Diabetes is a chronic disease, and long-term high blood sugar can cause a range of serious health problems, including heart disease, kidney disease, vision impairment, and neurological disorders. One of the keys to managing diabetes is to eat right, and eating right can not only help control blood sugar levels, but also prevent further progression of the disease and improve quality of life. For this reason, diabetics need to pay special attention to the choice and intake of food, as food directly affects blood sugar levels.
The picture comes from the Internet (invaded and deleted)
The Diabetic Diet Pyramid provides a visual tool to help people with diabetes better understand and choose foods that are beneficial for blood sugar control. This pyramid divides foods into different tiers, each representing a different type of food and the recommended intake, thus ensuring that diabetics are able to get a balanced diet while managing their condition. By following this guideline, diabetics can plan their diet more systematically, effectively control their blood sugar, and avoid or delay the progression of the disease.
The picture comes from Wentang Medical (invaded and deleted)
01. A detailed introduction of each layer of the pyramid
(1) Basal layer (whole grains and high-fiber foods)
Whole grains and high-fiber foods form the base layer of the diabetic diet pyramid because of their significant benefits for blood sugar control. Whole grains such as brown rice, oats, and whole-wheat bread are rich in fiber, which can help slow down the rise in blood sugar while providing long-lasting energy. High-fiber foods can also promote gut health and help with weight management, which is especially important for people with diabetes. Recommended foods include unprocessed whole grains, legumes, nuts, and seeds.
The picture comes from the Internet (invaded and deleted)
(2) 2nd Layer (Vegetables & Fruits)
Vegetables and fruits are an integral part of the diet of people with diabetes, they are rich in vitamins, minerals and antioxidants, and most vegetables and some fruits have a low glycemic index (GI). This means that they do not cause a sharp increase in blood sugar. Diabetics should give preference to leafy greens, low-GI fruits such as cherries, blueberries, and apples. Moderate intake can help keep your blood sugar stable while increasing feelings of fullness.
The picture comes from the Internet (invaded and deleted)
(3) The third layer (high-quality protein)
Protein is an important part of a healthy diet, especially for people with diabetes. High-quality proteins include fish, lean meats, poultry, legumes, and soy products such as tofu and soy milk. Not only do these foods provide essential amino acids, but they also aid in muscle maintenance and repair while having less of an impact on blood sugar. Proper protein intake can promote satiety and help control the total amount of food you eat.
The picture comes from the Internet (invaded and deleted)
(4) Top Layer (Healthy Fats & Sweets)
Healthy fats, such as those found in olive oil, avocados, and nuts, are especially beneficial for heart health, and heart disease is a common complication in people with diabetes. These healthy fats can provide energy without significantly affecting blood sugar. As for sweets, diabetics need to be extra careful, as they usually raise blood sugar quickly, and it is advisable to limit the intake of such foods.
The picture comes from the Internet (invaded and deleted)
02. How to arrange a daily diet according to the diabetic diet pyramid
One of the key steps in arranging a daily diet according to the diabetic diet pyramid is to help people with diabetes maintain healthy blood sugar levels. Here are specific dietary recommendations and examples of three meals a day designed to provide balanced nutrition while keeping blood sugar under control.
(1) Dietary advice
(1) Balance carbohydrates in each meal: Make sure each meal contains the right amount of whole grains or high-fiber carbohydrates.
(2) Include high-quality protein: Every meal should contain some high-quality protein sources, such as lean meats, fish, or legumes.
(3) Increase vegetable intake: Include plenty of non-starchy vegetables in each meal.
(4) Limit sweets and high-fat foods: Avoid excessive intake of high-sugar and high-fat foods.
(5) Pay attention to portion size: Controlling the total amount of food is key to maintaining proper blood sugar levels.
The picture comes from the Internet (invaded and deleted)
(2) An example of three meals a day
(1) Breakfast: A bowl of oatmeal with a handful of almonds and some fresh blueberries. A cup of unsweetened soy milk or low-fat milk.
(2) Lunch: Grilled chicken breast served with a large green salad (including spinach, cherry tomatoes, cucumbers, seasoned with olive oil and vinegar). A small portion of whole wheat bread. A serving of fruit, such as a small apple.
(3) Dinner: Salmon barbecue, sprinkled with lemon juice and herbs. One serving of roasted lentils or steamed green beans, served with a small amount of olive oil and garlic. One serving of mixed vegetables (such as carrots, broccoli, and red peppers).
(4) Snack: You can eat a small handful of nuts or some sliced carrots and cucumbers at noon and evening.
The picture comes from the Internet (invaded and deleted)
Start planning and preparing your meals according to the diabetes diet pyramid today. Small changes, such as increasing your daily intake of vegetables and reducing your intake of processed foods and sweets, can have huge health benefits.
Personal health is a virtue, and spreading health is a merit~
If you like my article, you might as well like, retweet, and collect it~
If you want to learn more about diabetes and diabetic nephropathy, you can consult in the comment area or private message~
Source: Transferred from Wen Tang Medicine