Introduction: Diet is the basis of blood sugar control
A diabetic diet is the foundation for stabilizing blood sugar, and a diabetic diet is undoubtedly the cornerstone of blood sugar stabilization. In the medical community, this has become a consensus. However, this does not mean that a diabetic diet is the only solution, or a monotonous lifestyle. Instead, it's more of a healthy, balanced, varied diet designed to help people with diabetes manage their blood sugar levels while maintaining good health. The diabetic diet is the foundation for stabilizing blood sugar, but that doesn't mean it's a monotonous lifestyle. Instead, it's a varied, personalized way of eating designed to help people with diabetes better control their blood sugar while maintaining a healthy lifestyle.
Six habits to make blood sugar more stable
Like six keys, it opens the door for you to stabilize your blood sugar and avoid complications. Let's work together to build a solid barrier for health with wisdom and action.
1. Diabetics should eat a little more
On the palette of life, let's paint a healthy picture with the colors of food. Blood sugar, an important indicator of our health, needs to be carefully regulated. And the secret of regulation is hidden in the food pairing on our daily table.
Did you know that different foods, like actors with different personalities, have different effects on blood sugar. Some foods will spike blood sugar like a roller coaster, while others will be like a gentle dancer to keep blood sugar stable. So, how to find the most suitable "partner" among these actors to make blood sugar more stable.
Miscellaneous grains, miscellaneous beans, and potatoes are like all-rounders on the stage, and they have a relatively small effect on blood sugar. Under the premise of controlling the total energy, we can appropriately reduce the refined white rice noodles that are easy to "excite" blood sugar, and increase the proportion of these grains, beans and potatoes in the staple food.
But miscellaneous is not only reflected in the staple food. Just as a good play requires multiple characters, our table also needs a variety of foods. When enjoying the food, you may want to let the main food with the right amount of protein and plenty of vegetables to create a healthy feast. Such a mixed diet, like a choreographed dance, can effectively reduce the peak of blood sugar after a meal, so that the fluctuations in blood sugar become smooth.
So, let's swim in the ocean of food, pick out the most suitable "actors" for ourselves, and weave a healthy picture with wisdom and skill. In this process, we are not only directors, but also actors, but also screenwriters of our own lives. Let's work together to deduce a wonderful and stable blood sugar health drama!
2. Diabetics should eat a little rougher
In the choice of staple food, we always adhere to one principle: rather coarse than fine. The staple food on the table is like the mother of the earth, nourishing our body and soul. Choosing coarse grains is choosing the gift of nature, so that every bite is full of vitality.
Whole grains are the treasures of nature, they are like tenacious warriors, guarding our health. They are rich in fiber, like the veins of the earth, injecting a constant flow of energy into our body. In our busy lives, let us not forget our original intentions, return to nature, choose those coarse grains full of vitality, and make every meal an intimate dialogue with nature.
3. Diabetics should be lazy to eat
Many sugar friends and their families are cooking and should be lazy.
Vegetables can be eaten whole without being finely cut, beans can be eaten whole without being boiled, rice and noodles should not be cooked too softly if they can be boiled hard, and fruits should not be juiced if they can be eaten whole.
This is because the more food is retained in its natural form and less processed cooking, the slower the digestion and absorption of sugars in food will be, and the blood sugar will not rise too quickly after a meal.
4. Lose weight
The presence of meat on the table of diabetics is equally important, but what kind of meat to choose and how to eat it is a science. Remember, lean meats are a better choice, while fatty meats should be avoided. When enjoying the delicious taste of meat, we recommend that you give preference to low-fat poultry such as chicken breast and turkey, and remember to peel to reduce fat intake. Of course, fish rich in omega-3 fatty acids is ideal for diabetics, as it is low in fat and rich in nutrients, making your table healthier and more colorful.
5. Diabetics should eat lightly
On the cooking stage, let's make the taste a little more elegant. Many diabetic patients not only have high blood sugar, but also suffer from high blood pressure and high blood lipids. These shadow-like diseases, often closely linked to the complications of diabetes, seem to be a silent reminder that in order to protect our health, we must firmly control the course of blood pressure and blood lipids.
At the table, let's make a contribution to health together by making the diet lighter. Oil and salt, two regulars in cooking, can give food an enticing taste, but too much intake can make our blood pressure and blood lipids out of control. So, how do you stay healthy without losing the joy of food?
The answer lies in the charm of the food itself. Garlic and chives, which act as natural flavorers, can give food a unique aroma and a lasting taste. Shrimp skin and mushrooms, which are the source of umami, can enhance the umami of the whole dish with just a little bit. Ginger and cinnamon, on the other hand, are the magicians of removing the fish, which can make the food more pure and present the original deliciousness.
Let us learn to use the taste of food itself to flavor in the journey of cooking, which not only satisfies the enjoyment of taste buds, but also protects the bottom line of health. In this way, each dish will become a powerful weapon in our fight against disease, allowing us to enjoy food and enjoy a healthy life at the same time.
6. Diabetics should avoid eating a little
Although it is often said that there are not many food choices for diabetics if they control their intake, there are two things that must be firmly avoided: tobacco and alcohol. Nicotine and other harmful substances in tobacco are like a sharp sword that can puncture our blood vessels. For diabetic patients, long-term high blood sugar has caused potential damage to the blood vessel wall, and if smoking is added to the fire, it will undoubtedly make the damage worse.
And alcohol, a regular at the table, is a dangerous companion for diabetics. Drinking alcohol on an empty stomach, in particular, can silently trigger hypoglycemia, which is a potential disaster for patients who rely on sulfonylurea glucose-lowering drugs. Therefore, diabetics should stay away from the temptation of alcohol. Of course, there are some unavoidable occasions where the amount of alcohol you drink also needs to be carefully controlled.
Let's join hands to build a strong fortress for the prevention and treatment of diabetes and complications with these six small changes, and jointly protect our health and happiness!