According to data from the Chinese Center for Disease Control and Prevention, the prevalence of diabetes in people over 60 years old in China is 202%, of which nearly 60% of diabetic patients did not achieve blood sugar control. This has undoubtedly brought a lot of inconvenience to their lives. The right choice of staple foods is essential for blood sugar control in people with diabetes.
In fact, it is not only diabetics who need to pay attention to the appropriate staple food choices, but also non-diabetic people. A proper staple food should be able to provide the energy we need for our daily life without having a significant impact on blood sugar.
In this article, we'll give you a detailed look at 7 healthy staple foods that not only help control blood sugar but are also packed with essential nutrients to help you maintain good physical fitness.
Don't miss out on these foods
First of all, we're going to talk about grains and beans. The advantage of them is that you can mix and match them according to your taste, and they can be freely combined, which increases the diversity of the diet.
Here, I would like to recommend oats, barley, and bitter buckwheat from multigrains, as well as red beans, mung beans, and kidney beans from mixed beans, all of which can be used to make rice with a good taste.
1.Oats
A nutritious cereal that is rich in dietary fiber and is also rich in nutrients such as B vitamins, calcium, phosphorus, iron, zinc and manganese.
Oats contain a variety of enzymes that can not only inhibit the production of age spots in the human body, but also delay the aging of human cells.
Therefore, patients with cardioencephalopathy regard it as an ideal health food. Compared to traditional oatmeal grains, instant oatmeal is more convenient and quicker, especially popular with office workers.
Although it is also a staple food for high glycemic index, it can also help us maintain normal blood sugar levels if combined with the right foods and controlled intake.
2.Barley
Also known as alpine barley, its nutritional value is very rich, not only rich in protein, fat, carbohydrates, but also rich in potassium, sodium, magnesium, sulfur, iron, zinc and other trace elements, has excellent health care effects on the human body.
3.Bitter buckwheat
Rye, known as the "rice of Asia", is the only food found to contain high levels of D-chiral inositol.
D-chirositide helps enhance vision, prevents diabetes, and helps lower blood sugar.
4.Miscellaneous beans
With its rich high-quality protein, dietary fiber and low-GI carbohydrates, mixed beans have become the star ingredients in sugar-controlled diets.
It can be said that both grains and beans are rich in dietary fiber, vitamins and minerals, which help control blood sugar and cholesterol, and bring a new experience to your taste buds.
As long as you mix and control the amount, you can control your blood sugar at a stable level.
In addition, there are some foods that also have a significant effect on sugar control.
5.Whole wheat flour
Take it another way and enjoy the beauty of pasta. Whole wheat flour or flour mixed with various grains is a good choice for steamed buns, fat cakes, wotou or flower rolls, bean buns, and vegetable dumplings.
At the same time, whole wheat bread can provide rich dietary fiber and B vitamins, which has high nutritional value and can help us effectively control blood sugar levels.
6.Soba noodles
Soba noodles are becoming a staple food choice for more and more people, but it's worth notingIt is advisable to choose noodles with a buckwheat content between 30 and 50, instead of 100 soba noodles.
7.Steamed grains and potatoes
After simple steaming, corn, sweet potato, purple potato and other five-grain potatoes are nutritious, delicious in taste, and have a significant effect on blood sugar control.
Summary
When faced with blood sugar problems, choosing staple foods reasonably is the most basic and important step we can take.
The proportion of staple food in each meal should not exceed 20% of the total amount of food in a meal.
Although staple foods can affect changes in blood sugar levels, moderate consumption has little effect on changes in blood sugar levels, soYou can't completely skip eating staple foodsWe can reasonably control the intake of staple foods.
This can also replenish the body with sufficient energy, help improve blood circulation and metabolism speed, and even achieve *** effect.
Whether you're a diabetic or someone with a strong appetite for healthy eating, these 7 staple foods are well worth having as they satisfy your cravings and help you control your blood sugar.
Health is the king of our lives, in the days to come, let us enjoy food and health together.