Diabetic patients should pay great attention to their diet, especially foods with high sugar content and high glycemic index. However, although some of them do not seem to have an effect on blood sugar, they are actually "glycemic assassins". Many people don't know about these hidden big blood sugar raisers.
1. Porridge
Diabetics should try to avoid eating too much porridge because porridge rises much faster than rice or other staple foods, even if it's white porridge.
Porridge is mainly made up of carbohydrates, which is very low in dietary fiber. In addition, after a long period of boiling, most of the ingredients in the porridge will be converted into simple sugars, and the body will quickly absorb these simple sugars, resulting in a rapid rise in blood sugar levels after meals. In addition, the longer the porridge is boiled, the faster it will rise in blood sugar and the greater the impact on blood sugar. Therefore, for diabetics, if the blood sugar control is not up to par, then it is best to avoid congee, especially white rice porridge.
2. Faceline
Noodles have a glycemic index of 41, and according to the classification criteria, those that do not exceed 55 can be classified as foods with a low glycemic index. However, the way noodles are cooked has a significant impact on how quickly they raise their blood sugar, and incorrect cooking methods can lead to a rapid rise in blood sugar. Therefore, for diabetics who love noodles, it is more ideal to choose whole grain noodles such as soba noodles and mixed bean noodles. These foods are rich in dietary fiber, which helps to slow down the absorption of sugar, which can avoid a sharp spike in blood sugar levels after a meal.
When cooking noodles, you can add some vegetables such as green leafy vegetables or mushrooms, which are not only nutritious but also increase satiety and help control your noodle intake. In addition, protein foods such as eggs, meat, or soy products not only provide balanced nutrition, but also further slow down the rate of stomach emptying, thereby stabilizing blood sugar levels.
3. Dried fruits and vegetables
Dried vegetables are loved for their crisp texture, and many people believe that they are rich in vitamins and highly nutritious. In fact, most of the nutrients have been lost in the preparation process of this seemingly healthy food, and a lot of fat and sugar are often added during the preparation process to enhance the taste and flavor. Due to the small size of dried vegetables, it is difficult for people to control their intake when eating them, and it is easy to eat too much unknowingly, which will not only lead to excessive calorie intake, but may also have a serious impact on blood sugar levels.
4. Wine
Alcoholic beverages are often overlooked by diabetics, but they are potential glycemic assassins. Whether it's red wine, white wine or beer, sugar lovers should try to avoid drinking it.
The liver is a key site for the synthesis and metabolism of sugars, and alcohol also needs to be metabolized through the liver, which undoubtedly adds an additional workload to the liver. When the liver is busy breaking down alcohol, the metabolic process of sugars may be affected, resulting in more unstable blood sugar. In addition, alcohol can also interfere with the secretion of insulin and affect the effectiveness of hypoglycemic drugs. Some people with diabetes may experience hypoglycemia or lactic acidosis after drinking alcohol. Therefore, it is advisable for diabetics to stay away from alcohol.
5. Starchy vegetables
Vegetables have long been considered the cornerstone of a healthy diet due to their low calorie, high fibre and mineral content, but not all vegetables are suitable for people with diabetes. In particular, starchy vegetables, such as potatoes, taro, sweet potatoes and yams, contain more starch and may affect blood sugar stability. Therefore, when consuming these vegetables, diabetics should appropriately reduce the intake of staple foods to avoid too much impact on blood sugar stability.
When choosing vegetables, diabetics should give preference to those that are low in starch and high in fiber, such as green leafy vegetables, cucumbers, tomatoes, etc. At the same time, it is reasonable to mix staple foods to ensure that the blood sugar level after meals is within a controllable range. Remember, a healthy diet is an important part of diabetes management.
epilogue
Medication and life management are two essential parts of diabetic patients to stabilize blood sugar and reduce the risk of complications, so patients should develop their own plans under the guidance of doctors to better control the disease.
Resources:
[1] Inventory of the "glycemic assassins" hidden in the daily diet
[2] The "invisible glycemic king" on the dinner table, many people don't know and often eat!
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