Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.
Aunt Wang stood in the kitchen, the spoon in her hand hanging in the air, staring at the bowl of white rice on the table with an enticing aroma. The doctor's words echoed in her head: "Your blood sugar is a little high, pay attention to your diet." However, this fragrant rice is her daily favorite! She sighed, put down her spoon, and turned to walk to the refrigerator.
This scene may have been experienced by many people. People with diabetes face many challenges in their daily diet, especially the choice of staple foods. Some staple foods known as the "king of blood sugar" may be delicious but can cause a lot of trouble for blood sugar control. Let's explore this topic and see which staples to pay extra attention to.
Rice, a frequent guest at the Chinese table, is also on the list of "sugar kings". Nutrition expert Professor Li explained: "Rice contains a lot of starch, which is easily broken down into glucose by the human body, resulting in a rapid rise in blood sugar. He advises diabetics to try some whole grains or vegetables to slow down the rise in blood sugar.
Mr. Zhang, the owner of the bakery, has also been experiencing problems recently. He makes a variety of delicious breads every day, but finds that he can't taste them as much as he used to. It turns out that white bread is also a "quick pusher" for blood sugar. According to the Chinese Dietary Guidelines for Diabetes, bread made from refined flour has a high glycemic index, which is prone to blood sugar fluctuations.
Ms. Liu, a retired dance teacher, recently heard at a community health talk that potatoes should also be eaten with caution. Surprised, she asked, "Aren't potatoes vegetables?" The doctor patiently explained: "Although potatoes are highly nutritious, they contain a lot of starch that is quickly converted into sugar after eating. Ms. Liu suddenly realized that she decided to pay more attention to the amount and cooking method when cooking potatoes in the future.
At the food stall on the street corner, you can often see steamed cakes. The steamed cake of the proprietress Sister Zhou is sweet and delicious, and it is loved by customers.
Recently, however, she has noticed that some regular customers have become hesitant to buy steamed cakes. It turns out that steamed cakes are also included in the ranks of "king of sugar liters" due to the large amount of sugar and refined flour in the raw materials. Sister Zhou began to consider developing some new varieties of low-sugar, whole-wheat to take care of these old customers who needed to control their blood sugar.
In the park, Uncle Zhao, a retired engineer, is playing chess with his old friends. They talked about food, and Uncle Zhao mentioned that he had recently quit his beloved instant noodles. "Although instant noodles are convenient to eat, the additives in the fried dough and seasoning packets can adversely affect blood sugar control." Uncle Zhao said, "Now I prefer to cook some multigrain porridge by myself, which is healthy and delicious." "
After listening to these stories of the "king of blood sugar", you may feel a little depressed. Don't worry, controlling your blood sugar doesn't mean giving up on these treats altogether. The key is to mix it properly and eat it in moderation. "You can choose whole grains, multigrains and other staple foods with low sugar content as alternatives, or eat these 'glycemic kings' with some protein and dietary fiber to help slow down the rise in blood sugar," dietitian Ms. Wang suggests. "
In addition, the way you cook it can also affect the way you cook your food. Chef Li shared a tip: "Cooking rice and letting it cool before reheating it can lower it. This is because during the cooling process, part of the starch will be converted into resistant starch, which is not easily absorbed by the body. "
Diabetics should also pay attention to individual differences when choosing staple foods. Professor Zhang, an expert in traditional Chinese medicine, emphasized: "Everyone's constitution is different, and their reaction to food is also different. Patients are advised to develop a suitable diet plan according to their own situation under the guidance of a doctor. "
Overall, you can better manage your blood sugar levels by controlling your intake of these "glycemic king" staple foods and choosing healthier alternatives, paired with a balanced diet and moderate exercise. Remember, a healthy lifestyle isn't just about controlling your blood sugar, it's about improving your quality of life and enjoying it well.
Back in Aunt Wang's kitchen, she took out a pre-prepared multigrain meal from the refrigerator and heated it with fresh vegetables. The aroma was overflowing, and she smiled with satisfaction. While it takes some time and patience to change your eating habits, it's definitely worth the effort for the sake of your health.
As highlighted in the Chinese Guidelines for the Prevention and Treatment of Type 2 Diabetes, dietary control is the cornerstone of diabetes treatment. By understanding the characteristics of these "glycemic king" staple foods and arranging the diet structure reasonably, we can enjoy the food while also guarding our health. Let's work together to write a new chapter of happiness with delicious and healthy food.