Eat more vegetables and eat less rice, which is the consensus of the vast majority of sugar friends.
Many sugar friends find that if they do not eat staple foods, their blood sugar will be lower after meals and better controlled, so many sugar friends strictly control the intake of staple foods, believing that not eating staple foods is a very good way to control blood sugar.
Does skipping staple foods lower blood sugar?
Our traditional staple food is rice noodles, steamed buns, noodles, etc., and the main ingredients contained in these staple foods are starch, which is easily converted into glucose in the body, thereby raising blood sugar.
Especially for diabetics, it is possible that because of eating a few more bites of rice, blood sugar soared after a meal.
In this regard, controlling the amount of these staple foods can indeed quickly lower the blood sugar after the meal.
However, in the long run, if the staple food is controlled for a long time, the daily intake of carbohydrates is insufficient, which will lead to abnormal metabolism in the body, and it will also affect the secretion of islets in the body, resulting in a further decline in the function of islets, thereby aggravating the condition of diabetes.
In addition, because the intake of carbohydrates is too small, resulting in excessive consumption of fat and protein in the body, the production of too many ketones, but easy to lead to ketoacidosis, life-threatening.
Eat more vegetables and eat less rice, many people misunderstand
In fact, diabetics should eat more vegetables, eat less rice is not wrong, but many people have a wrong understanding, because 500 grams of vegetables is equivalent to 90 kcal of calories, even if you eat a lot of vegetables, it will not affect the needs of human calories, and eating more vegetables can increase satiety, but also can promote intestinal peristalsis, avoid constipation, which is very good for diabetics.
And eat less rice means to reduce the intake of staple foods, even if it is diabetics, the energy intake of staple foods every day should account for about 50% to 55%, and it cannot be less than this amount, but if it is white rice, 25 grams is equivalent to 90 kcal of calories, if the calories required for a day are only 1500 kcal, it can only ingest about 200 grams of white rice, and in addition to white rice, taro, potatoes and other vegetables and fruits, beans contain carbohydrates, reduce the intake of these carbohydrates, You can only eat 100 to 150 rice for three meals a day, which is obviously not full, so I say eat less rice.
But eating less rice does not mean not eating staple foods, but in the white rice to add oats, buckwheat, red beans, black rice, barley and other coarse grains, that can increase the feeling of fullness, and these coarse grains contain relatively low energy, while also reducing the sugar index of food, both to meet the needs of human carbohydrates, but also do not need to be hungry, more conducive to blood sugar control.
Excessive control of staple foods can have consequences that can be more severe than you think
The study found that if the long-term excessive control of staple foods leads to excessive intake of fat and protein, it not only increases the condition of diabetes, but also easily causes serious problems such as mental insanity, memory loss, arrhythmia, skin deterioration, electrolyte disorders, osteoporosis, and decreased immunity.
Diabetes can not eat without eating staple foods, but these staple foods should be avoided as much as possible
Diabetics do not eat staple food is not OK, but the choice of staple food is very important, in addition to pay attention to the thickness of the collocation, for some rapid blood sugar, high sugar, containing more additives, high fat content of food to try to avoid.
Such as biscuits, cakes, rice dumplings, tangyuan, moon cakes, instant noodles, fritters, pancakes, white porridge, etc. try to eat less, especially when the blood sugar control is not good, do not eat more than one bite.
reference:
1. Meta-analysis of the effect of medical nutrition interventions on the clinical outcomes of gestational diabetes mellitus. Chinese Journal of Clinical Nutrition
2. How diabetics eat staple foods . 《Scientific Health》
3. Diabetics should eat natural carbohydrates as a staple food. Diabetes World . Digest Magazine