With the improvement of living standards, diabetes has become a health problem faced by more and more people. Among them, type 2 diabetes is the most common type, accounting for about 90% of the total number of diabetes patients. For type 2 sugar friends, dietary control is one of the important means of diabetes. This article will introduce you to how to eat reasonably and easily control blood sugar for type 2 sugar friends.
1. Choose foods that are low in glycemic sugar.
Type 2 sugar lovers should choose low-glycemic foods and avoid high-sugar, high-fat, and high-calorie foods. Low-glycemic foods mainly include whole grains, whole grains, legumes, vegetables, fruits, etc. These foods contain a lot of dietary fiber, which can slow down the digestion of food in the body and reduce the rate at which blood sugar rises.
For example, whole grains such as oats, buckwheat, and brown rice, legumes such as soybeans, mung beans, and red beans, and vegetables such as carrots, broccoli, and spinach are all good choices for low-glycemic foods.
2. Control the amount of food you eat.
Type 2 sugar lovers need to control the amount of food they eat and avoid overeating. You should stay seven minutes full at each meal and avoid being overfilled. At the same time, the diet should be regular and avoid prolonged fasting or overeating.
3. Increase dietary fiber intake.
Dietary fiber can slow down the digestion of food in the body and reduce the rate at which blood sugar rises. Type 2 sugar friends should increase their dietary fiber intake, and the amount of dietary fiber consumed per day should be kept at 25-30 grams.
Fourth, moderate intake of high-quality protein.
High-quality protein can help maintain blood sugar stability, and type 2 sugar users should consume high-quality protein in moderation. High-quality protein mainly includes fish, poultry, eggs, milk, lean meat, etc. The proteins in these foods contain all the essential amino acids, are highly nutritious, and have little effect on blood sugar.
5. Control salt intake.
Excessive salt intake can lead to an increase in blood pressure and an increased risk of diabetes complications. Type 2 sugar lovers should control their salt intake, and their daily salt intake should be kept below 5 grams.
6. Avoid alcohol.
Drinking alcohol can interfere with blood sugar control and increase the risk of diabetes complications. Type 2 sugar friends should avoid alcohol and maintain good Xi habits.
In short, type 2 sugar friends should pay attention to choosing low-glycemic foods in terms of diet, control the amount of diet, increase dietary fiber intake, moderate intake of high-quality protein, control salt intake, and avoid alcohol. As long as they eat a reasonable diet, type 2 sugar friends can easily control their blood sugar and enjoy a healthy life. Quality Author Certification Recruitment