Introduction: As a common lifestyle disease, the prevention of diabetes is inseparable from dietary regulation. For sugar lovers, a scientific and reasonable diet can not only effectively control blood sugar, but also improve the quality of life. Today, we are going to recommend a "eat hard and not soft" diet for you, what is the magic of it? Let's find out!
1. The principle of eating hard and not soft.
The "hard, not soft" diet actually refers to the choice of food, try to choose foods with a hard taste and high fiber content, and avoid foods that are too soft and high in sugar. There are several main reasons why this diet helps to control sugar:
1.Improves satiety: Hard foods often require more chewing, which helps to prolong meals and make satiety more pronounced. If you feel full, you can effectively reduce your food intake, thereby lowering your postprandial blood sugar.
2.Delay digestion and absorption: Hard foods have a high fiber content, which can promote intestinal peristalsis and delay the speed of food digestion and absorption. In this way, the rate of blood sugar rise will also be slowed down, which is conducive to blood sugar control.
3.Reduce sugar intake: Soft foods tend to be higher in sugar, such as candies, cakes, desserts, etc. Consuming too much sugar will undoubtedly make it more difficult to control blood sugar. Whereas, hard foods are relatively low in sugar and are more suitable for diabetics.
2. How to practice the diet of "eating hard and not soft"?
Now that you understand the principle of eating a hard diet instead of a soft one, how can you practice this diet in your daily life? Here are a few suggestions for your reference:
1.Food choices: When shopping, try to choose foods with a hard texture and high fiber content, such as whole wheat bread, brown rice, oats, vegetables, etc. At the same time, reduce the intake of foods high in sugar, such as white bread, white rice, pastries, etc.
2.Cooking method: During the cooking process, try to maintain the original appearance and taste of the food and avoid over-processing. For example, cooking methods such as steaming, boiling, roasting, and stewing are more appropriate, while high-sugar and high-oil cooking methods such as frying and sweet and sour should be avoided as much as possible.
3.Meal distribution: Reasonably allocate the dietary structure of three meals a day, keep three minutes full at each meal, and avoid overeating. At the same time, increase snacks between meals, such as nuts and fruits, to keep your blood sugar stable.
4.Pay attention to nutrients: When choosing food, you should not only pay attention to taste and sugar, but also pay attention to the combination of nutrients. Ensure a reasonable intake of protein, fat, and carbohydrates, and maintain various nutrients required by the body.
5.Personalized adjustment: Everyone's physical condition and taste are different, and the intake ratio of hard food and soft food can be appropriately adjusted according to their actual situation to achieve the best sugar control effect.
3. Summary. 
The "hard, not soft" diet is a simple and effective life intervention for diabetics. By increasing satiety, delaying digestion and absorption, and reducing sugar intake, this diet helps to control blood sugar and improve the quality of life of patients. Sugar friends, you might as well try this way of eating from today and embark on a journey of healthy sugar control!
Of course, dietary regulation is only one part of diabetes**, and it also requires proper exercise, medications**, and regular check-ups to achieve optimal blood sugar control. If in doubt, consult a medical professional and we will provide you with a personalized diabetes management plan.
Finally, I hope that every sugar friend can find a suitable diet for themselves, bravely face diseases, and live a healthy and happy life!
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!