Aunt Li slowly opened her eyes. She reached for her bedside table and fumbled for a blood glucose meter. Gently piercing the fingertips, a drop of bright red blood slowly oozed out. The blood glucose meter makes a "drip" sound, and a number jumps on the display: 7.8 mmol/L.
Aunt Li sighed, this number has been on the high side for several days. She thought back to her recent eating habits in confusion, why did her blood sugar remain high even though she had quit sweets?
She put on her slippers and walked slowly into the kitchen. When I opened the refrigerator, I saw a variety of vegetables and fruits neatly arranged inside. Aunt Li took out an apple and took a bite, the sweet and sour juice spreading in her mouth. She thought to herself: how healthy fruits are, they should be good for blood sugar control, right?
At noon, Aunt Li went for a walk in a nearby park. She met Uncle Zhang, an old friend for many years. The two sat on a bench and chatted about their health.
Uncle Zhang said mysteriously: I recently heard a secret recipe, it is said that drinking some sweet potato leaves boiled water can lower blood sugar!
Aunt Li was skeptical, but decided to go home and try. She bought a handful of fresh sweet potato leaves at the market and cooked a large pot when she got home. Drinking the slightly bitter sweet potato leaf water, Aunt Li secretly looked forward to her blood sugar getting better.
A few days have passed, and Aunt Li's blood sugar is still high. She decided to go to the hospital for a full check-up.
The doctor carefully reviewed Aunt Li's examination report and diet records, and showed a thoughtful expression on her face.
Aunt Li, your diet has been healthy lately, but you may have overlooked some hidden glycemic players. The doctor patiently explained.
A big glycemic player? Aunt Li looked puzzled.
The doctor pointed to Aunt Li's diet record and said: You eat fruit every day, which is good. But you know what? Some fruits actually have a high glycemic index. For example, bananas, grapes, watermelons, etc., are all high-sugar fruits.
Aunt Li suddenly realized: I thought fruits were healthy!
The doctor continued: Also, although the sweet potato leaf water you drink every day has a certain hypoglycemic effect, the sweet potato itself is a high-sugar food. If not properly matched, it can cause blood sugar fluctuations.
Aunt Li nodded again and again, and she began to realize that controlling blood sugar was not as simple as she imagined.
The doctor pulls out a table that lists the glycemic index of various foods. Aunt Li, you see, these foods all have a high glycemic index: refined rice noodles, potatoes, corn, honey, etc. Although they are not sweet, they are quickly converted into glucose after eating, causing blood sugar to rise quickly.
Aunt Li read the table carefully, and she found that some foods that she usually thought were healthy were also on the list. White rice, steamed buns, roasted sweet potatoes...... These are her daily staple foods!
Seeing Aunt Li's shocked face, the doctor comforted: Don't worry, controlling blood sugar does not mean completely quitting these foods. The key is to mix it properly and eat it in moderation.
The doctor suggested that Aunt Li could try some staple foods with a low glycemic index, such as oats, whole wheat bread, brown rice, etc. At the same time, eat more vegetables rich in dietary fiber, such as broccoli, spinach, green peppers, etc. Not only do these foods release sugar slowly, but they also help stabilize blood sugar.
Aunt Li nodded thoughtfully, she was determined to replan her diet.
After leaving the hospital, Aunt Li went straight to the supermarket. She carefully checks the ingredient list of each food and chooses ingredients that are low in sugar and high in fiber. She also bought a cookbook to learn some low-sugar cooking methods.
When she got home, Aunt Li opened the recipe, and the delicious and healthy dishes jumped on the page. She decided to start with the simplest ones.
The next morning, Aunt Li made an oatmeal porridge with a few slices of whole-wheat bread and an omelette. Lunch is chicken breast salad, and dinner is steamed fish with broccoli. She also specially prepared some nuts as an after-dinner snack.
A week later, Aunt Li was pleasantly surprised to find that her blood sugar began to stabilize. She felt lighter and more energetic than before.
Controlling blood sugar isn't just about quitting sweets. She began to actively participate in community-organized health talks to learn more about diabetes management.
Aunt Li also took the initiative to share her experience and knowledge with her friends. She hopes to help more people understand the hidden big blood sugar players and work together to maintain their health.
Healthy eating requires scientific guidance. We can't blindly believe in certain home remedies, nor can we assume that all seemingly healthy foods are suitable for us. Only under the guidance of professional doctors, combined with their own conditions, to develop a reasonable diet plan, can the purpose of health management be truly achieved.
The human food doctor once said: three points of treatment, seven points of health. In our daily lives, every meal choice has an impact on our health.
Bibliography:
Dietary Guidelines for Chinese Residents (2022), Chinese Nutrition Society
Chinese Expert Consensus on Dietary Treatment of Diabetes (2020 Edition), Chinese Journal of Diabetes
Research Progress on the Relationship between Food Glycemic Index and Chronic Diseases, Chinese Journal of Nutrition.