The Lantern Festival is a traditional Chinese festival where every household cooks a steaming bowl of Lantern Festival. The Lantern Festival is rolled in the north, and the rice balls are wrapped in the south, implying reunion and sweetness. Every time this "sweet" moment, sugar friends will always think repeatedly between "eating" and "not eating", because Lantern Festival is a high-sugar, high-calorie food, if not eaten properly, it may cause blood sugar fluctuations and affect physical health. So, how should diabetics eat Lantern Festival during the Lantern Festival?
If the blood sugar does not reach the standard, it is not recommended to consume.
The Lantern Festival is made of glutinous rice, of which amylopectin accounts for more than 98%, which means that the structure of starch branches and branches has a wide contact with amylase after entering the human body, and it is easier to absorb water and expand after heating, becoming fluffy and soft, so digestion and absorption are faster than rice. In addition, there are a variety of fillings inside, sweet black sesame, bean paste, peanuts, white candy kernel filling, etc., salty pork, ham, dried shrimp filling, etc., and different varieties of edible oil will be added during the production process, such as salad oil, soybean oil, lard, butter, etc. Therefore, Lantern Festival is a high-calorie, high-glycemic index food, if your blood sugar has been high after a meal recently, and your blood sugar fluctuates greatly, then for the sake of your health, it is recommended not to eat it.
Control the amount you eat.
Sugar friends must control the amount if they want to eat Lantern Festival. The calories of a Lantern Festival vary depending on the size and filling. Normally, a 20-gram Lantern Festival with stuffing on the market has about 70 kcal, and the calories of 4 Lantern Festivals are about equal to a bowl of rice (2 taels of raw rice). Lantern Festival should be eaten as a staple food, not a "snack after meal", and it is recommended that sugar friends eat no more than 4 Lantern Festivals at a time, which can not only satisfy the appetite, but also keep blood sugar stable.
Pair with healthy foods.
When eating Lantern Festival, you can pair it with some high-fiber foods, such as cold vegetables, stir-fried vegetables, etc. Vegetables are rich in dietary fiber, which can encapsulate sugar, delay the rise of blood sugar, and reduce blood sugar spikes after meals. In addition, high-fiber foods can also increase satiety and reduce total calorie intake. It can also be paired with a moderate amount of protein, such as boiled sliced meat, fish, chicken breast, soy products, etc. The order of meals is also very important, eating vegetables first, then meat and eggs, and finally eating glutinous rice balls or staple foods, which helps to control sugar smoothly.
Lantern Festival soup should not be drunk too much.
Lantern Festival soup combines the softness of the Lantern Festival and the deliciousness of the soup base, and drinking a bowl of Lantern Festival soup after eating the Lantern Festival greatly increases the sense of satisfaction and happiness. But sugar friends should not drink more, because the Lantern Festival is shaken out, wrapped in glutinous rice flour, and the soup also contains a lot of glutinous rice flour, so just eat the Lantern Festival. If you drink too much Lantern Festival soup, it will also cause blood sugar "chaos".
"Sugar-free" is not really sugar-free.
At present, you can see some Lantern Festivals without added sugar on the market, can this kind of Lantern Festival be eaten casually? Most sugar-free Lantern Festivals are added with sugar substitutes, which reduces the impact on blood sugar to a certain extent. But "sugar-free" has little significance, because the fine glutinous rice flour used to make Lantern Festival itself is a carbohydrate with a high glycemic index, and its effect on blood sugar is almost the same as that of white sugar. The same is true for sugar-free biscuits and sugar-free moon cakes, and sugar friends must not be superstitious about "sugar-free" products.
Exercise after meals and monitor blood sugar.
Half an hour after eating the Lantern Festival, it is recommended to do moderate-intensity aerobic exercise, such as brisk walking, jogging, dancing, cycling, tai chi, etc., for at least 30 minutes to help stabilize blood sugar. In addition, sugar lovers should not forget to monitor their blood sugar during the holiday season and keep abreast of blood sugar control. If your blood sugar fluctuates greatly or you experience uncomfortable symptoms, you should seek medical attention.
Lantern Festival. A delicious bowl of Lantern Festival symbolizes reunion and harmony.
It carries our wishes for a better life.
Lantern Festival Yuyu moon full.
Fire trees and silver flowers never sleep.
On the occasion of the Lantern Festival.
Beijing Jishuitan Hospital wishes you happiness "Yuanyuan" continuously.
Life is full of "Yuanyuan".
Have a happy and healthy Lantern Festival.
Contributed by丨Department of Endocrinology, Bai Yuanyuan.