Diabetics Know All About Their Dietary Requirements, And Here’s How To Control Sugar And Prevent Complications

For many friends with diabetes, the most concerning thing every day is probably "what to eat today".

This is definitely not a joke, because diet control is the cornerstone of diabetes treatment, and this cornerstone is as important as any drug used to lower blood sugar. So and so. It cannot be omitted either.

Many diabetic patients have this doubt: They have obviously taken medicine according to the prescribed time, but why is their blood sugar like a roller coaster, sometimes high and sometimes low?

Many times, the root of the problem lies in "eating".

If the diet is unreasonable, it will make it difficult for the anti-diabetic drugs to fully exert their effects and achieve half the result with half the effort. If the diet is scientific, it can help the body better control blood sugar, delay the occurrence of complications, or even avoid them.

Now, we will talk in detail about what "golden rules" a diabetic patient should follow in the field of daily diet.

Why is dietary control the “first line of defense” for sugar control?

Many people simply regard diabetes treatment as "taking medicine and injections". In fact, this is a misunderstanding.

Drugs are important, but Diet management That is the core throughout.

Its functions are manifold.

First of all, the most direct thing is control blood sugar levels .

The carbohydrates we eat are eventually converted into glucose into the blood.

By reasonably arranging three meals and limiting the intake of high-sugar and high-carbohydrate foods, it can effectively prevent severe "peaks" in blood sugar after meals, thereby making the blood sugar curve more stable.

Secondly, a scientific diet can Reduce the burden on pancreatic beta cells .

The pancreatic islets in our body are like a machine that specializes in producing insulin. Maintaining a high-sugar and high-fat diet for a long time will cause it to constantly "work overtime" and eventually lead to functional failure.

A dietary structure composed of low fat and low carbohydrates can allow the pancreatic islets to rest and thus protect their remaining functions.

More importantly, long-term and stable control of blood sugar conditions can be regarded as the most effective way to prevent complications such as retinal-related diseases, renal diseases, and neurological diseases.

At the same time, a scientific and reasonable diet can play a positive role in weight control, improve abnormal blood lipids, help stabilize blood pressure, and protect cardiovascular health from all aspects.

Master the core principles: Calculate your “calorie account”

When suffering from diabetes, the diet is not simply about "eating less", nor is it simply about "not eating", but you need to master the method of "eating smartly".

The first principle is Control total heat , achieve or maintain ideal weight.

There is a formula here that can be used to estimate your ideal weight. The formula is, take your height in centimeters and subtract 105.

For example, a person with a height of 170 cm has an ideal weight of about 65 kg.

The total amount of calories required should be determined daily based on the intensity of work. When at rest, approximately 25 to 30 kcal per kilogram of body weight should be required. If it is light physical work, the approximate required amount of calories per kilogram of body weight is between 30 and 35 kcal.

Children, pregnant women or those who are emaciated can increase the amount as appropriate, while those who are obese should decrease it.

Secondly, we must The staple food is rationed and the thickness is matched .

Staple food (rice, noodles, etc.) is the main source of blood sugar and must be quantified.

For patients with stable condition, three meals can be divided into 1/5, 2/5 and 2/5.

It is recommended to replace at least one-third of white rice and white noodles with whole grains and beans. These whole grains and beans are rich in dietary fiber and raise blood sugar more slowly.

The "main force" on the table: vegetables and protein

Under the premise of properly controlling the total calories and properly handling the staple food, it is necessary to ensure that a sufficient amount of vegetables and high-quality protein are consumed.

For people with diabetes, it is best to eat at least 500 grams of vegetables every day and this must meet the quantity requirements. In particular, it is necessary to ensure that more than half of them are dark vegetables (for example, spinach, broccoli, purple cabbage, etc.). This can make them richer in vitamins and antioxidants and superior in quality.

When your blood sugar is under stable control, you can eat a fist-sized fruit with a low glycemic index between meals, such as apples, pears, grapefruits, strawberries, etc.

In terms of protein, priority should be given to fish , birds , Egg , Milk and Soy products .

Milk and soy products are not only high-quality protein sources, but also provide rich calcium.

The cooking method must be lighter. Use more steaming, boiling, stewing and cold cooking methods, and use less pan-frying, deep-frying and braised methods.

You need to drink enough water every day, make sure it is between 1,500 and 2,000 milliliters. Do not wait until you feel thirsty before drinking.

These “star foods” can be kept on hand

Some foods are better for assisting with sugar control and can be appropriately included in recipes.

Konjac is rich in soluble dietary fiber, which is particularly low in calories and can effectively increase satiety and significantly delay the absorption of glucose.

Eating some konjac products with each meal can help stabilize blood sugar after meals.

Bitter melon contains bitter melon saponin, which research shows has certain insulin-like effects and can help regulate blood sugar.

Although it is not a substitute for medicine, it is very beneficial to eat it as a vegetable.

It is a common folk method to boil corn silk into water and use it as tea. It has a certain degree of diuretic effect and can also help lower blood pressure.

In addition, there is a kind of nut, such as walnuts and almonds. Eat a small handful every day. It is rich in unsaturated fatty acids and dietary fiber. Eating it as a healthy snack is helpful in controlling hunger. However, you need to pay attention to the fact that its calories are relatively high and should be included in the total calories.

"Dietary minefields" that must be avoided

While knowing what to eat, you also need to know what not to eat.

The first group of things that must be tabooed are all kinds of high-sugar foods, including white sugar, brown sugar, honey, chocolate, candies, candied fruits, sugary drinks, fruit juices, most pastries, and even biscuits are also taboo.

The sugar in these foods is absorbed very quickly, causing an instant spike in blood sugar.

High-fat foods, especially saturated fats and trans fats, must be strictly limited. Foods such as animal offal, fat meat, butter, cream, and fried foods (fried chicken, French fries) are all within strict limits.

Diabetes is often accompanied by lipid metabolism disorders, and a high-fat diet will make things worse and accelerate arteriosclerosis.

Finally, it must be emphasized drinking hazards.

Patients who are taking insulin or sulfonylurea hypoglycemic drugs, especially those that are easily prone to hypoglycemia, are strictly prohibited from drinking alcohol, because alcohol itself will affect the liver's glucose metabolism.

The risks and harms of hypoglycemia are far more urgent and serious than those of hyperglycemia.

Diet control is a lesson that patients with diabetes need to learn throughout their lives.

There are no shortcuts, but there are scientific laws.

First calculate the daily caloric requirements, then reasonably arrange the proportions of staple foods, vegetables, and proteins, and then choose healthy cooking methods and avoid clear taboos. Every step reflects your seriousness and responsibility for your own health.

Remember, the “prescription” for sugar control lies in your three meals a day.

By adhering to a scientific diet, coupled with appropriate exercise, and combined with standardized drug treatment, you can definitely control your blood sugar and enjoy a high-quality life.

I hope this dietary guide can become a practical tool for you on your journey to health. Please read it frequently.