The 54-year-old eldest sister eats a bowl of noodles every day and has not stopped for a year, what is the result of the final physical examination?
Aunt Li is 54 years old this year, and she and her husband Lao Zhang's noodle restaurant is doing a booming business, and Lao Zhang's noodle making skills are superb. Every day, the mouth-watering aroma of noodles attracts a large number of diners. And Aunt Li, as the hostess of the noodle restaurant, is naturally a loyal fan of this delicious noodle, and she has to come to a bowl almost every day.
However, just a year ago, Aunt Li was surprised to find that her weight had soared to 190 pounds! She began to worry about her health, after all, such a weight is not a good thing for a middle-aged person.
During a physical examination, Aunt Li was found to have "high blood sugar". She held the report card, her heart full of doubts and uneasiness. She couldn't help but ask the doctor: "My high blood sugar has something to do with the fact that I eat noodles every day?" ”
The doctor looked at her report and explained, "The noodles themselves are not a problem, the key is the intake and the pairing." If you eat too much noodles each day, or if you don't mix the right food, it may indeed have an impact on your blood sugar.
However, that doesn't mean you're going to give up noodles altogether, and together we can adjust your eating habits to get your blood sugar back into the normal range. ”
After listening to the doctor's words, the doubts in Aunt Li's heart were slightly solved. She decided to follow her doctor's advice and began to adjust her diet.
So, which staple foods are glycemic masters?
1. Beware of these foods, which can be invisible agents of blood sugar!
White rice is a representative of the staple food, and many people consider it a low-sugar option. However, the data shows that white rice has a glycemic index (GI) of 83, which is a high glycemic food. This means that blood sugar levels rise rapidly after ingesting white rice, which is undoubtedly a huge hidden danger for diabetics or people with poor blood sugar control.
Potatoes are also a food that can be easily misunderstood. Many people think that potatoes are vegetables and should be low in sugar. But in fact, potatoes have a high starch content, and their GI value has reached about 70, which is a medium-to-high glycemic food. Therefore, when consuming potatoes, we need to be careful about our intake and avoid excessive fluctuations in blood sugar.
There are also some processed foods, such as biscuits, cakes, etc., which tend to have a lot of added sugar and refined carbohydrates, and although they taste sweet, they have an extremely high glycemic index. These foods are rapidly converted to glucose after ingestion, causing a sharp rise in blood sugar levels.
Finally, we also need to be wary of some fruit drinks. Many people believe that fruit juice is the essence of fruit and should be healthy and harmless. However, fruit juices lose a lot of their dietary fiber during processing, while the sugars are concentrated. As a result, fruit juices tend to have a much higher glycemic index than whole fruits.
When choosing a food, you can't just rely on intuition or conventional wisdom to judge its sugar content and glycemic capacity. Instead, we need to use scientific data and indicators to understand the true properties of food. Only in this way can we better control our blood sugar levels and maintain a healthy body.
2. These foods are low in sugar and healthy, helping you easily stabilize your blood sugar!
Green leafy vegetables are an excellent choice for a low-sugar diet. For example, vegetables such as spinach, lettuce, celery, etc., which are extremely low in sugar and are rich in dietary fiber and vitamins.
Dietary fiber helps slow down the digestion of food in the gastrointestinal tract, which reduces the rate at which blood sugar rises. Studies have shown that consuming enough vegetables every day can reduce the risk of diabetes.
Secondly, legumes are also the preferred food for a low-sugar diet. Legumes such as soybeans, black beans, and red beans are rich in plant protein and fiber, and are relatively low in sugar.
The plant-based protein in legumes helps maintain muscle health, while fiber helps control blood sugar levels. Studies have shown that legume food intake is associated with lower blood sugar levels and diabetes risk.
In addition, nuts are also a good choice for a low-sugar diet. Although nuts contain some fat, they are relatively low in sugar. At the same time, nuts are rich in unsaturated fatty acids and dietary fiber, which help reduce the risk of cardiovascular disease. Nuts can be consumed in moderation as a healthy snack option to help control blood sugar fluctuations.
Whole grains such as oats, brown rice, and whole-wheat bread retain more dietary fiber and nutrients than refined grains such as white rice. These fibers help slow down the digestion of food and reduce the rate at which blood sugar rises. Studies have shown that consuming whole grains can reduce the risk of diabetes and cardiovascular disease.
Choosing these low-sugar foods not only helps keep your blood sugar stable, but also provides your body with the nutrients it needs. However, it is important to note that even low-sugar foods should not be consumed in excess.
3. In addition to staple foods, these are the points that diabetics can't ignore either!
Controlling total caloric intake is key. Diabetic patients need to arrange their daily caloric intake reasonably according to their own situation to maintain normal weight and blood sugar levels.
Excessive calorie intake can lead to weight gain, which in turn can worsen insulin resistance and make blood sugar control more difficult. Therefore, diabetic patients should develop a personalized diet plan according to their own situation to control their total calorie intake.
Second, pay attention to dietary fiber intake. Dietary fiber helps slow down the digestion of food in the gastrointestinal tract and reduces the rate at which blood sugar rises.
Studies have shown that adequate dietary fiber intake can reduce blood sugar levels and the risk of cardiovascular disease in people with diabetes. Therefore, diabetics should eat more foods rich in dietary fiber, such as vegetables, fruits, whole grains, etc.
In addition, diabetics also need to pay attention to fat intake. Fat is a high-calorie nutrient, and excessive intake can lead to weight gain and insulin resistance. Therefore, diabetics should limit their intake of saturated and trans fats and choose foods rich in unsaturated fatty acids, such as olive oil, fish, etc.
Finally, diabetics also need to pay attention to their salt intake. A high-salt diet can lead to an increase in blood pressure and an increased risk of cardiovascular disease. Therefore, people with diabetes should limit their daily salt intake and avoid too many processed foods and salty snacks.
In addition to choosing the right staple foods, people with diabetes also need to pay attention to controlling total calorie intake, increasing dietary fiber intake, limiting fat intake, and reducing salt intake.
These dietary essentials are essential for diabetics to manage their condition and maintain their health. By managing their diet with scientifically effective data, people with diabetes can take better control of their health.