Recipes Suitable For Diabetics: 7 Homely Tips For Controlling Sugar, So You Don’t Go Hungry And Stabilize Blood Sugar

When many friends hear that they need to control sugar, their first reaction is that they can’t eat rice, they can’t touch fruits, and they have to do cooking alone.

In fact, it’s really not that hard!

If you change the preparation method and adjust the order of the home-cooked dishes you eat every day, you can still eat well and full, and your blood sugar will not fluctuate as much as on a roller coaster.

Today, I will share 7 tips that are helpful for controlling blood sugar in organs. After reading this, you will know that keeping blood sugar stable does not rely on helpless methods based on empty stomach and hunger, but requires the ability to eat correctly.

1️⃣ The staple food is "replacement", multigrain rice is the answer

White rice and white steamed buns do raise blood sugar quickly, but even if you don’t eat them at all, you can’t stand them.

Every time you cook, grab a handful of brown rice, or grab a handful of oats, or grab a handful of buckwheat, or grab a handful of corn grits and throw them in to make multigrain rice; or use steamed sweet potatoes, or choose to boil corn to replace half a bowl of rice.

Remember this golden ratio – whole grains should account for one-third to half of the staple food. Although the taste will not be much different, the rate of raising sugar will be much slower.

You don’t need to spend extra money to get this method. You can put in any cereals you have at home. The key is not to eat refined white rice and noodles every meal.

2️⃣ The “half of the plate is green”, no need to count calories

Before each meal, divide your plate into two parts: more than half of it should be filled with green leafy vegetables and melons and nightshades (like broccoli, winter melon, and celery).

Of the remaining half, two-thirds are given to protein (lean meat, fish, shrimp, tofu, eggs), and the other one-third is given to staple food.

In this way, you don't have to count calories at all, and you can tell whether you are eating right or not by just looking at it.

This method is especially suitable for those elderly people who cannot remember data. It is intuitive and effective. With its function, blood sugar will not rush up quickly after a meal.

3️⃣ Sauces are "invisible pits", use natural seasonings instead

Choose the best oil for cooking olive oil , linseed oil , don’t use lard.

Use less salt, but more importantly, pay attention to the salt and sugar that are invisible to the naked eye, such as oyster sauce, tomato sauce, soybean paste, braised soy sauce, and even the sesame sauce used in salads, which all contain considerable amounts of sugar and sodium.

Teach you a trick: it can be used Onion, ginger and garlic , vinegar , lemon juice To enhance the flavor, add less or no sauce.

Pour lemon juice on the steamed fish, and mix the cucumber salad with minced garlic and vinegar. Both taste great, and more importantly, they are friendly to blood sugar.

4️⃣ Avoid these 3 words, the method is more important than the ingredients

fried , fried , sweet and sour , thicken , these four practices are blood sugar "accelerators".

The most recommended methods are steaming, which is used for steaming fish and chicken breasts, boiling, which only requires blanching the vegetables, cold-cooking, which requires less oil and salt, and stir-frying, which requires quick heat.

For example, for the same piece of tofu, Mapo tofu is not as good as braised tofu, and sweet and sour tofu is definitely a no-no.

If you change the way you think about cooking, you will find that home-cooked meals can be made healthy and delicious.

5️⃣ Adjust the order of meals to stabilize blood sugar by half

This habit is so important, but many people don’t know it.

The correct sequence is to first drink a few mouthfuls of soup, which is a clear soup rather than a thick soup, then pick up a large amount of vegetables with chopsticks, then continue to eat meat or eggs, and finally eat the staple food.

The dietary fiber and protein in vegetables enter the abdomen first, and can act like a "sponge" to prevent the sugar in staple foods from being quickly absorbed. In this way, blood sugar will not soar suddenly after a meal.

I’ll try it tomorrow at noon. The effect will be more effective than eating half a bowl of rice without spending any money.

6️⃣ Understand the glycemic index and remember a rule

Glycemic Index (GI) To put it bluntly, food makes blood sugar rise faster or slower.

Foods with low GI values ​​should be eaten regularly, such as cucumbers, tomatoes, celery, apples, pears, grapefruits, mung beans and lentils.

You should eat less high GI foods, or eat them with them, such as white bread, watermelon, pumpkin, glutinous rice, and honey.

There is no need to memorize the entire content, just remember this rule, that is, the more processed and refined the food, the softer it is, the faster it will raise blood sugar; and the rougher and chewier the food, the slower it will raise blood sugar.

It's better to chew the apple directly than to make it into juice, and it's better to cook the rice hard than soft and rotten.

7️⃣ Be 70 to 80% full, don’t count the calories, count the feeling.

You don’t need to be precise to the gram, you just need to remember: before eating, stop when you feel you can take a few more bites.

Especially staple foods and fruits, don’t eat until full.

If you feel hungry between meals, eat a handful of plain nuts or half a cucumber instead of biscuits, cakes, or juice.

This method sounds simple, but it requires practice, but once you develop a habit, you will find that controlling sugar is not a chore at all. To be precise, you can regain the feeling of your body.

Controlling sugar is indeed a long-term battle, but it is not ascetic.

As for the 7 items mentioned above, even if you initially achieve two or three of them and persist for a week, your blood sugar status will change accordingly during the fasting period and the postprandial period.

From now on, choose the one that is easiest to achieve in your mind and try it. For example, first adjust the order of eating, or replace white rice with multi-grain rice.

Take it step by step and your body will give you positive feedback.