Diabetes mellitus is a chronic metabolic disease that seriously affects people's health and quality of life. Controlling blood sugar is key to diabetes**, and diet is an important aspect of blood sugar management.
As the main carbohydrate**, the choice and intake of staple foods directly affect the changes in blood sugar after meals. So, how should diabetics choose staple foods? Are there any staple foods that diabetics should not eat?
Diabetes is not just a single disease, but encompasses many types, each with its specific causes, manifestations, and methods.
This condition involves the metabolism of various substances such as sugars, fats, proteins, water and electrolytes, and the most direct manifestation is chronic hyperglycemia.
In traditional Chinese medicine, diabetes is classified as "thirst-quenching", while modern medicine divides diabetes into several categories, such as type 1 diabetes, type 2 diabetes, gestational diabetes and special types of diabetes, according to the causes and characteristics of diabetes.
Type 1 diabetes is mainly due to autoimmune damage to pancreatic islet cells, resulting in an absolute lack of insulin; Type 2 diabetes is mainly caused by insulin resistance caused by genetics, obesity, poor dietary habits and other factors.
Gestational diabetes is a condition in which blood sugar is impaired during pregnancy. In addition, there are some diabetes caused by specific **, such as hereditary diabetes, diabetes caused by drugs, etc.
Different types of diabetes mellitus also differ in their clinical manifestations. Type 1 diabetes is common in adolescents and presents with acute hyperglycemia and low insulin levels; Type 2 diabetes is more common in middle-aged and elderly people, with a long course of disease and little fluctuation in blood sugar levels.
Diabetic patients may have no obvious symptoms in the early stages of the course of the disease, but as the disease progresses, typical symptoms such as polydipsia, polyphagia, polyuria, and weight loss will occur.
If left uncontrolled, diabetes can also cause a variety of complications, such as microangiopathy, macrovascular disease, neuropathy, etc., which seriously threatens the health of patients.
* Diabetes, first of all, it is necessary to correctly identify the type of diabetes and take corresponding ** measures according to different types.
People with type 1 diabetes usually need lifelong insulin injections, while people with type 2 diabetes may manage their blood sugar with dietary control, increased exercise, and oral antidiabetic medications.
For all types of diabetes, a sensible diet and moderate exercise are important components.
Glycemic index (GI) is an important indicator to measure the effect of food on blood sugar, and foods with a high glycemic index will rapidly increase blood sugar levels, which will bring challenges to blood sugar control in diabetic patients.
Therefore, it is crucial for diabetics to understand the glycemic index of foods and choose foods with a low glycemic index.
Noodles, fried dough sticks, steamed buns, fried rice, and sticky rice are indispensable foods in many people's lives. However, these foods are often not suitable for frequent consumption by diabetics due to their high glycemic index.
1) Taking noodles as an example, the glycemic index of noodles made from different raw materials and processing methods varies greatly. Noodles made from wet wheat flour have a glycemic index of up to 816, while thin noodles with eggs have a relatively low glycemic index of 55.
Therefore, choosing noodles with a low glycemic index is a healthier option for diabetics.
2) Pancakes and fritters, two traditional breakfast foods, occupy a place on the breakfast table of many families. However, with the improvement of people's health awareness, the hidden health risks behind these two foods are gradually revealed.
Pancakes and fritters have a glycemic index of up to 796 and 749, which means that they can quickly raise blood sugar levels after being digested and absorbed.
This is undoubtedly a huge challenge for people with diabetes. Blood sugar control is a critical part of diabetes management, and foods with a high glycemic index can make this task even more daunting.
As a fried food, churros inevitably contain high levels of oil and oxide during their preparation. Excessive intake of fats and fats increases fat accumulation in the body, which increases the risk of cardiovascular disease.
At the same time, the oxides produced during the frying process may damage the walls of blood vessels, promote the occurrence of arteriosclerosis, and pose a threat to heart health.
3) White and chubby steamed buns have always been many people's favorites. However, recent studies of the glycemic index (GI) of foods have revealed another side to foods like steamed buns.
The glycemic index of steamed bread is as high as 881. It is a high-gi food. High-gi foods are digested quickly after entering the gastrointestinal tract and quickly turn into glucose and enter the bloodstream, resulting in a rapid increase in blood sugar.
This can be harmful for diabetics or those trying to control their blood sugar. In addition, frequent intake of high-GI foods may also lead to insulin resistance and increase the risk of type 2 diabetes.
Therefore, if you are struggling to control your blood sugar or**, it is recommended to minimize the intake of high-gi foods such as steamed buns. Alternatively, you can choose more foods with low GI.
Low-GI foods release sugar more slowly during digestion and help keep blood sugar levels stable.
For example, multigrains such as oats, quinoa, and brown rice, legumes such as mung beans, black beans, and lentils, as well as fiber-rich leaf- and stem-based vegetables, are excellent low-gi food options.
Not only do these foods help control blood sugar, but they also provide a wealth of nutrients such as dietary fiber, vitamins, and minerals.
4) The reason why fried rice is a high glycemic index food is mainly because the starch in rice, its main ingredient, is decomposed faster under the action of high temperature and fat, resulting in an accelerated rise in blood sugar.
In fact, the glycemic index of fried rice is around 70, which is even higher than that of regular white rice.
For diabetics or people who need to control their blood sugar, special attention should be paid to portion control when consuming fried rice to avoid blood sugar rising too quickly.
It is also important to understand the concept of glycemic load (GL). The glycemic load is calculated by multiplying the glycemic index of a food by its carbohydrate content, which provides a more realistic picture of the effect of food on blood sugar.
Fried rice has a high glycemic load, usually above 20, and is a high glycemic load food.
To reduce the effect of fried rice on blood sugar, there are a few things that can be done. For example, choose rice varieties with a low glycemic index, such as brown rice or black rice, which have a more complex starch structure and a slower decomposition rate, thus reducing the rapid rise in blood sugar.
Controlling the portion size of fried rice at each meal, as well as your overall carbohydrate intake, is essential for controlling blood sugar levels.
Finally, do some light to moderate-intensity exercise, such as walking or light jogging, after meals, which can help promote better utilization and consumption of blood sugar.
5) Studies have shown that sticky rice has a glycemic index (GI) of 87, which is a high glycemic index food, and its glycemic load (GL) is 225. It is also a high glycemic load food.
This means that sticky rice can quickly raise blood sugar after being digested and absorbed, which is obviously not an ideal dietary choice for diabetics or people who need to control their blood sugar.
For people with diabetes, proper dietary modification is the key to blood sugar control. Reducing the intake of foods with a high glycemic index and high glycemic load in favor of foods with a low glycemic index and low glycemic load is an important strategy for effective glycemic management.
For example, foods like brown rice and oatmeal, which have a lower glycemic index, can affect blood sugar levels more smoothly.
In addition to choosing foods with a low glycemic index, people with diabetes also need to consider other factors in their dietary management. How you cook, how quickly you eat, and how you mix and match foods all have an impact on your glycemic index and glycemic load.
For example, brown rice cooked over slow heat may have a lower glycemic index than cooked quickly; Eating slower allows the body more time to process the sugar ingested;
At the same time, a proper combination of protein- and fiber-rich foods can also help reduce the glycemic index and glycemic load of the whole meal.
Many patients fall into the misconception that staple foods are the "enemy" of blood sugar, so they choose to reduce or completely avoid the intake of staple foods.
However, not only does this practice lack scientific evidence, but it can have adverse effects on blood sugar control and overall health.
In fact, staple foods, as the main source of energy, play an integral role in the daily diet. For diabetic patients, reasonable intake and type of staple foods are the key to maintaining blood sugar stability.
Experts recommend that diabetic patients should control their daily staple food intake between 150 grams and 300 grams, and the specific intake should be moderately adjusted according to the individual's physical activity level and health status.
In order to reduce the rate of glycemic rise and improve the nutritional value of the diet, it is recommended to use a combination of coarse and fine grains in the choice of staple foods, such as mixing rice with multigrains such as oats, corn, potatoes and beans to make multigrain rice that is rich in nutrients and has a relatively low glycemic index.
In the choice of protein, diabetics should give priority to lean meat and minimize the intake of fatty meat and animal skins. Fish and seafood are ideal because of their abundance of high-quality protein and -3 fatty acids.
Soy products such as tofu and dried fragrant are not only good for protein**, but also suitable for diabetics. In the intake of eggs, attention should be paid to controlling the number of egg yolks, and it is advisable to not exceed one egg yolk.
Dairy products are a nutrient that cannot be ignored in the daily diet**, it is recommended to consume about 250 grams of pure milk or yoghurt per day, and pay attention to choosing sugar-free types.
In the choice of edible oil, salad oil and other vegetable oils are better choices, but the daily dosage should not exceed 25 grams.
The dietary principles of people with diabetes should be guided by three basic points: light, total calorie control, and eating small, frequent meals.
Eat a diet based on fresh vegetables and low-sugar fruits, and avoid foods high in sugar, salt, and fat. By eating smaller, more frequent meals, you can effectively balance your blood sugar levels and help with weight control.
In addition to dietary modifications, moderate physical activity, adequate rest, and a positive mindset are also essential parts of diabetes management.
Appropriate use of glucose-lowering drugs or insulin**, as directed by your doctor, is also essential to stabilize blood sugar. As soon as any discomfort occurs, you should seek medical attention promptly to avoid worsening your condition.