Reviewed by: Liu Min (Third Xiangya Hospital, Central South University)
Since Aunt Xu suffered from diabetes, she changed the fine grains to coarse grains, "eager to eat coarse grains" but the blood sugar is getting higher and higher. The doctor asked carefully and found some of the problems.
Originally, when Aunt Xu went to the hospital for examination, in terms of diet, the doctor suggested that the staple food be coarse and thin, and advocated eating more coarse grains, which could help reduce sugar. After Aunt Xu listened, she kept her heart, every time she ate dinner, she would rack her brains to think of dishes, even if she ate coarse grains, she had to make flowers: hibiscus corn soup, colorful corn kernels, salted egg yolk pumpkin, and pulled sweet potatoes, which can be described as well-intentioned.
Image source: Stand Cool Helo
In fact, in terms of carbohydrate content, staple foods such as flour, rice, millet and corn are almost the same (about 70 grams per 100g), and are roughly between 70% and 80%. But because millet and corn are rich in dietary fiber, they can slow down the absorption of glucose in the intestines. Therefore, the intake of the same amount of coarse grains and fine grains, the degree of postprandial blood glucose rise is somewhat different.
For the above reasons, those whose blood sugar remains high may wish to replace fine grains with coarse grains. In general, coarse and fine grains should be mixed. However, regardless of coarse grains and fine grains, they should be determined according to the diabetic diet prescription, and coarse grains should not be eaten more.
First, eat less finely processed coarse grains
Although eating coarse grains is good for health, processed coarse grains such as instant cereals, grains and soy milk powder, red bean barley flour, etc., it is best not to touch diabetics.
This type of finished "fast food" often contains a large amount of dextrin. Dextrin is a short-chain hydrolysis product of starch that is initially obtained by heating or under the action of enzymes. Diabetics are not suitable for drinking porridge, because the porridge after boiling contains a large amount of dextrin, dextrin is easier to be quickly digested and absorbed than starch, decomposed into glucose in the human body, so that the rate of blood sugar rise is faster.
For diabetics, the staple food choice of coarse grains is better than fine grains, because the unprocessed coarse grains have a low glycemic index, such as rice with a glycemic index of 83.2, brown rice with 70, and corn grits porridge with 51.8. The refining of coarse grains with fast sugar "fast food" is not really a coarse grain.
Glycemic index of common foods
Second, diabetics can choose their diet in this way
The 2017 Edition of the Chinese Dietary Guidelines for Diabetes focuses on people with type 2 diabetes and introduces eight core recommendations[2]:
Recommendation 1: Eat a reasonable diet, eat in balance, and control blood sugar
1. Exercise has different effects on postprandial blood glucose at different times, and postprandial walking is more effective in reducing postprandial blood sugar;
2. Regular exercise, aerobic exercise, at least 3 times a week, each time not less than 30 minutes;
3. People with diabetes should maintain a healthy weight.
Recommendation 2: Staple food rations, thickness and fine collocation, whole grains, mixed beans account for 1/3
1. Staple food "quantitative": particularly important, random increase or decrease, will make blood sugar suddenly high and low, bring difficulty to blood sugar management; the amount of staple food varies from person to person, according to the individual's height, weight, activity, diabetes and other factors.
2. Staple foods should be paired with coarse grains, accounting for about 1/3: coarse and fine grains can help stabilize blood sugar and increase satiety, but some sugar friends in order to control blood sugar, mainly eat coarse grains, long-term this is not good for the body.
Recommendation three: eat more vegetables and fruits, and the types and colors should be diverse
1. Increase the amount of fresh vegetables: the daily vegetable intake is 300-500 grams, dark vegetables account for more than 1/2, of which green leafy vegetables are not less than 70 grams; it is recommended to eat vegetables in breakfast, lunch and dinner; the types and colors of fruits and vegetables should be rich, and the red, yellow, purple, green, and white are rotated to eat.
2. Sugar friends can eat fruit: but to choose fruit with low sugar rise, pay attention to the time and amount of eating, it is recommended to eat fruit between meals, about 150 to 200 grams each time.
1) Fruits suitable for sugar friends: cucumbers, tomatoes, cherries, watermelons, peaches, oranges, grapefruit, lemons, strawberries, etc.;
2) Fruits that sugar friends need to choose carefully: bananas, oranges, apples, pears, mangoes, lychees, etc.;
3) Sugar friends should not choose the fruit: red dates, persimmons, cantaloupe, yellow peaches, etc., especially it is not recommended to eat dried dates, dates, raisins, guiyuan and other dried fruits and preserved fruits.
Recommendation 4: Eat fish and poultry, eggs and livestock meat in moderation, and limit processed meat
1. Often eat fish and shrimp, chicken, duck and poultry meat, "moderate" eat eggs (no more than 1 egg per day is appropriate), cattle, sheep and pigs meat (this is our main meat, to be appropriately reduced);
2. Limit the consumption of processed meat products such as pickled, baked, and smoked, and reduce the intake of fatty meat.
Recommendation five: Milk beans are available every day, and snacks and meals are reasonably chosen
1. Ensure a daily intake of 300 grams of liquid milk or equivalent dairy products;
2. Pay attention to the intake of soybeans and their soybean products, 30 to 50g per day;
3. Snacks and meals can choose low-calorie foods, choose pistachios, almonds and other nuts.
Recommendation 6: Eat lightly, drink plenty of water, and limit alcohol consumption
1. Cooking should be less oil and less salt, adults should control the cooking oil within 30 grams per day, and the amount of salt should not exceed 6 grams;
2. It is recommended to drink boiled water, and you can also choose light tea and coffee;
3. Alcohol consumption is not recommended for diabetics.
Recommendation 7: Time and quantity, chew carefully and slowly, and pay attention to the order of eating
1. Encourage sugar friends to eat less and more meals, not overeat, and time and quantitative (small amounts of meals are helpful for blood sugar control);
2. Control the speed of eating: breakfast 15 to 20 minutes, lunch and dinner about 30 minutes;
3. Chew carefully and swallow slowly, and it is best to chew 25 to 30 times per bite of food;
4. Change the order of meals (important!) An important means of stabilizing blood sugar): eat vegetables first, then eat meat, and finally eat staple foods.
Recommendation 8: Focus on self-management and receive personalized nutrition guidance on a regular basis
1. Pay attention to self-health management: including diet control, regular exercise, medication according to doctor's instructions, monitoring blood sugar, foot care, and self-management of high and low blood glucose prevention and treatment;
2. Purposeful blood glucose monitoring as needed can help understand the effects of diet, exercise and medication on blood sugar, while paying attention to preventing hypoglycemia;
3. Receive individualized nutrition guidance from a nutritionist (physician) on a regular basis at least four times a year (the correct diet regimen can be more effective in diabetes management).
Although this recommendation is mainly recommended for type 2 diabetic patients, it is a general dietary guideline for sugar friends, easy to understand and easy to operate, so that the self-diet management of sugar friends is more feasible and effective, which is also a dietary guide suitable for public reference, obesity, hypertension, prediabetes people read it is also beneficial and harmless.
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