Agar reduces the glycemic index

Agar's extraordinary health care function for people with high blood sugar

Agar (also known as agar) can reduce the glycemic index (GI) of food after being added to meals, mainly relying on the physical and biochemical mechanism of its high content of soluble dietary fiber. The following is a specific principle analysis:

1. Core mechanism: the role of soluble dietary fiber

Agar powder is a natural polysaccharide extracted from red algae (such as agar and euphorbia), with a dietary fiber content of up to 80.9%, and it is mainly soluble dietary fiber. This type of fiber affects blood sugar in the following ways:

Forming a physical barrier to delay sugar absorption

Blood sugar levels are lowered when the water-soluble dietary fibre in agar gels in the stomach and envelops fats and carbohydrates to block their absorption. Furthermore, agaropectin, a dietary fibre, helps decrease cholesterol levels by preventing the absorption of cholesterol and assisting in its excretion in the stool. Agar has the advantage of decreasing blood sugar and cholesterol, which aids in both health and dieting. 

Agar powder forms a gel-like substance when it comes into contact with water, which wraps the carbohydrates (such as starch) in the food and slows down its contact with digestive enzymes. This directly delays the decomposition and absorption of glucose, avoiding a rapid increase in blood sugar after a meal.

Delaying gastric emptying time

The gel structure increases the viscosity of chyme, prolongs the residence time of food in the stomach, and allows sugar to enter the small intestine slowly and smoothly, avoiding a sudden increase in blood sugar.

Inhibit amylase activity

Some studies have shown that the sticky environment formed by soluble fiber may interfere with the activity of α-amylase and reduce the efficiency of carbohydrate decomposition.

2. Auxiliary mechanism: intestinal environment regulation

Promote the production of short-chain fatty acids

The soluble fiber in agar powder is fermented by probiotics in the colon to produce short-chain fatty acids such as butyric acid and propionic acid. These substances can improve insulin sensitivity and indirectly help blood sugar regulation.

Improve the balance of intestinal flora

As a prebiotic, agar powder promotes the proliferation of beneficial bacteria such as bifidobacteria. Healthy intestinal flora can enhance the efficiency of sugar metabolism and reduce the risk of insulin resistance.

3. Effectiveness in practical application

When adding agar powder to rice, porridge or pasta, pay attention to the following operations to maximize the sugar control effect:

Reasonable ratio

Recommended addition amount: Add agar powder to rice at 1%~2% of the dry rice weight (for example, 1~2 grams of agar powder for 100 grams of rice).

Excessive amount may cause the food to taste too hard or have a strong gelatinous texture.

Pretreatment method

Dissolve and then mix: First dissolve agar powder in hot water (need to boil), then cook with rice to ensure that the gel is evenly distributed.

Cooling and shaping: After cooling, the gel structure is more stable (such as making rice balls and sushi), and the sugar control effect is more significant.

Pairing with high-fiber ingredients

Combined with whole grains such as brown rice and oats (rich in insoluble fiber), the double fiber effect further delays sugar absorption.

IV. Precautions

Total intake needs to be controlled

Excessive intake of soluble fiber may cause bloating and diarrhea (the total daily dietary fiber recommended is ≤30 grams).

Not suitable for high-power demand scenarios

Agar powder mainly delays sugar absorption, but cannot reduce the total calories of food. Diabetic patients still need to control the total intake of carbohydrates.

Temperature and gel strength

Agar gel is stable below 40°C, but high-temperature cooking (such as fried rice) may destroy the colloid structure and reduce the hypoglycemic effect. It is recommended to use it for cold or warm food.

Agar powder can significantly reduce the glycemic index of food by physically wrapping starch, delaying the contact of digestive enzymes, and regulating the intestinal environment through the gelation of its high content of soluble fiber. Applicable scenarios: making cold rice balls, warm porridge, puddings and other meals that need to be shaped or release sugar slowly; use with caution: high-temperature stir-frying and fried staple foods. Reasonable use of agar powder can help stabilize post-meal blood sugar fluctuations, especially for people with prediabetes or those who need to control blood sugar.