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Is your blood sugar normal? Do you dare to ignore these glycemic masters in the vegetable world?
Introduction: Blood sugar control is the top priority in the daily life of diabetic patients, not only to pay attention to diet, but also to learn to identify which foods may affect blood sugar. There are many vegetables that are considered healthy in our daily lives, but did you know? Some of these vegetables are actually hidden "glycemic masters". Today, we're going to reveal these vegetables to help you better control your blood sugar.
1. Be vigilant! These are the "glycemic masters" of the vegetable world
1.Carrot.
Carrots are rich in vitamins and minerals and are known as "natural health products". However, carrots have a high glycemic index (GI), and excessive consumption in diabetics can cause blood sugar fluctuations. Of course, this does not mean that carrots cannot be eaten, and it is still beneficial to eat them in moderation. It is recommended to consume no more than 100 grams per serving.
2.Potato.
Potatoes are a favorite vegetable for many people, with a delicate taste and rich nutrients. However, potatoes have a high starch content, which is converted into glucose after digestion and absorption, which can easily lead to an increase in blood sugar. In addition, fried potato products (such as fries, potato chips) contain oils that can easily cause blood sugar fluctuations. Therefore, diabetic patients should eat potatoes in moderation and cook them as lightly as possible.
3.Pumpkin.
Pumpkin is rich in dietary fiber, vitamins and minerals, which have anti-inflammatory, pain-relieving, detoxifying and other effects. However, pumpkin has a higher glycemic index, and excessive consumption in diabetics can cause blood sugar fluctuations. It is recommended to consume in moderation, not more than 200 grams each time.
4.Lotus root.
Lotus root is crisp and tender in taste and rich in starch, vitamins and minerals. However, due to its high starch content, excessive consumption in diabetics may lead to an increase in blood sugar. Eat lotus root in moderation, and it can be paired with some sugar-reducing ingredients when cooking, such as fungus, celery, etc.
5.Garlic.
Garlic sprouts are rich in vitamins, minerals and dietary fiber, which have antioxidant, antibacterial, anti-inflammatory and other effects. However, garlic sprouts have a high glycemic index, so diabetics need to eat them in moderation. It can be eaten with other low-sugar vegetables, such as bitter gourd, cucumber, etc.
2. Hypoglycemic vegetables are recommended to help you stabilize your blood sugar.
1.Momordica charantia.
Bitter gourd is rich in dietary fiber, vitamins and minerals, and has the effects of lowering sugar, lipids, and antioxidants. The bitter gourd component in bitter melon can effectively lower blood sugar, and diabetics can eat more in moderation.
2.Onions.
Onions are rich in minerals and dietary fiber, which have antioxidant, anti-inflammatory, and hypoglycemic effects. The sulfonylureas in onions promote the secretion of insulin, which helps lower blood sugar.
3.Agaric.
Fungus is rich in dietary fiber and polysaccharides, which have the effects of lowering sugar, lipids and antioxidants. The dietary fiber in fungus can delay the digestion and absorption of food and help stabilize blood sugar.
4.Lettuce.
Lettuce is rich in dietary fiber, vitamins and minerals, which have the effects of lowering blood sugar, lipids, and antioxidants. The lettuce glycosides in lettuce can promote the secretion of insulin and lower blood sugar.
5.Celery.
Celery is rich in dietary fiber, vitamins and minerals, which have the effects of lowering blood sugar, lipids, and antioxidants. The apigenin in celery can effectively lower blood sugar, and diabetics can eat more in moderation.
3. Dry food advice, teach you how to eat vegetables correctly.
1.Mix and match.
When diabetic patients eat vegetables, they should try to diversify their combinations to ensure their intake of various nutrients. At the same time, avoid excessive consumption of vegetables with a high glycemic index, such as carrots, potatoes, etc.
2.Consume in moderation.
Regardless of the glycemic index, vegetables are rich in nutrients and should be consumed in moderation by diabetics. The recommended daily intake of vegetables is more than 500 grams, and there are no less than 2 types.
3.Cooking:
When diabetics consume vegetables, they should choose a light, low-oil cooking method. Avoid high-fat cooking methods such as frying and braising to avoid excessive fat intake and affect blood sugar stability.
4.Pay attention to the time.
When consuming vegetables, one should pay attention to the time. Generally speaking, vegetables with a low glycemic index, such as green leafy vegetables and root vegetables, can be eaten before meals. Vegetables with a higher glycemic index, such as carrots and potatoes, are recommended to be eaten during or after a meal.
5.Serve with sugar-reducing ingredients.
When diabetics eat vegetables, they can be paired with some sugar-lowering ingredients, such as bitter gourd, onions, etc. This will ensure balanced nutrition and help stabilize blood sugar.
Summary: Blood sugar control is key to daily life for diabetic patients, and a reasonable diet is essential for blood sugar stability. By identifying the "glycemic masters" of the vegetable world and adopting the right dietary strategies, diabetics can better control their blood sugar and reduce the risk of complications. I hope that everyone can take care of their health while enjoying the food.
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!