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The old proverb "the people live on food" is still true in today's society. For the growing number of diabetic patients in the mainland, food is not only a necessity to maintain life, but also the key to blood sugar control.
Today, I will reveal to you the four internationally recognized categories of foods that help control sugar, hoping to add some health and deliciousness to the table of the majority of sugar lovers.
Let's start by looking at the four main food groups: whole grains, vegetables, legumes, and nuts. Not only are these foods nutritious, but they are also effective in helping to control blood sugar.
But regrettably, many sugar lovers do not have enough awareness of the importance of these foods, and their intake is far from enough. Let's take a closer look at the mysteries of these foods and why they're so important and how they can be incorporated into your daily diet.
Category I: Whole grains - stabilizers of blood sugar
When it comes to whole grains, many people may think of whole grains and think that the taste is not good. But in reality, whole grains are far more diverse than we think. From the traditional millet and oats in the mainland to quinoa and brown rice, which have become popular in recent years, they all belong to the category of whole grains.
Whole grains are known as blood sugar stabilizers due to their abundance of dietary fiber. Dietary fiber slows down the absorption of sugar and prevents a sharp rise in blood sugar. In addition, whole grains are also rich in B vitamins, iron, zinc and other trace elements, which are essential for maintaining normal metabolism in the human body.
Patient Xiao Wang, after being diagnosed with type 2 diabetes, lost confidence in his diet for a while. At suggestion, he began experimenting with replacing the white rice portion with brown rice and oats.
At first, he was resistant to the change, feeling that it was not as good as refined white rice. But after persevering for a month, he was pleasantly surprised to find that not only his blood sugar had stabilized, but even the old problem of constipation had also improved.
It is recommended to consume 3-4 servings of whole grains per day, with one serving being about 30 grams of dry weight. Choose a variety of whole grains such as brown rice, whole wheat bread, oatmeal, etc. It's important to note that whole grains, while good, should not be excessive. After all, they still contain certain carbohydrates, which need to be reasonably matched according to individual circumstances.
The second category: vegetables - the patron saint of blood sugar
"Three meals a day, vegetables first", this sentence shows the important position of vegetables in the diet. For diabetics, vegetables are the patron saint of blood sugar.
Vegetables are rich in vitamins, minerals, and antioxidants, while being low in calories and carbohydrates. The soluble fiber in it can delay gastric emptying and slow down sugar absorption; Insoluble fiber can promote intestinal peristalsis and improve constipation.
It's worth mentioning that not all vegetables are created equal for blood sugar control. Based on the glycemic index (GI), we can divide vegetables into three categories:
1. Low GI vegetables: such as green leafy vegetables, broccoli, eggplant, cucumbers, etc., these vegetables have the least impact on blood sugar and can be eaten with confidence.
2. Medium GI vegetables: such as carrots, pumpkin, etc., these vegetables have high sugar content and need to be eaten in moderation.
3. High GI vegetables: such as potatoes, yams, etc., although these vegetables are nutritious, they contain more starch, and sugar friends need to be cautious about eating.
Patient Aunt Li, she originally liked to eat vegetables, but always preferred high-starch vegetables such as potatoes and yams. After learning about the classification of vegetables, she began to increase her intake of leafy greens and learned to mix them wisely.
For example, she adds some broccoli or green peppers to sauté potatoes, which not only adds to the nutritional value of the dish, but also balances the overall blood sugar load.
It is recommended to consume no less than 500 grams of fresh vegetables per day, of which dark vegetables should account for more than half. A variety of cooking methods can be used, such as cold dressing, stir-frying, boiling soup, etc., but care should be taken to control the amount of oil and salt used.
The third category: legumes - regulators of blood sugar
As the saying goes, "Beans know the world", a proverb that vividly describes the importance of beans in Chinese food culture. From a nutritional point of view, legumes are indeed a near-perfect food, especially for diabetics.
Legumes are rich in high-quality protein, dietary fiber, vitamins and minerals. The dietary fiber and protein in it can delay gastric emptying and slow down sugar absorption, thereby playing a role in regulating blood sugar.
In addition, phytochemicals such as isoflavones in beans also have antioxidant and hypolipidemic effects.
The patient, Mr. Zhang, is a veteran food lover who was diagnosed with diabetes and fell into a diet dilemma for a while. At my suggestion, he began experimenting with replacing some of the animal protein with legume protein.
At first, he was worried that the taste would be compromised, but after trying various bean dishes, he was pleasantly surprised to find that there were far more ways to cook beans than he expected.
From traditional tofu and soy milk to trendy black bean protein bars and hummus, Mr. Zhang's table has become more colorful. What's even more gratifying is that his blood sugar control has become more stable.
It's important to note that while legumes have a relatively small effect on blood sugar, they still contain a certain amount of carbohydrates. It is recommended to consume 1-2 servings of legumes per day, one serving is about 25 grams of dry weight. You can choose a variety of legumes, such as soybeans, black beans, mung beans, red beans, etc., to increase the diversity of your diet.
When it comes to cooking, here are some things to try:
1. Add beans to salads after cooking them to increase satiety.
2. Replacing milk with soy milk can not only reduce the glycemic load of the diet, but also supplement high-quality protein.
3. Adding tofu cubes to stews can both increase the taste of the dish and increase protein intake.
Category IV: Nuts - Balancers of Blood Sugar
When it comes to nuts, many people may have concerns that nuts are high in calories and are not suitable for diabetics. But in fact, eating nuts in moderation not only does not cause blood sugar to rise, but can help stabilize blood sugar.
Nuts are rich in unsaturated fatty acids, protein and dietary fiber, which can slow stomach emptying and delay sugar absorption. In addition, magnesium in nuts also has a positive effect on the increase in insulin sensitivity. Several studies have shown that people who regularly consume nuts have a significantly lower risk of developing type 2 diabetes.
The patient, Ms. Wang, was diagnosed with prediabetes and began to try to include a moderate amount of nuts in her diet. She eats a handful of mixed nuts every day for breakfast or in the afternoon. Half a year later, she was pleasantly surprised to find that not only did her fasting blood sugar drop, but her total cholesterol also decreased.
However, it should be noted that although nuts are good, they should not be greedy. It is recommended to consume 30-50 grams of nuts per day, and you can choose a mixture of almonds, walnuts, cashews, pistachios and other nuts. Here are some practical consumption suggestions:
1. Nuts can be grated and sprinkled on salads or yogurt for added taste and nutrition.
2. Chop the nuts and add them to the dough of whole wheat bread to bake, which can not only increase the aroma of the bread, but also improve the nutritional value.
3. Replacing some snacks with nuts can satisfy your appetite without causing sharp fluctuations in blood sugar.
Summary and Recommendations
Looking back at these four major food groups: whole grains, vegetables, legumes, and nuts, we can see that they all have one thing in common: they are all rich in dietary fiber. Dietary fiber can not only delay sugar absorption, but also increase satiety, and also have a positive effect on weight control.
In practical application, I suggest that sugar friends can adopt the dietary principle of "three lows and one high", that is, low sugar, low fat, low salt, and high fiber. Specifically:
1. The staple food is mainly whole grains, such as brown rice, oats, whole wheat bread, etc.
2. Vegetables occupy half of the plate at each meal, mainly leafy greens.
3. Contain legumes at least one meal a day.
4. Eat nuts in moderation as a snack or snack.
At the same time, I would also like to emphasize that diet control is only one aspect of diabetes treatment. Reasonable exercise, regular work and rest, and regular medical check-ups are equally important.
I hope that every sugar friend can find a diet plan that suits them, and enjoy the fun of food while ensuring blood sugar stability.
Finally, I would like to use an old saying to encourage you: "Eat medicine before medicine". In the long process of diabetes management, I hope that each of us can become our own best "food doctor" and use scientific diet to escort health.
Let's work together to weave a safety net to stabilize blood sugar with delicious and nutritious food, and welcome a healthier and better tomorrow together!
The above content is for reference only, if you feel unwell, please consult a medical professional. If you like it, you can pay attention to it, share health knowledge every day, and be your exclusive online doctor.