Health for All says
Diabetes has become one of the prevalent chronic diseases in the world, which not only poses a serious threat to the health of patients, but also brings a lot of burden to families and society. Guided by TCM theories, there are a few things we can do to reduce the effects of postprandial blood sugar in diabetic patients. This article will introduce 5 ways to eat staple foods that can help diabetics control their postprandial blood sugar and improve their quality of life.
The first way is to choose staple foods with a low GI (glycemic index). GI is a measure of how well a food affects blood sugar, and the lower the glycemic index value, the less the blood sugar effect of the food. For people with diabetes, choosing staple foods with low GI can help stabilize blood sugar levels. For example, foods such as brown rice, whole-grain bread, and sweet potatoes have relatively low GI values and can be used as staple food options.
The second way is to make a reasonable combination of staple foods and dietary fiber. Dietary fiber is a non-digestible food component that can help reduce the postprandial glycemic response. Studies have found that eating foods rich in dietary fiber with staple foods can delay the digestion and absorption of staple foods and effectively reduce blood sugar levels after meals. For example, pairing refined white rice with vegetables or beans can slow down the digestion and absorption of starch and reduce the impact on blood sugar.
The third way is to adopt a moderately controlled diet. For people with diabetes, the way and how much they eat is very important. Reasonable control of the intake of staple foods and avoiding excessive eating can reduce the secretion of insulin and reduce the fluctuation of blood sugar after meals. Diabetic patients are advised to eat a quantitative diet, and the intake of staple foods at each meal should be controlled within an appropriate range.
The fourth way is to arrange the eating time reasonably. Scientific studies have shown that not only the type of food, but also the time of eating can also have an impact on blood sugar levels. Eating regularly can help regulate insulin secretion and stabilize blood sugar. Diabetics are advised to eat on time, avoid fasting for too long, and reduce blood sugar fluctuations.
The fifth way is to cook the main food using the cooking method. Different cooking methods can have an impact on the glycemic index of staple foods. Some high-temperature cooking methods, such as frying, pan-frying, sautéing, etc., can lead to an increased glycation reaction of staple foods, thereby increasing the glycemic index of staple foods. In contrast, low-temperature cooking methods such as steaming and boiling can reduce glycation reactions and lower the glycemic index of staple foods.
In conclusion, diabetic patients can reduce the impact of postprandial blood sugar by making reasonable choices of staple foods and adopting a proper diet. The five methods introduced above include choosing staple foods with low GI, rationally combining staple foods and dietary fiber, controlling the intake of staple foods in moderation, arranging eating time reasonably, and choosing low-temperature cooking methods. Through these methods, we hope to help people with diabetes better manage their blood sugar and improve their quality of life.
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!
References: 1 american diabetes association. standards of medical care in diabetes—2021. diabetes care. 2021;44(supplement 1):s1-s226.