The secret that the doctor won't tell you: these 7 tips can really help you control sugar scientifically and eat enough!
Introduction: In China, the number of diabetic patients is increasing year by year, and sugar control has become the top priority in the lives of many patients. Diet control is an important part of diabetes, but many patients often face the problem of "eating less and not getting enough nutrition" in the process of sugar control. Today, I want to reveal some sugar control secrets that doctors won't tell you, so that you can eat enough and be nutritious while controlling sugar scientifically.
1. Reasonable combination of staple foods.
Diabetic patients should try to follow the principle of "small amount, variety, and thick and thin combination" in the choice of staple food. Generally speaking, the daily intake of staple foods should be controlled within 250 grams. Try to have as many staple foods as possible, such as brown rice, oats, corn, whole wheat bread, etc., which are rich in dietary fiber and help delay the rise in blood sugar.
2. Eat more low-sugar fruits.
The sugar in fruits is mainly fructose, and moderate intake does not have much effect on diabetics. However, some fruits are high in sugar, such as grapes, lychees, longans, etc., and diabetics should try to avoid them. And low-sugar fruits such as apples, oranges, and grapefruits, when eaten in moderation, can not only supplement vitamins, but also increase satiety.
3. Pay attention to protein intake.
Diabetic patients are prone to disorders of protein metabolism, so it is important to arrange protein intake reasonably. High-quality protein** includes fish, lean meat, tofu, eggs, and more, which are not only rich in amino acids, but also provide essential fatty acids. Diabetic patients should ensure that their daily protein intake is more than 15% of the total calories.
Fourth, reasonable intake of fat.
Although fat is a contraindication for diabetics, moderate intake is beneficial to the body. Diabetic patients should try to choose foods rich in unsaturated fatty acids, such as olive oil, fish oil, nuts, etc. At the same time, limit the intake of saturated fatty acids and trans fatty acids, such as lard, butter, fried food, etc.
5. Eat more vegetables.
Vegetables are rich in dietary fiber and vitamins, and have a good health care effect for diabetics. Diabetics should consume at least 500 grams of vegetables a day, and try to choose varieties with rich colors and diverse tastes. Green leafy vegetables, root vegetables, fungi and algae are all good choices.
6. Drink water in moderation.
Water is the source of life, and for diabetics, drinking water in moderation can help regulate blood sugar. Drink at least 8 glasses of water a day, you can drink water before meals, and reduce the amount of food you eat; You can also drink water after exercise to replace lost fluids. However, it should be noted that avoid drinking water before going to bed, so as not to get up frequently at night to urinate, which will affect the quality of sleep.
7. Control the rhythm of your diet.
Eating too quickly can easily cause blood sugar to rise rapidly. Diabetics should develop the habit of chewing slowly and eating at least 20 minutes at each meal. At the same time, following the principle of "small and frequent meals", it can be divided into 5-6 meals a day to avoid excessive fluctuations in blood sugar.
Conclusion: If diabetic patients want to eat enough while controlling sugar, the key is to master the quantity and quality of their diet. Follow the above seven tips to allow you to enjoy delicious food and live a healthy life while controlling sugar scientifically. Of course, everyone's physical condition and needs are different, so please follow the above suggestions and adjust them according to your actual situation. In the process of sugar control, if you have any doubts, please consult a professional doctor in time. I wish you all smooth sugar control and good health!
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