Post Date December, 03 2023
It is said that diabetes is a troublesome disease. If you want to see a doctor, take medicine and spend money, you should be careful about eating every day.
In fact, there is only one principle for the diet of diabetics: control total energy and ensure balanced nutrition.
Disassemble this general principle into six small changes. Make good use of 6 small changes, stabilize blood sugar, and prevent complications!
Mix it up a bit, it's good to control the sugar in the food mix
Choose a thicker staple food than a finer one
Lazy cooking helps stabilize sugar
Slim down, choose lean and discard fat to control energy
Lighter, less oil and salt, stable condition
Avoid smoking, limit alcohol consumption, and prevent complications
A little miscellaneous
A little miscellaneous, mixed staple food/variety, through reasonable food mix to control blood sugar.
Different foods have different effects on our blood sugar. The starchy staple foods we eat every day, especially white rice and flour, such as rice, Mantou, noodles, etc., are the foods that have the greatest impact on our blood sugar.
At this time, we can choose foods that have a less significant impact on blood sugar, such as miscellaneous grains, beans, and potatoes to match: under the premise of controlling total energy, eat less refined white rice noodles, and appropriately increase the proportion of miscellaneous grains, beans, and potatoes in the staple food.
In addition to staple foods, we also have a variety of other foods. When eating, a staple food with an appropriate amount of protein and a large amount of vegetables can effectively reduce the peak of postprandial blood sugar and avoid large fluctuations in blood sugar.
A little thicker
Various staple foods are the main foods that affect blood sugar, so I have to say a few more words here.
The staple food should be thicker and better, and we should master a principle for selecting staple foods: choose the coarser food rather than the finer one.
For example, when buying noodles, choose more whole wheat and less white noodles; When buying rice, choose more brown rice and less milled rice; Even for potatoes that originally had a less significant impact on blood sugar, cooked potatoes and sweet potatoes are better overall than mashed potatoes and sweet potatoes.
Be a bit lazy
Many sugar friends and their families have racked their brains when cooking in order to prepare to avoid rising blood sugar after meals. In fact, on the contrary, they should be lazy when cooking for diabetics.
Vegetables can be eaten without being finely chopped, beans can be eaten whole without being cooked to pieces, rice and noodles can be cooked hard without being too soft, and fruits can be eaten whole without being juiced.
"Because the more you retain the natural form of food and reduce processing and cooking, the slower the digestion and absorption of sugars in food will be, and the less rapidly your blood sugar will rise after meals.".
Slim down a bit
Diabetics should not have less meat. But remember, when eating meat, you should eat a little thinner, choose lean and discard fat.
Although fat can delay the increase in postprandial blood sugar, fat energy is also high. Diabetic patients need to control their total energy. If they eat a lot of fat, it is easy to cause excess energy, cause weight gain, and reduce the body's sensitivity to insulin.
Therefore, when eating meat, everyone should try to choose lean meat, eat chicken, duck, goose, and other poultry meat, and remove the skin. Fish is also a good choice due to its low fat content.
A little lighter
When cooking, make it light.
Many complications of diabetes are related to hypertension and hyperlipidemia, which reminds us that in order to prevent complications of diabetes, we need to control blood pressure and blood lipids.
When eating, everyone should pay attention to eating lightly: less oil and salt to help control blood pressure and blood lipids.
Generally speaking, it is better to control the amount of salt per person per day within 5 grams (about the amount of a beer bottle cap), and the amount of oil within 25 to 30 grams (about 2 porcelain spoons).
Food can be used to flavor. For example, garlic and scallions can be used to enhance the aroma, shrimp skin and mushrooms can be used to freshen up, and ginger and cinnamon can be used to remove the fishiness.
Avoid a little
Avoid smoking and limit alcohol.
Nicotine can damage blood vessels. For diabetics, long-term hyperglycemia has already caused some damage to the blood vessel wall. If you still smoke, it will be worse for blood vessels.
In the long run, many vascular complications of diabetes, such as diabetes nephropathy, diabetes eye disease, diabetes foot, will come to you.
Drinking, especially on an empty stomach, can induce hypoglycemia, so diabetics should not drink.
If you must drink alcohol, you need to strictly limit the amount. The daily alcohol consumption of female patients is not more than 15g, and that of male patients is not more than 25g (15g alcohol is equivalent to 450ml beer, 150ml wine or 50ml low alcohol Baijiu). Drinking alcohol no more than twice a week.
