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Introduction: With the improvement of living standards, people's dietary structure has changed greatly, and the incidence of chronic diseases such as diabetes is also increasing year by year. Blood glucose control is especially important for diabetic patients, and dietary control is a key part of blood glucose management. In this article, we'll introduce you to some foods that can help control your blood sugar, so you can enjoy your meal while keeping your blood sugar stable.
1. The importance of glycemic control.
Blood sugar refers to the glucose in the blood, which is the main source of energy in the body. Within the normal range, blood sugar fluctuations are harmless to the human body, but long-term high blood sugar can lead to complications such as diabetes and cardiovascular disease. Diabetics must focus on blood sugar control to reduce the risk of complications.
2. How to tell if your blood sugar is normal?
1.Fasting blood glucose: The normal range is 39-6.1mmol/l。Fasting blood glucose 70mmol L is one of the diagnostic criteria for diabetes.
2.Postprandial blood glucose: normal range is 78mmol/l。Blood glucose 11 at 2 hours postprandial time1 mmol L is one of the diagnostic criteria for diabetes.
3.Glycosylated hemoglobin: reflects recent blood glucose levels and is in the normal range of 4% to 6%. Glycosylated hemoglobin 65% indicate poor glycemic control.
3. Foods that help control blood sugar.
1.High-fiber foods: Fiber slows down the digestion of food and lowers the rate at which blood sugar rises. Such as: brown rice, oats, whole wheat bread, beans, vegetables, fruits, etc.
2.Antioxidant-rich foods: Antioxidants help reduce oxidative stress and improve insulin resistance. Such as: purple vegetables, blueberries, nuts, green tea, etc.
3.High-quality protein: High-quality protein aids in muscle synthesis and improves insulin sensitivity. Such as: fish, chicken, lean meat, eggs, milk and soy products, etc.
4.Low glycemic index foods: Low glycemic index foods can slowly raise blood sugar and reduce blood sugar fluctuations. Such as: whole wheat bread, brown rice, oats, beans, etc.
5.Foods rich in magnesium, zinc, chromium: these minerals have a regulatory effect on insulin secretion and glucose metabolism. Such as: green leafy vegetables, legumes, nuts, whole grains, etc.
6.Well-hydrated foods: Adequate hydration can help maintain water balance in the body and lower blood sugar. Such as: vegetables, fruits, soups, etc.
Fourth, the principle of blood sugar control diet.
1.Arrange meals reasonably: Try to have three regular meals and avoid overeating.
2.Control total calories: Calculate your daily calorie requirements based on your weight, age, gender, and other factors.
3.Balanced diet: Reasonable ratio of protein, fat and carbohydrates to ensure balanced nutrition.
4.Limit sugar intake: Reduce the intake of refined sugars such as white sugar, brown sugar, and rock sugar.
5.Increase exercise: Moderate exercise can help improve insulin sensitivity and lower blood sugar.
5. Summary. Controlling blood sugar is the key to preventing and ** diabetes, and dietary regulation plays an important role in it. By eating foods that help control your blood sugar, with the principles of a sensible diet, you can keep your blood sugar level while enjoying your meal. Of course, blood sugar control also needs to be combined with exercise, medication and other means, please consult a doctor for comprehensive management.
Let's focus on blood sugar management and move towards a healthy life!
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