This Article Will Help You Understand The Dietary Taboos And Correct Ways Of Eating For Diabetics.

For many friends, when their blood sugar is found to be high or they are diagnosed with diabetes, the most troublesome issue is "eating".

Doctors often emphasize, Diet control It is the cornerstone of blood sugar management, even more critical than medication.

We can understand some truths, but when it comes to detailing the three meals a day, which foods are edible, which foods need to be reduced, and which foods are best not to touch, many people are still in a state of having no idea about it.

Just today, we are going to have a detailed discussion and exchange on the dietary taboos and scientific eating methods of diabetics. We hope to help you sort out your thoughts and eat with peace of mind and no worries.

1. Be careful with these foods and it is best not to touch them

First of all, there are several types of foods that have a huge impact on blood sugar. They can be said to be "blood sugar bombs" and should be avoided as much as possible in the daily diet.

The most important thing to mention is all kinds of refined sugar and various foods containing sugar, such as white sugar, brown sugar, rock sugar, honey, various things called candies, chocolate, and drinks sold with labels containing sugar (referring to Coke, juices made from various fruits and vegetables including various additives and sugars, etc.), pastries called cakes, bread covered with a layer of sweet fillings, ice cream known as frozen sweetness, sauces with fruit and other fillings spread on bread, etc.

The sugar in these foods is absorbed extremely quickly, causing blood sugar levels to soar rapidly after a meal, like a roller coaster ride. This is a considerable burden on the pancreatic islets.

Secondly, be vigilant about those staple foods and vegetables. They may appear to be healthy, but in fact they have a high glycemic index (GI).

For example, the amount of polished white flour, such as white rice, white steamed buns, and white noodles, must be controlled, while foods such as potatoes, sweet potatoes, taro, corn, vermicelli, and lotus roots have relatively high starch content. When eating these, you should count them as part of the staple food, and you must reduce the amount of other staple foods accordingly. You must not simply eat them as vegetables.

Finally, high-fat foods must be restricted, as well as high-cholesterol foods, such as fatty meats, animal offal, butter, cream, etc.

Although these foods will not directly increase blood sugar, they can easily lead to abnormalities in blood lipids, thereby increasing the risk of cardiovascular disease. Diabetics themselves are at high risk for cardiovascular and cerebrovascular diseases.

2. These “healthy snacks” actually have a lot of pitfalls

Many people with diabetes feel hungry between meals. At this time, they are happy to grab a handful of nuts such as peanuts, melon seeds, walnuts, and cashews to solve the problem of hunger. They also think that this is nutritious and good for health.

This practice actually needs to be corrected.

Nuts are rich in unsaturated fatty acids, and nuts are rich in protein. However, for nuts, they also have quite high calories, and they also maintain a quite high fat content.

A small handful (about 30 grams) of nuts may have the same calories as half a bowl of rice.

If you eat without restraint, it will easily lead to your calories exceeding the standard range throughout the day, which is not helpful for weight and blood sugar control.

To adopt the correct approach, you need to regard nuts as "snack luxury goods" and eat at least a small handful every day. This small handful is about 15 to 20 grams after shelling, and this part of the calories should be deducted from the total calories throughout the day.

It is best to choose plain nuts and avoid salted, candied or fried nuts.

3. Drink water scientifically and never limit it.

There is a common misunderstanding among some people with diabetes. They deliberately drink less water because they are worried about excessive urination, but this is extremely dangerous.

Polyuria in diabetic patients is caused by excessive blood sugar, which the body uses to excrete excess sugar through urine. It is not caused by drinking too much water.

If you don't drink enough water, the blood will become concentrated, and the blood sugar level will appear higher. It may even induce a hypertonic state, which is ultimately life-threatening.

Therefore, people with diabetes should encourage themselves to drink more boiled water , light tea.

Don't wait until you are thirsty to drink, because when you feel thirsty, your body is already in a state of dehydration.

The amount of water you drink every day should be 1500-2000 ml, unless there are serious complications such as heart or kidney, and the doctor has special drinking requirements. Otherwise, this is the case.

4. Master the correct eating rhythm and techniques

For people with diabetes, "how to eat" is sometimes more important than "what to eat".

A golden rule is " Eat smaller meals more frequently , timing and quantification”.

Be able to divide all the food you need for the day into 5 to 6 meals, which is three main meals plus 2 to 3 additional snacks.

The reason why this is beneficial is that it can avoid excessive rise in blood sugar after a meal caused by eating too much food at one time, and can also prevent hypoglycemia or excessive hunger caused by spreading the time between two meals too long.

There is also some emphasis on the order of meals.

It is recommended to eat in the order of "soup → vegetables → meat/eggs → staple food".

First drink some light soup, then eat a large plate of green leafy vegetables to increase satiety, then eat protein-rich meat or soy products, and finally eat staple food.

This can effectively delay the absorption of carbohydrates in staple foods, making the rise in blood sugar after meals more gradual.

5. How to choose staple food? Remember "matching thickness"

It is not advisable to completely skip staple food, which will lead to energy deficiency and metabolic disorders.

The key is choice and matching.

to reduce refined grains intake, increase whole grains and Miscellaneous beans proportion.

Whole grains such as brown rice, oats, buckwheat, quinoa, and corn grits, as well as miscellaneous beans such as adzuki beans, mung beans, kidney beans, and chickpeas, are rich in dietary fiber, digest slowly, and raise blood sugar slowly.

You can use 1/3 to 1/2 of multigrain beans instead of white rice when cooking.

Like cooking a meal" Two rice "(rice + millet) or " red bean rice ".

It should be noted that soybeans such as soybeans and black beans have high protein and fat content, but relatively low carbohydrate content. They are generally classified as high-quality protein sources (soy products) and are not considered staple foods.

6. Regarding drinking, it is best not to drink

When it comes to drinking alcohol, our advice is clear: it’s best not to drink.

Alcohol itself has high calories, up to seven calories per gram, and does not provide other nutrients. If consumed for a long time, it will damage the liver and easily increase triglycerides.

What is even more dangerous is that alcohol interferes with glycogen decomposition in the liver. If you drink alcohol on an empty stomach while taking sulfonylurea antidiabetic drugs or injecting insulin, it is very easy to cause severe hypoglycemia, and the damage caused by hypoglycemic coma to the brain is likely to be irreversible.

If there is a special occasion where you must drink alcohol, be sure to remember: never drink on an empty stomach; choose low-alcohol content, such as dry red wine, and strictly limit the amount (no more than 150 ml per day for women, no more than 300 ml for men); reduce the amount of staple food accordingly on the day of drinking; and monitor blood sugar closely.

7. Fruit is not a restricted area, the key depends on the timing and type

Many sugar lovers talk about "fruit" discoloration, but in fact there is no need for it.

When blood sugar control is basically stable (fasting blood sugar <7.8mmol/L, blood sugar 2 hours after a meal <10.0mmol/L), you can eat fruits in moderation.

should be selected low sugar fruits ,like strawberry , cherry , Grapefruit , kiwi , apple , pear wait.

When eating fruit, the best arrangement is to eat it in the middle period between two meals, such as ten o'clock in the morning or three o'clock in the afternoon, and use it as a snack.

The amount you eat each time should be controlled, such as a small apple or a dozen strawberries.

Avoid eating fruit immediately after a meal, as this can lead to a superimposed increase in blood sugar.

picture litchi , Longan , banana , Dongzao Fruits with high sugar content should be eaten less or avoided.

manage diabetes The core of diet lies in "balance" and "control".

There is no food that must not be eaten, only inappropriate amounts and wrong ways of eating.

It is more like a practical course that requires lifelong learning. After knowing the basic principles, it is more important to use blood sugar monitoring to find the food types, quantities, and combinations that best suit your physical condition.

Remember, a well-planned diet is the most powerful and health-friendly tool you have to combat high blood sugar.

Starting with your next meal, try making a small change.