Before reading this article, I sincerely invite you to click "Follow", which is not only convenient for you to discuss and share, but also to share more professional health knowledge with you, so as to escort your health, thank you for your support.
"Lao Zhang, you bought a big bag of potatoes, aren't you afraid of high blood sugar?" Lao Wang joked curiously when he saw his old friend Zhang Qiang busy picking potatoes in the vegetable market.
Zhang Qiang, an ordinary postman, responded with a smile: "I heard that potatoes are not such a simple 'glycemic dish', there are a few ways to eat them to reduce their blood sugar effects!"
In fact, Zhang Qiang was recently told that his blood sugar was slightly high after a medical check-up, which made him start to pay attention to his eating habits. After stumbling upon an article on potatoes and blood sugar management online, he began to try to change the way he consumes potatoes, hoping to control his blood sugar while enjoying his food.
Explaining why potatoes affect blood sugar, doctors point out that potatoes themselves are rich in starch and are foods with a high glycemic index, which means they are quickly converted to glucose during digestion, which can lead to a rise in blood sugar levels. However, doctors also emphasize that with proper cooking methods and combinations, it is effective in reducing the blood sugar response of potatoes.
Eating potatoes with foods rich in dietary fiber, such as legumes, whole grains, and vegetables, can slow down digestion and thus lower its glycemic index. Cooled and cooked potatoes form resistant starch, which is not easily digested and absorbed by the body, so it is not quickly converted to glucose and has less effect on blood sugar.
Based on this information, Zhang Qiang tried to refrigerate the boiled potatoes overnight and eat them with a vegetable salad the next day, which not only improved the flavor but also helped him better manage his blood sugar levels. He also learned how to choose seasonings with a low glycemic index, such as using olive oil and vinegar to make salad dressings, which are effective strategies for controlling blood sugar after meals.
On the other hand, the doctor also warned Zhang Qiang that in addition to potatoes, there are several other foods that should be consumed in moderation in the daily diet to avoid high blood sugar. This includes white rice, white bread, and some processed sweets and sweets, which are also high glycemic index foods that tend to cause a rapid rise in blood sugar.
He realized that with the right choice and pairing of foods, even foods like potatoes, which are traditionally thought to affect blood sugar, can be part of a healthy diet.
During a recent visit to the hospital, Zhang Qiang asked the doctor, "Doctor, my blood sugar control has improved now, but I want to know if there are any other foods or habits that can help me further stabilize my blood sugar without medication?"
"Regular physical activity is also very crucial," the doctor said. For example, getting at least half an hour a day of moderate-intensity exercise, such as brisk walking or cycling, can help improve the body's sensitivity to insulin, which can lead to more effective blood sugar control. In addition, maintaining adequate fluid intake and good sleep quality also have a positive impact on blood sugar management. ”
Under the advice of his doctor, Zhang Qiang began to pay attention to other aspects of blood sugar control in addition to adjusting his diet and increasing physical activity. He realized that there are many details in his life that can affect blood sugar levels, such as the way he copes with stress. Zhang Qiang began to practice deep breathing and meditation to reduce anxiety at work and in daily life.
He also learned that moderate dietary fiber intake is also essential. As a result, Zhang Qiang began to consciously increase his intake of whole grains, legumes, and fresh vegetables and fruits, which are not only rich in fiber, but also provide rich nutrients.
Through these combined measures, Zhang Qiang not only felt good about himself, but his blood sugar record also showed significant improvement. During the doctor's follow-up visit, Zhang Qiang asked a question: "Doctor, I have started to take a variety of ways to control my blood sugar, I would like to know if there are some specific supplements or herbs that can also help with blood sugar management?"
The doctor replied, "Mr. Zhang, I'm glad you are managing your health so actively. It is true that there are some supplements and herbs that have been shown to have beneficial effects on blood sugar. ”
"Cinnamon is thought to help lower blood sugar because it may mimic the effects of insulin. In addition, chromium supplementation is also believed to improve glucose metabolism. I must stress that before adding any supplements or herbs, be sure to discuss them with us to ensure that they do not interact with any of your current medications and that they are appropriate for your specific situation. ”
Zhang Qiang thanked the doctor for his advice and said he would continue to communicate with the doctor to ensure that all health measures were safe and effective. Through such conversations, Zhang Qiang gained more knowledge on how to manage his blood sugar holistically, which will help him maintain a healthier and more stable lifestyle.
What do you think about potatoes? Welcome to discuss in the comment area!