Diabetes Dietary Taboos And Treatment Points To Help You Develop Healthy Living And Eating Habits

1. Control blood sugar, start by “controlling your mouth”

The first question in the minds of many friends who have just been diagnosed is probably that if they have diabetes, can they just stop eating sugar?

The answer may surprise you: not nearly enough.

In the human body, there is such a relationship. The rise or fall of blood sugar is closely and inseparably linked to the overall intake of carbohydrates, fats, and proteins, which are regarded as important nutritional categories, and their proportions to each other.

A patient once fell into such a misunderstanding. He strictly gave up all sweets and even ate very little rice. However, his blood sugar remained high.

As time passed and the doctor inquired, it turned out that when he felt hungry, he relied on eating braised pork and fried chicken to resist hunger. As a result, he consumed a huge amount of fat and protein in the process, and when they remained in the body, they were also converted into blood sugar.

Therefore, the key to dietary treatment for diabetes is not to simply “quit sugar”, but to learn to arrange each meal in a scientific and balanced way, and to control the total calories while ensuring that basic nutrition is guaranteed.

2. These foods are best avoided

First, we need to clarify a list of "red light foods".

These foods raise blood sugar quickly or have a greater impact on blood lipids. They should be avoided as much as possible or strictly prohibited from consumption.

They can rocket your blood sugar up quickly.

Simply put, be wary of any food that tastes obviously sweet.

3. You need to “eat less” of these foods

There is a type of food that belongs to the "yellow light zone". This type of food is rich in nutrients, but its starch or fat content is relatively high, so its intake and consumption method need to be controlled.

When eating these foods, you need to reduce the amount of staple foods (including rice and steamed buns) in the meal accordingly, and treat them as part of the staple foods.

Although nuts are rich in unsaturated fatty acids, they are very high in calories. A small handful (about 10 to 15 grams) a day is enough, and it is best to choose the original flavor.

4. You can “eat more” of these foods

The main force on the table are the so-called "green light foods". They are rich in dietary fiber, vitamins and minerals, and have a relatively slow rate of raising blood sugar and a strong feeling of satiety.

It is recommended to use them to replace at least one-third of white rice and white noodles.

Secondly, there are non-starchy vegetables, such as green leafy vegetables, including spinach, rapeseed, and melons and eggplants, including winter melon, cucumber, and tomatoes. There are also fungi and algae, including mushrooms, kelp, etc., which can be eaten in large quantities, especially dark vegetables.

Fish is a source of high-quality protein. Shrimp is also a source of high-quality protein. Skinless poultry is also a source of high-quality protein. Lean meat is also a source of high-quality protein. Eggs are also a source of high-quality protein. Milk is a source of high-quality protein. Soy products include tofu and soy milk. All these high-quality protein sources should be consumed every day.

5. Cooking methods are very particular

The same ingredients but different methods have very different effects on blood sugar.

Remember one principle: Light and less oily , simple cooking .

Preference Steam , cook , stew , Quick stir-fry , Cold salad way.

avoid Braised in soy sauce , sweet and sour , fried , Stir-fry This is a cooking method that requires a lot of oil and sugar.

For example, when eating fish, the steamed method is healthier than the braised sweet and sour method; however, for chicken, the method of peeling the skin and stewing it in soup or cutting it in white is much healthier than fried chicken pieces.

In addition, during the operation related to cooking, it is recommended to use vegetable oil, such as olive oil and camellia oil, two specific types of vegetable oil, and control the amount used.

The dishes should maintain their original shape as much as possible. Shredded potatoes raise blood sugar more slowly than mashed potatoes because mashed potatoes are easier to digest and absorb.

6. How to arrange three meals a day?

Regular meal habits are crucial to stabilizing blood sugar.

It is recommended to do Timing and quantitative , Eat small meals often .

You can take out a small portion of the staple food in the three meals and use it as a snack at 10 am and 3 pm. This can prevent excessive hunger or hypoglycemia before the next meal due to a long interval between meals, and can also make the blood sugar curve throughout the day more stable.

You can choose a small portion of sugar-free yogurt for a snack, a cherry tomato for a snack, a few nuts for a snack, or half a cucumber for a snack.

Eating breakfast is a must, and the breakfast you eat must cover staple foods, proteins and vegetables. For example, there is a whole-wheat steamed bun, a glass of milk, a boiled egg, and a serving of cold spinach.

Lunch and dinner are paired according to the visual principle of "one fist of staple food, one palm of protein, and two fists of vegetables."

7. Remember these four key points

Apart from specific food choices, the "four points" often mentioned by experts are extremely practical in terms of life attitude.

The first is to "know more". We must take the initiative to learn about diabetes and know the principles of diet and exercise. We must not only know what it is but also why it is so that we can better cooperate with treatment.

The first point is to "eat less". The key is to control the total calorie value and prevent overeating without restraint, especially the kind of high-oil and high-fat banquets that are rich in fat.

The third is " Move more frequently ”, while keeping your mouth shut, be sure to open your legs.

Consistently do at least five times a week, each session lasting more than thirty minutes of moderate-intensity aerobic exercise, such as brisk walking, jogging, swimming, etc., which can significantly improve insulin sensitivity and assist in lowering blood sugar.

The fourth item in the first point is "Relax a little", which requires maintaining an optimistic and peaceful attitude to prevent anxiety and overwork. This is because emotional tension and stress can also cause blood sugar to rise.

The management of diabetes is a "protracted war". In this "protracted war", diet control is the core link and the most basic link.

There are no shortcuts, it requires patience, care and scientific knowledge.

This dietary guide has divided the "traffic lights" of ingredients for you. However, the most important thing is to combine your own actual situation and find out the eating pattern and rhythm that best suits you in practice.

When you develop a healthy eating habit, you will find that it not only gives you a stable blood sugar state, but also a vibrant quality of life experience.