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Diabetes, a chronic disease that is becoming increasingly prevalent worldwide, has a significant impact on patients' quality of life and physical health. As an important part of the diet of diabetic patients, how to consume staple foods scientifically and reasonably has become the key to controlling blood sugar stability. This article will reveal the "staple food secrets" for diabetics to help you stabilize your blood sugar and enjoy a healthy life.
1. The "past and present life" of the staple food
Staple foods, as the name suggests, are the main energy in people's daily diets**. In China, the staple food is mainly rice and pasta. However, with the improvement of living standards, the types of staple foods are becoming more and more abundant, such as whole grains such as corn, millet, and oats, as well as root foods such as potatoes and sweet potatoes.
2. The "rule" of staple food for diabetic patients
1.Quantitative: The staple food intake of diabetic patients should be scientifically calculated based on factors such as personal weight, age, gender, and physical activity intensity. In general, the daily intake of staple foods is controlled between 250-400 grams to keep blood sugar stable.
2.Timing: Diabetic patients should maintain a regular diet, avoid snacks between meals, and match the intake time of staple foods with the time of medication and insulin injection to ensure that blood sugar is controlled within a reasonable range.
3.High quality: Choose staple foods with low glycemic index and high fiber, such as whole grains, brown rice, oats, etc. These foods slow the rise in blood sugar and reduce the risk of postprandial hyperglycemia.
4.Pairing: Mix staple foods with other ingredients such as vegetables, lean meat, beans, etc., which can not only enrich the taste, but also improve the nutritional value and help blood sugar control.
5.Cooking: When diabetics cook staple foods, they should try to use low-oil, low-salt, and low-water cooking methods and avoid over-processing to maintain the original taste and nutrition of food.
3. Staple food "recipe" recommendation.
1.Multigrain rice: Mixing multigrain grains such as brown rice, oats, and millet with rice in a certain proportion can not only improve satiety, but also reduce the rate at which blood sugar rises.
2.Vegetable fried rice: Vegetables such as carrots, peas, green peppers, etc. are stir-fried with rice to increase dietary fiber intake and lower blood sugar.
3.Potato staple foods: Sweet potatoes, potatoes and other potato foods are used as staple foods, which are rich in dietary fiber and vitamins and help with blood sugar control.
4.Legumes staple food: tofu, soy milk, mung beans and other legumes, rich in high-quality protein and dietary fiber, help stabilize blood sugar.
Fourth, the staple food "misunderstanding" of diabetic patients
1.Myth 1: Diabetics can't eat sugar, so they can't eat staple foods. In fact, diabetics need to consume staple foods reasonably to ensure their body's energy needs.
2.Myth 2: Whole grain staple food raises blood sugar quickly and is not suitable for diabetics. Whole grain staples are rich in dietary fiber, which helps slow down the rise in blood sugar and is the first choice for diabetics.
3.Myth 3: Diabetics can skip breakfast. Breakfast is a very important meal of the day, and diabetics should maintain a regular diet to avoid blood sugar fluctuations.
In short, diabetic patients should follow the rules of "quantitative, timed, high-quality, collocation, and cooking" in the intake of staple foods, and consume staple foods scientifically and reasonably to keep blood sugar stable. At the same time, we should also pay attention to adjusting our lifestyle, strengthening exercise, and working together to fight diabetes.
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!