, starch is starch. Whether it’s from beans, potatoes or rice, there’s no difference.

But these results indicate otherwise.

Some Japanese researchers reported that some kinds of beans, including mung beans, have substance which inhibits the function of α-glucosidase.

α-glucosidase is an enzyme in small intestine that decomposes disaccharides (maltose) into monosaccharides (glucose).

I’m not sure if the α-GI(α-glucosidase inhibitor) of the beans works this much, but at least I can say that mung-bean harusame is much kinder to my blood vessels than potato one.

Rice

(1) Rice refrigerated for 72 hours, 83g

84g of rice (30g carb) refrigerated for 72 hours, very dry, crumbling and tasteless because of the starch retrogradation. As inedible as refrigerated harusame.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 109 (+29)
  • 60min: 92
  • 120min: 82

(2) Rice cooled to room temperature, 83g

Again, 83g of rice (30g carb), cooled to room temperature after boiled. No starch retrogradation, moderately sticky and chewy.

I love this room-temp rice ball. I peeled off the dried seaweed, the black part, because it contains the dietary fiber, which may influence the digestion of saccharides.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 103 (+23)
  • 60min: 94
  • 120min: 81

Some rice-addicted Japanese people often say that rice is always healthy and especially cold rice is even healthier because it does not raise blood glucose level so much.

I thought, if it’s true, the reason cold rice does not cause hyperglycemia is that the starch is retrograded in cool temperature and cannot be digested in human intestine.

So I tested the retrograded starch—rice in a fridge for long time—and found that above notion is partly true.

But too-cold, crumbling rice is not food anymore, worse than bird feed.

Then I tried moderately cold rice. It was not dry or crumbling at all, so the starch in the rice is not supposed to be retrograded.

But the result was surprising. My BGL after eating room-temperature rice was much much lower than that after eating hot rice.

(3) Rice cooled to room temperature, 250g

Tried again with 250g of room-temp rice, which contain about 90g of carb. No starch retrogradation, seaweed peeled off.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 105
  • 60min: 119
  • 120min: 126 (+46)

(4) Hot Rice 250g

250g of ordinary hot rice (90g carb). Starch gelatinized and digestible, as in all other grain foods.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 145
  • 60min: 214 (+134)
  • 120min: 167

I have to say “Wao(゚д゚)!” again. Seems like cold (room-temp) rice does not cause hyperglycemia in my body.

Sadly the hot rice—favorite in my youth— is now one of the most dangerous foods to me.

(5) Sushi 1 — store-bought, cold rice, vinegar and sugar added.

Nine pieces of assorted sushi. The rice parts weigh 250g in total. Because cane sugar and vinegar are added to the rice, the amount of carbohydrate is unknown, but probably around 90g or bit more.

Blood Glucose Level (mg/dl)

  • Fasting: 70
  • 30min: 125
  • 60min: 166 (+96)
  • 120min: 151

The peak value of 166 mg/dl was much higher than that of normal 250g cold rice, 126 mg/dl.

The added sugar and/or vinegar might have influenced.

(6) Sushi 2 — housemade, vinegar added (no-sugar)

Originally, the rice part of sushi, called sumeshi (vinegared rice), was made of red vinegar and rice, without any added sugar.

So I made this early type of sushi using red vinegar to exclude the possible influence of sugar on my BGL.

Blood Glucose Level (mg/dl)

  • Fasting: 74
  • 30min: 105
  • 60min: 135
  • 120min: 140 (+66)

I don’t know if the difference shown above is attributable to sugar. Sushi w/o sugar less acutely raised my BGL than w/sugar, but somehow my BGL was still higher than that after eating normal cold rice.

(7) Frozen Fried Rice (48g carb)

Somewhat silly experiment, requested by a reader of this blog. The person says she likes to eat “frozen fried rice” “frozen.”

Never heard someone eat frozen food—except ice cream—without cooking, or at least defrosting.

Sounds crazy, but interesting. Cold rice does not raise my BGL so much, so colder—frozen rice will never, I thought.

Off course this merchandise is supposed to be microwaved or re-fried in the pan.

I ate it as it is…uncooked… no, it’s actually cooked. Just frozen. Ice-cold fried rice was as painful as frostbite.

Blood Glucose Level (mg/dl)

  • Fasting: 78
  • 30min: 103
  • 60min: 102
  • 120min: 104 (+26)

I haven’t tried any other food with about 50g carb, so can’t compare the frozen rice with anything else.

The graph is just for your reference. The cold rice above contains 90g of carb.

French Fries

Also an experiment by request. 350g of french fries (about 83g of carb), cooled to room temperature.

Blood Glucose Level (mg/dl)

  • Fasting: 78
  • 30min: 106 (+28)
  • 60min: 90
  • 120min: 100

I have not tried “hot” french fries yet, so, for the time being, compare them with hot and cold rice, which contain about the same amount of carbohydrate(90g).

 

Pizza

By request. Frozen pizza baked in oven and cooled to room temperature. 57g of carb.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 84
  • 60min: 93
  • 120min: 99 (+19)

Nothing to compare with so far. Cold (room-temp) pizza raised my BGL just a little bit.

Popcorn

50g of popcorn (30g carb). No sugar added. Room temperature.

Blood Glucose Level (mg/dl)

  • Fasting: 74
  • 30min: 127 (+53)
  • 60min: 96
  • 120min: 85

No warm(hot) popcorn have been tested. I compare it with 83g of cold rice (30g carb).

Potato Chips

56g of potato chips (30g carb). Off course room temp.

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 132
  • 60min: 134 (+57)
  • 120min: 108

30g carb in the potato chips raised my BGL by 57mg/dl. 

All include about 30g of carb (starch).

Potato Salad

I made potato salad to see if this cold potato mixed with a lot of oil (mayonnaise) affect the BGL.

Some say potato salad generally include about 10% of carbohydrate (in weight ratio), but I’m not sure.

Anyway, I decided to eat substantial amount (300g) of potato salad and measure the BGL.

Blood Glucose Level (mg/dl)

  • Fasting: 75
  • 30min: 108
  • 60min: 114  (+39)
  • 120min: 88

Substantial—or satisfactory—amount of potato salad raised my BGL by only 39mg/dl.

Just for your reference. Comparison with 83g cold rice (30g carb).

*:,.:.,.*:,.:.,.*:,.:.,.。*:,.:.,.。*:,.:.,.。*:,.:.,.

Feel free to send questions, requests and opinions. [Contact]

 [:en]

Cold Noodles (each with about 90g of carb)

(1) Korean cold noodles (fresh, 157g)

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 132
  • 60min: 153
  • 120min: 163 (+86)

(2) Soba (Buckwheat noodles)

(2-1) Soba 1 (80% buckwheat flour) (dried, 143g)

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 132
  • 60min: 134
  • 120min: 171 (+94)

(2-2) Soba 2 (100% buckwheat flour) (dried, 120g)

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 116
  • 60min: 123
  • 120min: 162 (+85)

(2-3) Soba 3 (100% buckwheat flour) (dried, 120g)

*refrigerated for 27 hours

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 152
  • 60min: 169 (+89)
  • 120min: 162

(3) Somen (Japanese vermicelli) (dried, 130g)

Blood Glucose Level (mg/dl)

  • Fasting: 75
  • 30min: 118
  • 60min: 129
  • 120min: 146 (+71)

(4) Udon (dried, 125g)

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 87
  • 60min: 133
  • 120min: 180 (+103)

(5) Pasta (dried, 130g)

Ice-cold pasta with a lot of olive oil and prosciutto.

Blood Glucose Level (mg/dl)

  • Fasting: 79
  • 30min: 112 (+33)
  • 60min: 102
  • 120min: 90

(6) Harusame (Chinese vermicelli) (dried, 106g)

Vermicelli made from Chinese mung-beans starch.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 108 (+28)
  • 60min: 98
  • 120min: 96

Comparison of Cold Noodles

Pasta is the only one with (olive) oil added, which might have functioned to suppress the hyperglycemia.

Mung beans (the main ingredient of harusame) is said to have α-GI(alpha-glucosidase inhibitor) effect.

All other noodles look almost the same, as to the influence on the blood glucose level.

So let’s look more closely at pasta and harusame.

Cold Pasta

(1) Cold Pasta alone, without any sauce, oil or toppings.

130g of dried pasta, boiled and then cooled with ice water, a bit of salt added.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 151
  • 60min: 171
  • 120min: 181 (+101)

(2) Cold Pasta with olive oil, without sauce or toppings

Next day, I ate same amount of pasta with only salt and olive oil.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 98
  • 60min: 121 (+41)
  • 120min: 115

The “Hot with oil (yellow)” is ordinary pasta with oil, seasonings and some toppings.

The difference shown above is quite interesting.

It seems that either “being cold” or “added oil” alone does not work to suppress the hyperglycemia.

The temperature and oil may work together to do so.

Harusame (Chinese vermicelli, Glass noodles, etc)

(1) Harusame made from mung-bean starch, refrigerated for 24 hours

105g of dried harusame (about 90g carb). After boiling, I kept it in the fridge for 24 hours.

Cooled too much. Coarse, stiff and hardly edible.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 93 (+13)
  • 60min: 92
  • 120min: 91

(2) Mung-bean Harusame, cooled in ice-water

105g of dried harusame (about 90g starch). Same as above but cooled in ice-water for minutes after boiled.

A little bit tougher than warm harusame, but tastes and feels much better.

Blood Glucose Level (mg/dl)

  • Fasting:  80
  • 30min: 108 (+28)
  • 60min: 98
  • 120min: 96

(3) Harusame made from potato starch, cooled in ice-water

Potato-starch harusame is a substitute for bean-starch harusame, quite common in Japan. Both sweet & Irish potato are used to extract starch. 100g(dried), with about 87g of carb.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 95
  • 60min: 141
  • 120min: 167 (+87)

(4) Mung-bean Harusame, hot.

106g of dried harusame (about 90g carb). I ate it soon after boiling.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 116 (+36)
  • 60min: 98
  • 120min: 96

I used to think, starch is starch. Whether it’s from beans, potatoes or rice, there’s no difference.

But these results indicate otherwise.

Some Japanese researchers reported that some kinds of beans, including mung beans, have substance which inhibits the function of α-glucosidase.

α-glucosidase is an enzyme in small intestine that decomposes disaccharides (maltose) into monosaccharides (glucose).

I’m not sure if the α-GI(α-glucosidase inhibitor) of the beans works this much, but at least I can say that mung-bean harusame is much kinder to my blood vessels than potato one.

Rice

(1) Rice refrigerated for 72 hours, 83g

84g of rice (30g carb) refrigerated for 72 hours, very dry, crumbling and tasteless because of the starch retrogradation. As inedible as refrigerated harusame.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 109 (+29)
  • 60min: 92
  • 120min: 82

(2) Rice cooled to room temperature, 83g

Again, 83g of rice (30g carb), cooled to room temperature after boiled. No starch retrogradation, moderately sticky and chewy.

I love this room-temp rice ball. I peeled off the dried seaweed, the black part, because it contains the dietary fiber, which may influence the digestion of saccharides.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 103 (+23)
  • 60min: 94
  • 120min: 81

Some rice-addicted Japanese people often say that rice is always healthy and especially cold rice is even healthier because it does not raise blood glucose level so much.

I thought, if it’s true, the reason cold rice does not cause hyperglycemia is that the starch is retrograded in cool temperature and cannot be digested in human intestine.

So I tested the retrograded starch—rice in a fridge for long time—and found that above notion is partly true.

But too-cold, crumbling rice is not food anymore, worse than bird feed.

Then I tried moderately cold rice. It was not dry or crumbling at all, so the starch in the rice is not supposed to be retrograded.

But the result was surprising. My BGL after eating room-temperature rice was much much lower than that after eating hot rice.

(3) Rice cooled to room temperature, 250g

Tried again with 250g of room-temp rice, which contain about 90g of carb. No starch retrogradation, seaweed peeled off.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 105
  • 60min: 119
  • 120min: 126 (+46)

(4) Hot Rice 250g

250g of ordinary hot rice (90g carb). Starch gelatinized and digestible, as in all other grain foods.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 145
  • 60min: 214 (+134)
  • 120min: 167

I have to say “Wao(゚д゚)!” again. Seems like cold (room-temp) rice does not cause hyperglycemia in my body.

Sadly the hot rice—favorite in my youth— is now one of the most dangerous foods to me.

(5) Sushi 1 — store-bought, cold rice, vinegar and sugar added.

Nine pieces of assorted sushi. The rice parts weigh 250g in total. Because cane sugar and vinegar are added to the rice, the amount of carbohydrate is unknown, but probably around 90g or bit more.

Blood Glucose Level (mg/dl)

  • Fasting: 70
  • 30min: 125
  • 60min: 166 (+96)
  • 120min: 151

The peak value of 166 mg/dl was much higher than that of normal 250g cold rice, 126 mg/dl.

The added sugar and/or vinegar might have influenced.

(6) Sushi 2 — housemade, vinegar added (no-sugar)

Originally, the rice part of sushi, called sumeshi (vinegared rice), was made of red vinegar and rice, without any added sugar.

So I made this early type of sushi using red vinegar to exclude the possible influence of sugar on my BGL.

Blood Glucose Level (mg/dl)

  • Fasting: 74
  • 30min: 105
  • 60min: 135
  • 120min: 140 (+66)

I don’t know if the difference shown above is attributable to sugar. Sushi w/o sugar less acutely raised my BGL than w/sugar, but somehow my BGL was still higher than that after eating normal cold rice.

(7) Frozen Fried Rice (48g carb)

Somewhat silly experiment, requested by a reader of this blog. The person says she likes to eat “frozen fried rice” “frozen.”

Never heard someone eat frozen food—except ice cream—without cooking, or at least defrosting.

Sounds crazy, but interesting. Cold rice does not raise my BGL so much, so colder—frozen rice will never, I thought.

Off course this merchandise is supposed to be microwaved or re-fried in the pan.

I ate it as it is…uncooked… no, it’s actually cooked. Just frozen. Ice-cold fried rice was as painful as frostbite.

Blood Glucose Level (mg/dl)

  • Fasting: 78
  • 30min: 103
  • 60min: 102
  • 120min: 104 (+26)

I haven’t tried any other food with about 50g carb, so can’t compare the frozen rice with anything else.

The graph is just for your reference. The cold rice above contains 90g of carb.

French Fries

Also an experiment by request. 350g of french fries (about 83g of carb), cooled to room temperature.

Blood Glucose Level (mg/dl)

  • Fasting: 78
  • 30min: 106 (+28)
  • 60min: 90
  • 120min: 100

I have not tried “hot” french fries yet, so, for the time being, compare them with hot and cold rice, which contain about the same amount of carbohydrate(90g).

 

Pizza

By request. Frozen pizza baked in oven and cooled to room temperature. 57g of carb.

Blood Glucose Level (mg/dl)

  • Fasting: 80
  • 30min: 84
  • 60min: 93
  • 120min: 99 (+19)

Nothing to compare with so far. Cold (room-temp) pizza raised my BGL just a little bit.

Popcorn

50g of popcorn (30g carb). No sugar added. Room temperature.

Blood Glucose Level (mg/dl)

  • Fasting: 74
  • 30min: 127 (+53)
  • 60min: 96
  • 120min: 85

No warm(hot) popcorn have been tested. I compare it with 83g of cold rice (30g carb).

Potato Chips

56g of potato chips (30g carb). Off course room temp.

Blood Glucose Level (mg/dl)

  • Fasting: 77
  • 30min: 132
  • 60min: 134 (+57)
  • 120min: 108

30g carb in the potato chips raised my BGL by 57mg/dl. 

All include about 30g of carb (starch).

Potato Salad

I made potato salad to see if this cold potato mixed with a lot of oil (mayonnaise) affect the BGL.

Some say potato salad generally include about 10% of carbohydrate (in weight ratio), but I’m not sure.

Anyway, I decided to eat substantial amount (300g) of potato salad and measure the BGL.

Blood Glucose Level (mg/dl)

  • Fasting: 75
  • 30min: 108
  • 60min: 114  (+39)
  • 120min: 88

Substantial—or satisfactory—amount of potato salad raised my BGL by only 39mg/dl.

Just for your reference. Comparison with 83g cold rice (30g carb).

*:,.:.,.*:,.:.,.*:,.:.,.。*:,.:.,.。*:,.:.,.。*:,.:.,.

Feel free to send questions, requests and opinions. [Contact]

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