As spring grows stronger, the "May Day" holiday is coming as scheduled, which is a good time for us to relax and enjoy life, but for friends who need to control blood sugar, how to keep blood sugar stable while enjoying the holiday has become a challenge.
1. Low GI (glycemic index) foods are preferred
GI (glycemic index) refers to the rate at which blood sugar rises after food enters the body. Low GI foods (GI ≤ 55) help maintain blood sugar stability by releasing sugar slowly during digestion. Choosing low GI foods as a base of your diet can reduce blood sugar fluctuations. Choose low-GI foods such as brown rice, whole-grain bread, and oats as staple foods that release sugar slowly and avoid a spike in blood sugar.
Second, be good at collocation, the more vegetables, the better
When enjoying food, try to eat high GI foods with low GI foods, such as rice with plenty of vegetables and some protein, vegetables are rich in fiber and help slow down sugar absorption. Try to eat as many green leafy vegetables as possible, such as spinach, broccoli, cucumbers, etc. This slows down the overall digestion process and avoids a sharp spike in blood sugar. In addition to the above, it can also be paired with some high-quality protein such as fish, poultry, soy products, moderate exercise, and adequate sleep.
3. Make homemade healthy snacks
Considering that many of the "healthy" snacks on the market may also contain too much sugar or additives, it is a good idea to make your own, such as roasted sugar-free nuts and homemade dried fruits, which are safe and controllable.
Fourth, be wary of the "sugar-free" trap
Although the "sugar-free" products on the market do not contain sucrose, they may contain sugar substitutes, such as aspartame, erythritol, etc. Although they have less effect on blood sugar, excessive intake may also pose other health problems and should be consumed in moderation.
5. Nutritional balance
When choosing snacks, in addition to sugar, you should also pay attention to their protein, fiber and trace element content to ensure that snacks can also provide the body with essential nutrients, rather than just satisfying cravings.
Artist: 吕浩男
Source: Shenyang Center for Disease Control and Prevention
Editor: Bai Bing, Sun Kaifeng
Proofreading: Qiu Wei, Chen Zeming
Preliminary review: Sun Baijun
Review: Xu Jiang