Uncle Liu is 62 years old this year and is an ordinary retired worker. He loved life and was once recognized as an "old urchin" in the village, doing Tai Chi with his neighbors every morning. However, a few years ago, Uncle Liu was diagnosed with abnormal glucose metabolism and high blood sugar levels during a physical examination. Since then, Uncle Liu's life has begun to change dramatically. Not only do he have to go to the hospital for regular check-ups, but he also has to strictly control his diet. At first, Uncle Liu felt that this was a troublesome matter, and the things he ate every day had to be "carefully selected", and even the meals at home became monotonous because of his diet.
One day, Uncle Liu happened to see a book on diabetes management in a bookstore, and the contents of the book opened his eyes. The book not only explains in detail the mechanism of abnormal glucose metabolism, but also introduces the scientific method of matching diet, which helps blood sugar control with immediate results. Uncle Liu decided to adjust his eating habits according to the methods in the book. After a few months of perseverance, he found that his blood sugar levels gradually stabilized and his body felt more relaxed and healthy. Uncle Liu's experience tells us that a scientific diet can not only improve health, but also make life better.
The root cause of blood sugar fluctuations
Understanding the causes of blood sugar fluctuations is the first step in scientific dietary management. Changes in blood sugar are mainly influenced by the following factors:
1. The effect and deficiency of insulin
Insulin is a key hormone that regulates blood sugar. When we eat, the carbohydrates in the food are digested into glucose, which enters the bloodstream. Normally, the pancreas secretes enough insulin to help cells absorb glucose and lower blood sugar levels. However, the pancreas of people with abnormal glucose metabolism may not be able to produce enough insulin, or the cells may respond poorly to insulin, resulting in elevated blood sugar levels. This condition is known as insulin resistance or insufficient insulin secretion.
2. Digestion and absorption of carbohydrates
Different types of carbohydrates have different effects on blood sugar. Simple carbohydrates, such as sugar and refined flour, are quickly digested and absorbed, causing a rapid rise in blood sugar. Complex carbohydrates, such as whole grains and legumes, are digested more slowly and blood sugar rises more slowly. Choosing foods with a low glycemic index (GI) can help maintain stable blood sugar levels. Foods with lower GI values, such as oats, sweet potatoes and green leafy vegetables, release glucose slowly and reduce blood sugar fluctuations.
3. The timing and frequency of meals
The timing and frequency of meals can also affect blood sugar levels. Skipping food for long periods of time can cause blood sugar to drop, while overeating can cause blood sugar to fluctuate dramatically. Eating smaller, more frequent meals can help maintain stable blood sugar levels. A regular diet gives the pancreas enough time to secrete insulin to better regulate blood sugar.
4. The fibre content of food
Dietary fiber has a significant effect on blood sugar control. Fiber slows down the digestion and absorption of carbohydrates and lowers blood sugar levels after meals. High-fiber foods, such as fruits, vegetables, whole grains, and legumes, are effective in blood sugar management. Adding some high-fiber foods to each meal can help delay the release of sugar and improve blood sugar stability.
5. Exercise and lifestyle habits
Exercise increases the body's sensitivity to insulin and helps lower blood sugar levels. Regular exercise can promote the consumption of glucose in the body and improve the function of pancreatic islets. In addition to diet, maintaining healthy lifestyle habits, such as getting enough sleep and stress management, is also essential for blood sugar stability.
6. Mental status and blood sugar
Psychological factors can likewise affect blood sugar levels. Stress and anxiety trigger hormonal changes in the body, which in turn affect blood sugar fluctuations. Learning to relax and manage stress can have a positive impact on blood sugar control.
The principle of scientific matching diet
Balanced plate method: reasonable combination to stabilize blood sugar
A scientific diet is at the heart of diabetes management. The balanced plate method is an effective tool to achieve this. This method emphasizes the variety of food types and rational proportions to ensure that the food on the plate balances blood sugar levels.
Specifically, the balanced plate method recommends that each meal should include the following sections:
Carbohydrates in moderation
Choose carbohydrates with a low glycemic index (GI), such as whole grains, legumes, and non-starchy vegetables. Low GI foods release energy slowly and reduce the sharp fluctuations in blood sugar after a meal. For example, a serving of whole-wheat bread has a much smaller effect on blood sugar than white bread.
Enough protein
Protein helps to prolong feelings of fullness and reduce the rate at which blood sugar rises. Recommended sources of protein include lean meats, fish, tofu, and low-fat dairy products. Protein intake also aids in muscle repair and growth, improving insulin sensitivity.
Healthy fats
Healthy fats, such as olive oil, nuts and fish oil, can help improve cardiovascular health without significantly raising blood sugar levels. Avoid saturated and trans fats, which increase the risk of cardiovascular disease and may interfere with blood sugar control.
Lots of fiber
High-fiber foods, such as fruits, vegetables, and whole grains, help slow down the absorption of sugar, which can avoid a rapid spike in blood sugar. Adequate daily fiber intake can also promote digestive health.
In this way, the nutrients of each meal are balanced, which can effectively reduce the fluctuation of blood sugar after a meal, and help patients with abnormal glucose metabolism to better control their blood sugar levels.
Preprandial blood glucose monitoring: to inform personalized diets
Preprandial blood glucose monitoring is an important step in developing a scientific diet plan. By monitoring blood glucose levels before meals, it is possible to assess the actual impact of different foods on blood sugar, allowing dietary regimens to be adjusted to suit the specific needs of the individual. Regular monitoring can help patients discover which foods cause blood sugar to rise and thus avoid them.
Divided meals and smaller, more frequent meals: a new strategy for stabilizing blood sugar
Strategies of splitting meals and smaller, more frequent meals can help control sharp fluctuations in blood sugar after a meal. Smaller meals divided into five to six meals a day can reduce the amount of food at each meal, which can reduce the impact of each meal on blood sugar. This approach not only improves blood sugar control, but also prevents overeating triggered by excessive hunger.
Common problems and solutions in diet management
How to Deal with Dietary Temptations: The Challenge of Maintaining a Healthy Diet
Maintaining a healthy diet can be a challenge when faced with dietary temptations. Common temptations include snacks and meals that are high in sugar and fat. Strategies to cope with these temptations include:
Plan and prepare healthy snacks
Preparing healthy snacks ahead of time, such as nuts, sliced fruit, and low-fat yogurt, can opt for these healthy alternatives over unhealthy foods when you're feeling hungry.
Distribute meals wisely
Make sure you have enough nutrients at every meal and avoid overeating due to hunger pangs. If the interval between meals is too long, you can add a moderate amount of food to prevent a strong craving for high-sugar foods due to excessive hunger.
Control food intake and avoid overeating
Use small bowls, plates to control your food intake while paying attention to the quality of your food, making sure you have enough fiber and protein in each meal to increase satiety and reduce cravings for unhealthy foods.
Dining Out Options: How to Make Healthy Decisions in a Restaurant
When eating out, choosing healthy foods can be more challenging, but there are a few strategies that can be used to make more glycemic choices in restaurants:
Select the Healthy menu option
Choose dishes that are steamed, grilled, or stewed, rather than foods that are fried or thickly oiled. For example, choose grilled chicken breast instead of fried chicken wings, and choose a vegetable salad instead of a high-calorie salad.
Ask for an adjustment in the way you cook
When ordering, it is possible to request a reduction in the use of salt, sugar, and fat, or to use olive oil instead of animal fat for cooking.
Control portion sizes
When eating out, the portion size tends to be larger. You can choose to divide meals or take portions away to avoid eating too much food at once.
Recommendations for supplementation: Optimize your diet to support blood sugar management
Certain nutrients are especially important for people with glucose metabolism, such as dietary fiber, magnesium, and chromium. These nutrients can help improve blood sugar control:
Dietary fiber
Increasing your intake of dietary fiber can slow down the absorption of sugar and improve blood sugar levels after meals. This can be achieved by consuming more whole grains, legumes, and fruits.
magnesium
Magnesium plays an important role in maintaining normal blood sugar levels. Magnesium-rich foods include nuts, seeds, and green vegetables.
chromium
Chromium helps to enhance the action of insulin, which improves glucose metabolism. Chromium can be supplemented by consuming whole grains, lean meats, and dairy products.
Strategies to scientifically match diet and solve common problems provide practical blood glucose management solutions for patients with diabetes metabolism, which can effectively improve blood glucose control and improve quality of life.