Diabetes is becoming more common, and many people start to control their diet after detecting that they have diabetes. Fear of poor blood sugar control makes them afraid to eat more even when they are hungry. But, did you know that if a diabetic is in a state of hunger for a long time and does not eat in time, it can also develop hypoglycemia, which can worsen the condition.
These problems are very painful for many people with diabetes. In fact, as long as diabetics can master some dietary skills in their daily lives, they can easily help themselves relieve their hunger without raising their blood sugar.
Reminder: Doing these things well may be effective in controlling blood sugar and enhancing satiety
1. Consume more dietary fiber foods
Choosing the right type of food during the diet can help our body provide nutrients, relieve hunger, and control blood sugar. In particular, choosing foods rich in dietary fiber can also help improve the condition.
In life, eating too delicate foods can easily lead to overeating and sudden spikes in blood sugar levels. Therefore, to adjust the diet correctly, it is necessary to first understand the nutrition and characteristics of the food composition, so as to supplement more dietary fiber, which can not only make us feel full, but also avoid hunger, and at the same time have less impact on blood sugar.
2. Eat small meals often
Diabetic patients can try to divide three meals a day into multiple meals, and eat smaller meals at each meal to avoid overstimulating insulin secretion. Eating multiple meals a day, such as 5-6 meals, can help to replenish food and relieve hunger pangs before we finish digesting it. In addition, you can choose some foods that are more resistant to hunger, such as milk, eggs, vegetables or soy products, which have a very good anti-hunger effect.
3. Eat foods with low energy density
When people eat food, if the food is small in size and varied, it is easy to eat quickly and overeat. We can choose foods that are larger and less energy-dense. For example, more than 90% of the ingredients in many vegetables, such as cucumbers, tomatoes, Chinese cabbage, etc., can be consumed regularly by diabetics. Don't throw away the chewy rind and outside leaves when eating, eating a lot of vegetables like this not only gives you a good feeling of satiety, but also doesn't have a high level of energy.
4. Adjust the speed and order of eating
When eating three meals, it is not advisable to eat too quickly, and at the same time, it is necessary to pay attention to the reasonable distribution of food types. Try to prioritize foods rich in dietary fiber, followed by meat, soy products, etc., and finally staple foods such as rice. At the same time, it is important to note that diabetic patients are not suitable for overeating, regardless of their physical condition. At this time, we can slow down the speed of eating, chew and swallow slowly, which can also prolong the digestion time of food to a certain extent, enhance satiety, and also have certain benefits for blood sugar control.
5. Eat lightly
In daily life, many people like to eat heavy foods with high salt content, such as barbecue and hot pot, but although these foods are delicious, they will also make us hungry faster, and eating light foods will make us hungry more slowly. We can use this to prolong the satiety time of diabetics, and at the same time, a light diet for diabetics also helps to control the disease, which is necessary to keep diabetics healthy.
6. Don't have too little staple food
If we consume too few staple foods, it can deplete our body on energy and make us more susceptible to symptoms of hunger. Generally speaking, for people engaged in light physical labor, the amount of staple food is best controlled at 400 grams, while for those engaged in heavy physical work, it can be controlled at 500 grams.
In addition, diabetics can also choose whole grains with a low glycemic index. For example, oats, buckwheat, whole grains, etc. can be a good way for diabetics to maintain their blood sugar. Moreover, these whole grains take a long time to digest and release energy slowly, which can also make diabetics feel full.
Of course, in addition to controlling diet, diabetic patients should also develop a healthy lifestyle, correct the bad habit of smoking and drinking, ensure adequate sleep, and maintain a good attitude. At the same time, appropriate exercise is carried out to improve insulin sensitivity, so as to better maintain the stability of blood sugar.
In addition, blood glucose should be checked regularly, and if any abnormalities are found, they should be adjusted in time. It is also important to control the dosage and duration of the medication according to the doctor's advice, as this can reduce the occurrence of some side effects.