Complete List Of Dietary Taboos For Diabetes: Don’t Just Give Up Sugar, Learn To Eat To Stabilize Blood Sugar
Don’t you think so too? Once you suffer from diabetes, you will have to say goodbye to fruits, meat, and even normal meals from now on?
Once many people are diagnosed, the first thing they do is throw away all the sweets at home, and then eat porridge with pickles for every meal. Even if they are dizzy with hunger, they dare not eat even one more bite.
But the blood sugar is still high and low, even more scary than when there are no taboos.
diabetes , it’s really not something that comes from eating sugar, but it can indeed be stabilized by our eating.
Now, let’s not mince words, let’s talk about the most misunderstood things on the table, and then talk about ordinary home-cooked foods that are really worth eating more for those with diabetes.
White porridge with pickles raises more sugar than Coke
Many people think that white porridge is light and must be a good breakfast that nourishes the stomach and stabilizes sugar.
Wrong.
When white rice is cooked into porridge, the starch in it quickly gelatinizes. Drinking it seems to open the body's channel for absorbing sugar, causing blood sugar to spike sharply within half an hour.
You can change it to the original granulated oatmeal, not the sweet ready-to-eat package, and you want something warm.
The beta-glucan contained in it will slow down the entry of glucose into the blood. Just eat it three or four times a week and gradually replace it with polished rice and white flour.
The more whole grains, the better, but you have to have one every day.
Shredded potatoes with rice is equivalent to eating two portions of rice
Stir-fried hot and sour potato shreds with a bowl of white rice at noon is a daily routine for many people.
But in our bodies, potatoes are staple food , not a vegetable.
Adding shredded potatoes to rice is equivalent to doubling the amount of carbohydrates. It is surprising that blood sugar can be stabilized after the meal.
If you want to try a different style, you can try kidney beans, and dry beans similar to them, such as chickpeas. They contain a high amount of protein and dietary fiber, and their glycemic index does not reach 30.
Cook until soft and mix with some olive oil and minced garlic. It will be very fragrant.
Adding half a fist-sized bean to each meal can reduce blood sugar fluctuations.
Braised pork satiates cravings, but insulin "goes on strike"
If you are craving for some braised pork in the evening, the fat meat contains saturated fat. If you consume too much, it will aggravate your insulin resistance, which will reduce your insulin efficiency and prevent it from functioning properly.
If you want to eat meat, it would be more appropriate to switch to steamed fish, especially deep-sea fish with a certain amount of fat, such as salmon and mackerel. The Omega-3 fatty acids contained in them are good for blood vessels and can also help the body use insulin more sensitively.
Eat it twice a week, a piece as big as your palm is enough.
The elderly who live alone are afraid of trouble, so they steam two pieces at a time and put them in the refrigerator to eat over two days, which is convenient and healthy.
Fruit is not a restricted area, eating it at the right time is key
People with diabetes can eat apples, pears, grapefruits, kiwis, and other fruits that raise blood sugar slowly.
The trick is just one: control the amount, no matter how heavy it is, no more than the size of a fist at a time.
The key is not to eat it immediately after a meal, but to put it between meals as a snack.
Many people think that so-called "natural" foods such as lychees and mangoes are very safe. In fact, they raise blood sugar very quickly. Especially when blood sugar is in an unstable state, the amount needs to be strictly limited.
If you are not sure about it, you can test your fingertip blood two hours after eating. Your body will definitely give you the most accurate answer.
Change the cooking oil, your blood vessels will thank you
Many people believe that adding less cooking oil equals health. In fact, the type of cooking oil you choose is more critical than how much cooking oil you use.
You can replace lard and palm oil at home with rapeseed oil, olive oil, and camellia oil. These oils contain monounsaturated fatty acids, which are more friendly to blood lipids and blood sugar.
It's also good to just drizzle a little flaxseed oil on the salad.
Do not use more than two and a half tablespoons of cooking oil a day. The oil is invisible, but your blood vessels can remember it clearly.
The old and popular soup is not always good.
If you are afraid of raising blood sugar if you drink porridge, then drinking soup is always right, right?
Laohuo broth is boiled in vain, has a strong aroma, and looks light. In fact, it is full of fat and purine. It is not friendly especially for those with gout and diabetes.
Why not replace it with Winter melon and kelp soup, tomato and tofu soup , less salt and less oil, refreshing and refreshing.
The amount of salt you eat every day should never exceed the amount of a beer bottle cap. If the taste is too strong, it will not only cause blood pressure disorders, but also make people prone to thirst. Once more water is consumed, it will indirectly affect the stability of blood sugar.
Sugar-free biscuits make you hungry faster
When I was so hungry, I took out a pack of "sugar-free" soda crackers, thinking it was safe.
But its main ingredient is refined white flour, and its sugar-raising rate is not much different from that of white sugar.
If not, then replace it with a small handful of original nuts, either walnuts or almonds. The quantity is 10 to 15 grams, which is about eight or nine nuts.
They are packed with healthy fats and protein, which will keep you hungry while also stabilizing your sugar intake.
But be sure to remember not to buy the ones covered in icing sugar, and don’t grab a handful at once without stopping. Nuts are high in calories. A small handful is beneficial, but a large handful is a burden.
It is also the most easily overlooked by many people, that is, we can see it everywhere green leafy vegetables .
You should eat 300 to 500 grams of spinach every day, 300 to 500 grams of rapeseed every day, and 300 to 500 grams of water spinach every day, which is enough to hold two large handfuls in both hands.
They contain very little sugar, but are packed with magnesium, potassium, and folic acid, which can really help improve insulin sensitivity.
When frying, use high heat and low oil, or blanch it in water and serve it cold.
None of these foods are expensive and can be easily bought in the vegetable market.
The key depends on how you pair it and eat it.
Chew more when you eat to give your brain time to receive the "full" signal.
If you eat right, your blood sugar will be stable.
When your blood sugar is stable, your life will be more peaceful.
There is no need to compare your health with others. The blood glucose meter in your hand and your own body are the most reliable things to rely on.
