How to eat the staple food of sugar friends? 5 tips that don't suffer for those who hear it!
In diabetes management, rational selection and control of staple foods is a very important part. For diabetics (commonly known as "sugar friends"), the right diet can help maintain blood sugar stability and prevent complications. Here are 5 tips on how to eat staple foods correctly for sugar lovers, which can help sugar lovers better control their blood sugar and ensure their health.
1.Choose staple foods with a low glycemic index (GI).
Low-GI foods release sugar slowly and avoid rapid blood sugar spikes. Sugar lovers should prefer whole grains, brown rice, oats and other whole grains as staple foods, and minimize the intake of refined carbohydrates such as white rice and white bread.
2.Control portion sizes of staple foods.
Controlling the amount of staple food at each meal is critical for blood sugar control. It is generally recommended that the amount of staple food at each meal is controlled at the size of your fist, and you need to make appropriate adjustments according to your physical condition and activity.
3.Increase dietary fiber intake.
Dietary fiber helps slow down the absorption of sugar from food, which helps control blood sugar. Fiber intake can be increased by consuming legumes, vegetables, and whole grains that are high in fiber.
4.Mix protein and fat wisely.
Moderate amounts of protein and healthy fats can reduce the postprandial glycemic response. When eating staple foods, you can mix some protein-rich foods (e.g., lean meats, fish, soy products) and foods that contain healthy monounsaturated or polyunsaturated fatty acids (e.g., nuts, olive oil).
5.Avoid overeating at regular intervals and rations.
Eating regularly can help keep blood sugar levels stable. Sugar friends should follow the principle of regular rationing, avoid overstarvation and oversatiety, and try not to eat too fast, chewing slowly can increase satiety and reduce the amount of food.
In summary, sugar friends should not only pay attention to the selection and control of staple foods when arranging their diet, but also need to comprehensively consider the diet structure to ensure balanced nutrition. The above 5 tips can help sugar friends better manage blood sugar, prevent the occurrence of diabetes complications, and truly be prepared for a healthy life.