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Diabetes mellitus is a common metabolic disease that places special demands on the patient's diet. For people with diabetes, choosing the right staple foods is essential to control blood sugar, increase satiety, and ensure a balanced diet. In this article, we'll introduce you to four staple foods that are suitable for diabetics to help you control sugar and satiety while providing more comprehensive nutrition.
1.Oats.
Oats are a high-quality carbohydrate** that is rich in dietary fiber, which is effective in slowing down the rise in blood sugar. Dietary fiber forms a gelatinous substance in the intestines, which slows down the digestion and absorption of food, thus helping to maintain stable blood sugar levels. In addition, plant sterols in oats, such as oat sterols, have a certain effect on lowering blood cholesterol and contribute to cardiovascular health in diabetics.
When cooking oats, you can choose the form of porridge or steamed rice, and avoid frying or sugaring the processing to ensure that their nutrients are not destroyed. At the same time, oats can be eaten with beans, nuts, etc., to increase satiety while providing more protein and trace elements.
2.Legume.
Legumes are not only rich in dietary fiber, but also contain plant proteins, vitamins and minerals. The plant protein in legumes provides essential amino acids to meet the body's needs, while the magnesium in legumes plays an important role in maintaining heart function and blood sugar balance.
When choosing legumes, diabetics should focus on unprocessed or minimally processed legumes, such as soybeans, mung beans and black beans. These beans can be cooked as is, or mixed with grains to make multigrain rice. This effectively controls the rise in blood sugar while providing long-lasting energy and a strong feeling of fullness.
3.Nut.
Although nuts are higher in calories, they are rich in healthy unsaturated fatty acids, dietary fiber, protein, and a variety of vitamins and minerals. The unsaturated fatty acids in nuts help improve blood lipid levels and reduce the risk of cardiovascular disease, especially for diabetics.
However, nuts should be consumed in moderation as they are higher in calorie density. Diabetics can add a handful of nuts, such as almonds, walnuts, and pistachios, to their daily diet as an add-on. Be careful not to choose overly processed nut products, such as nuts with added sugar or salt, to avoid ingesting unnecessary additives.
4.Whole grains.
Whole grains are grains that retain the husk of the cereal seeds, and they contain more dietary fiber, vitamins, and minerals. Whole grains have a relatively low glycemic index (GI), which helps people with diabetes control their blood sugar levels.
Whole grains that diabetics can choose from include brown rice, whole-wheat bread, and oatmeal. When eating whole grains, it is recommended to use steaming or baking methods, and avoid frying and sugar-added processing. At the same time, it can be made into a rich whole grain meal by combining legumes, vegetables, and a moderate amount of lean meat to meet the nutritional needs of diabetics.
Epilogue. For people with diabetes, choosing the right staple food is a big challenge in their daily diet. Oats, legumes, nuts and whole grains are four staple foods that not only help diabetics control sugar and satiety, but also provide comprehensive nutrition that is a great addition to diabetics' diet. However, everyone's physical condition and blood sugar control are different, and patients should develop a personalized diet plan under the guidance of a medical professional.
Healthy eating, scientific life, let us work together to create a better living environment for diabetics.
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