Let me tell you one thing first, I have a patient here, Brother Zhang, who has been suffering from diabetes for several years, and it has been well controlled.
But recently, he said that he had eaten garlic pork ribs a few times, and his blood sugar was swishing up, which scared him to come to me.
Brother Zhang's situation reminds me of the doubts that many sugar friends have had:
Today, I will reveal the secret to you, and by the way, for the sake of our pancreatic islets, which foods we have to eat leisurely.
First, is garlic really the "hair thing" of diabetes?
Garlic is indeed a good thing, and the sulfur compounds, vitamins, and minerals in it have many benefits for the body.
For example, garlic can help lower blood pressure and reduce the risk of heart disease;
There are even studies that show that it may help control blood sugar levels.
However, for diabetics, garlic should still be in moderation.
Diabetics have a sensitive digestive system, and eating too much spicy food may cause gastrointestinal discomfort and affect the normal digestion and absorption of food.
As a result, the body's management of blood sugar may fluctuate, which is not conducive to disease control.
In addition, if the diabetic patient also has stomach ulcers or other digestive problems;
Too much garlic may irritate these problems, leading to worsening symptoms.
So although garlic is a treasure, it should be consumed in moderation for diabetics.
In general, it is acceptable to consume a few cloves of raw garlic per day or to add a moderate amount of garlic to the dish for flavor.
It is important to pay attention to how your body feels, and if discomfort arises, you should reduce your garlic intake.
Second, if you don't want the islets to be "injured", try to touch these 4 things as little as possible
1. High-sugar foods
For example, various desserts, candies and sugary drinks, which are super high in sugar;
After eating, blood sugar will rise like a roller coaster, and pancreatic islets will desperately secrete insulin to lower blood sugar;
In the long term, the islet cells will become tired or even damaged, and blood sugar control will become worse and worse.
2. Refined carbs
For example, white rice and white bread rise blood sugar at an astonishing rate, because they contain almost no fiber, so blood sugar spikes quickly after eating it.
In contrast, whole grains, like brown rice and oats, are high in fiber and slow to digest and absorb;
It will not make the blood sugar rise too high all of a sudden, the pressure on the islets is much less, and the nutrition is more comprehensive.
3. High-fat foods
Like fried chicken, fatty meat, cream cakes, etc., they are not only high in calories and easy to lead to obesity;
It also increases the body's insulin resistance, and the insulin secreted by the pancreatic islets becomes less effective.
In this way, the pancreatic islets have to work harder, and the function of the pancreatic islets will decline in the long run, and blood sugar control will naturally be poor.
4. Heavy food
Heavy foods such as barbecue and spicy hot food often contain more fat and salt, which is not conducive to blood sugar control.
These heavy-tasting foods usually contain a lot of fat.
Fat itself is not a bad thing, but too much fat means too many calories, and too many calories can lead to weight gain;
Weight gain, in turn, can affect insulin sensitivity, making blood sugar control difficult.
These foods also tend to contain a lot of salt.
Excessive salt intake may lead to an increase in blood pressure, which is one of the common complications of diabetes.
The spices and additives in these foods may cause an inflammatory response in the body;
Chronic inflammation is an important factor in the development and exacerbation of many chronic diseases, including diabetes.
Third, the recommended recipes for diabetics
1. Breakfast
Whole wheat bread: Choose whole wheat or whole grain bread instead of white bread;
Because they contain more dietary fiber, which helps control blood sugar levels.
Low-fat milk: Choose low-fat or skim milk to reduce your saturated fat intake.
Eggs: Hard-boiled eggs are a great source of protein, but be careful not to consume too many yolks, as they contain higher cholesterol.
Oats: Oats are rich in dietary fiber, which can help you feel full and help control blood sugar levels. ,
2. Lunch
Lean meats: Choose lean meats, such as grilled chicken breast or lean beef, to reduce your saturated fat intake.
Vegetable salad: Fresh vegetable salad is a great option to use a low-fat sauce such as an Italian salad dressing.
Whole wheat bread: The importance of whole wheat bread is emphasized again as it provides a rich source of dietary fiber.
3. Dinner
Fish: Choose low-fat fish, such as salmon or tuna, which are rich in omega-3 fatty acids and are beneficial for heart and brain health.
Brown rice: Brown rice contains more dietary fiber than white rice, which helps control blood sugar levels.
Vegetables: Cooking variety
Vegetables, such as broccoli, carrots, and spinach, to increase dietary fiber intake. ,
4. Add meals
Nuts: Choose unsalted nuts, such as almonds or walnuts, for your snack, but be mindful of portion control.
Fruits: Choose low-sugar fruits, such as blueberries or grapefruit, for dessert.
Precautions
Control portion sizes: Excessive consumption of even healthy foods can cause blood sugar to rise.
Regular and quantitative: Maintain a regular eating schedule and avoid overeating.
Monitor your blood sugar: Monitor your blood sugar levels regularly and adjust your diet as recommended by your doctor.