On an ordinary winter afternoon, Uncle Zhang sat in the warm living room, with a plate of hot dumplings in front of him, fragrant. This is a home-cooked meal carefully prepared by his wife, which means reunion and happiness. But Uncle Zhang's face did not have the expected joy, but a trace of worry and hesitation.
As a middle-aged and elderly person with a history of diabetes for many years, Uncle Zhang knows what this seemingly ordinary dumpling meal means to his blood sugar. He struggled with a desire for traditional food on the one hand and a concern for his health on the other. Scenes like this are repeated at festivals or family gatherings.
The Blood Sugar Truth Behind Dumplings
Dumplings, as one of the traditional Chinese delicacies, are loved by people of all ages. But underneath its attractive appearance, the effect on blood sugar is a topic worth exploring, especially for middle-aged and elderly people.
Understanding the main ingredients of dumplings is key to understanding their effect on blood sugar. Dumplings usually consist of flour and filling. Flour, especially refined white flour, is rich in carbohydrates, which are quickly converted into glucose in the body, which leads to an increase in blood sugar levels. One study noted a direct correlation between carbohydrate intake and elevated blood sugar levels.
Fillings. Traditional dumplings are mostly filled with pork and cabbage, among which pork is relatively high in fat, while vegetables such as cabbage contain more fiber. Fiber has a positive effect on blood sugar control because it slows down the digestive process, which reduces the rapid rise in blood sugar levels.
The way dumplings are cooked is also a factor that cannot be ignored. There was a significant difference in the effect of blood sugar between steamed and fried dumplings. The steaming method retains more nutrients while reducing the additional fat intake.
From a scientific point of view, dumplings do have the potential to cause blood sugar spikes, but that doesn't mean they have to be avoided entirely.
Choose your fillings wisely, and the way to make sugar-friendly dumplings
Choosing the right filling is essential for blood sugar control. The pork and green onion filling, which is commonly used in traditional dumplings, is delicious, but it is not ideal for blood sugar control. Considering the need for glycemic management, alternative fillings should be rich in dietary fiber and protein while being lower in fat and carbohydrate than regular fillings.
For example, lean meats with high-fiber vegetables such as pumpkin, spinach or fungus are excellent choices. Not only are these ingredients nutritious, but they can also help slow down the rise in blood sugar. Studies have shown that high-fiber foods can help stabilize blood sugar by slowing the absorption of carbohydrates.
When making the filling, you can add some soy products in moderation, such as tofu or soy milk. Soy products not only add texture and nutrients to the filling, but also reduce the total calories of dumplings, which is beneficial for blood sugar control. In practice, tofu is mixed with lean meat and paired with vegetables, which not only maintains the traditional flavor of dumplings, but also conforms to the principles of healthy eating.
In addition, adding the right amount of spices and seasonings, such as ginger and garlic, to the filling can not only enhance the flavor, but also have a certain sugar-lowering effect. Studies have shown that the active ingredients in ginger and garlic can help regulate blood sugar levels.
The magic of dough - to create dumplings with a low risk of blood sugar
The dough, which serves as the base of dumplings, has a direct impact on blood sugar levels. Traditional dumplings usually use refined white flour, which contains a high glycemic index (GI), which can cause a rapid rise in blood sugar. However, this risk can be significantly reduced with clever substitutions and adjustments.
Whole wheat flour is an ideal choice. Whole wheat flour is higher in fiber than refined white flour, which helps to release sugar slowly, which stabilizes blood sugar levels. Experiments have shown that whole-grain foods have a lower glycemic response and are suitable for diabetics. For example, one study found that bread that used whole wheat flour had less effect on blood sugar than bread that used white flour.
Try adding some low-GI ingredients to the dough. For example, quinoa flour, almond flour, or flaxseed flour are all good options. These alternatives not only enrich the nutritional content of the dough, but also help stabilize blood sugar due to their low GI properties. In fact, quinoa, as a superfood, not only has a low GI value, but is also rich in protein and fiber, making it ideal for diabetics.
Adjusting the proportions of the dough appropriately is also key. Reducing the total amount of flour and increasing the proportion of water not only reduces the carbohydrate content of each serving of dumplings, but also makes the dumplings softer. For example, the traditional dough has a water-to-flour ratio of about 1:2, while adjusting it to 1.5:2 can effectively reduce the carbohydrate content of individual dumplings.
Wise portion, enjoy dumplings without raising sugar
Dumplings, as a traditional Chinese delicacy, are not only food, but also carriers of culture and emotion. But for diabetics, it is particularly important to properly control the intake of dumplings. Scientific studies have shown that moderate carbohydrate intake is essential for blood sugar control.
Understanding "in moderation" is key. For a reasonable dumpling meal, the recommended number of dumplings for most middle-aged and elderly people should be between 6-8. This recommendation is based on the average amount of carbohydrates per dumpling. The carbohydrates in the dumpling wrappers are converted into glucose during digestion and enter the bloodstream, affecting blood sugar levels.
Incorporate the "Plate Rule" for meal planning. This rule recommends dividing the plate into three parts: half a plate of non-starchy vegetables such as leafy greens, tomatoes, etc., a quarter plate of high-quality proteins such as lean meats and fish, and the remaining quarter plate for foods containing carbohydrates, such as dumplings. This ratio helps to maintain a balanced diet while avoiding a sharp spike in blood sugar.
It's also important to pay attention to how the dumplings are cooked. For example, steaming or boiling instead of frying can reduce the extra fat intake and be better for blood sugar control.
It is recommended to enjoy the dumplings with a moderate amount of exercise. For example, taking a 30-minute walk after a meal can not only help digestion but also control blood sugar levels.