Introduction: In China, the number of diabetic patients is increasing year by year, and sugar control has become the top priority in many people's lives. However, among the many ways to control sugar, there are two ways to eat that are often overlooked by doctors. Today, we will reveal these two sugar control secrets to make your life sweeter.
1. Knowledge expansion: unveil the mystery of sugar control.
1.The miraculous effects of dietary fiber.
Dietary fiber is a component of plant foods that cannot be digested and absorbed by the human body, and it can form a gelatinous substance in the intestines, slowing down the digestion of food, thereby reducing the rise in blood sugar. Foods rich in dietary fiber are: whole grains, legumes, vegetables, fruits, etc.
2.The mystery of low glycemic index foods.
The glycemic index (GI) is a measure of how much food causes a rise in blood sugar. Foods with a low glycemic index (e.g., oats, whole wheat bread, bitter gourd, etc.) are digested and absorbed more slowly in the gastrointestinal tract and stabilize blood sugar levels. Foods with a high glycemic index (such as white rice, white bread, candy, etc.) can cause a rapid increase in blood sugar, which is not conducive to the control of diabetes patients.
2. Dry goods suggestions: two major sugar control tips to help you easily lower your blood sugar.
1.Increase dietary fiber intake.
1) Breakfast: oatmeal with nuts and fruits.
Oats are rich in dietary fiber, which can reduce the rate of blood sugar rise. Paired with nuts and fruits, it can not only increase the taste, but also replenish protein and vitamins, making breakfast nutritious and healthy.
2) Lunch: Whole grain staples with vegetables.
Choose whole-grain staple foods such as whole-grain bread and brown rice, with vegetables rich in dietary fiber, such as celery, broccoli, carrots, etc., to delay the rise in blood sugar.
3) Dinner: Bean's bean curd and hemp tofu soup.
Bean's hemale hemp is a low-glycemic index ingredient that is delicious and can help control blood sugar when cooked in soup with tofu.
2.Use foods with a low glycemic index.
1) Replace some staple foods.
Adding some low glycemic index foods to staple foods, such as oats and buckwheat, can reduce the glycemic index of staple foods and help control blood sugar.
2) Snack options.
Replace snacks with a high glycemic index, such as candy and cakes, and choose fruits and nuts with a low glycemic index, which can not only satisfy cravings, but also stabilize blood sugar.
3) Dish pairing.
Adding ingredients with a low glycemic index, such as bitter gourd and pumpkin, to the dish can not only enrich the taste, but also reduce the glycemic index of the dish.
Conclusion: Sugar control is not difficult, as long as you master the two secrets of dietary fiber and low glycemic index food, you can make your diet healthier and sweeter. Of course, in addition to dietary control, diabetic patients also need to pay attention to regular work and rest, appropriate exercise, regular check-ups, etc., to prevent and control diabetes comprehensively. Let the doctors not tell you the secret of sugar control, bring more beauty to your 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!