Diabetes is a common chronic disease, and controlling blood sugar levels is one of the important ways to prevent and manage diabetes. Choosing the right foods can lower blood sugar and keep it stable, while a sensible diet can help prevent diabetes. The following will introduce which foods can lower blood sugar, which will not cause blood sugar to rise, and which will cause blood sugar to rise, and develop recipes for three meals a day for people of different ages.
- Foods that can lower blood sugar
(1) Fiber: Vegetables, fruits, whole grains, beans, etc. are rich in dietary fiber, which helps to lower blood sugar.
(2) Fruits: Fruits such as citrus, apples, strawberries, and blueberries are rich in flavonoids that help lower blood sugar.
(3) Nuts: Nuts, such as almonds, walnuts, cashews, pistachios, etc., are rich in protein and healthy fats, which can lower blood sugar.
(4) Fish: Fish rich in omega-3 polyunsaturated fatty acids, such as salmon, cod, tuna, mackerel, etc., are effective in improving blood sugar control.
- Foods that do not cause blood sugar to rise
(1) Green leafy vegetables: green leafy vegetables such as lettuce, spinach, and kale, are extremely low in sugar and rich in vitamins and minerals.
(2) Eggs: Eggs contain rich nutrients such as fat, protein, and vitamins, which will not cause blood sugar to rise.
(3) Beans: Beans have a lot of protein, fiber, minerals, etc., and low sugar content.
(4) Nuts: Nut foods are rich in healthy fats, minerals, etc., which help improve satiety and do not cause blood sugar to rise.
- Foods that cause blood sugar to rise
(1) High sugar foods: candy, desserts, cakes, bread, etc.
(2) High-starch foods: rice, noodles, potatoes, etc.
(3) High-fat food: fried food, fried chicken, pork, etc.
(4) High-salt foods: instant noodles, dried fish, fresh meat, etc.
If these foods are eaten regularly, it will lead to a rapid rise in blood sugar, which is not conducive to the treatment of diabetes.
Here are the recipes and food weights for three meals a day for people of different ages:
- adult
Breakfast: 2 slices of whole wheat bread (80 g), 1 egg, 1/2 cucumber (100 g), 1 loofah (100 g), 1 cup of milk (200 ml), 1 strawberry (100 g).
Lunch: Tomato egg noodles (3 taels (100g), 1 egg, 1 tomato (100g), a little peas (20g), 1/2 boiled greens (150g), 1 stir-fried meat slice (100g), 1 bowl of rice (150g), 1 apple (100g).
Dinner: 1 serving of steamed fish (100g), half of a cucumber (50g), one serving of stir-fried tomatoes (150g), one serving of fried lean meat (100g), one bowl of rice (150g), one serving of oranges (100g).
Snacks: 10 nuts (20 g) or one serving of fruit (100 g).
- minor
Breakfast: 1 cup of milk (200 ml), 1 steamed bun (50 g), 2 cakes or biscuits (30 g).
Lunch: 1 piece of colorful stir-fried meat (150g), 2 steamed eggs, 1 bowl of rice (200g), tofu brain (100g).
Dinner: 1 scrambled egg with tomato (100g), 1 part steamed fish (100g), 1/2 cup shredded cauliflower (50g), 1 bowl of rice (200g).
Snacks: One serving of fruit (100 g) or one cup of yogurt (150 g).
3. Seniors
Breakfast: 50g creamy oatmeal, 1 cup milk (200ml), 1 steamed bun (50g)
Lunch: 1 piece steamed fish (150g), 1 smoked chicken breast slice (80g), half a portion of fried cabbage (50g), 1 bowl of rice (150g).
Dinner: 1 bowl of lean broth (300ml), 1 braised chicken wings (60g), 1 stir-fried lotus root slices with tomato (100g), 1 bowl of rice (150g).
Snacks: 10 nuts (20 g) or one serving of fruit (100 g).
In summary, people of different ages should follow different dietary regimens, and the daily diet should be adequate, balanced and controlled. A nutritionally balanced diet can not only help control blood sugar, but also benefit your health.
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