Diabetics should eat enough vegetables at each meal to make their blood sugar more stable and nutritious, and under the guidance of the "Dietary Guidelines for Chinese Residents", we should ensure that every meal is accompanied by fresh vegetables, especially those green leafy vegetables. However, some diabetics do not realize that eating more green leafy vegetables can make blood sugar out of control. In particular, the following dishes:
Carrots: The "glycemic rabean" vegetable Carrots are relatively low in sugar, about 3-4 grams of sugar per 100 grams. Compared with other vegetables, its sugar content is already relatively high. At the same time, carrots have a glycemic index (GI) of 71, which is a high-glycemic food. Compared with other vegetables, the sugar content of carrots is already relatively high.
Garlic: Unexpected"High energy"The calories of vegetable garlic moss (round) are relatively high among vegetables, providing 66 kcal and 15 carbohydrates per 100 grams2 grams (high-carb vegetables).
If it is 150 grams of garlic moss, the calories are equivalent to the calories contained in 25 grams of rice flour cereals, which is equivalent to nearly 2 taels of cooked rice.
Beetroot: The raw material for making white sugar, also known as beetroot and sugar radish, beetroot is a delicious and high-sugar root vegetable. It is not only a key ingredient for making white sugar, but also the "culprit" of rising blood sugar among sugar friends. The sweet taste of beetroot is irresistible, but sugar lovers should be cautious when eating it.
Lotus root: The high starch vegetable lotus root does not have a high GI value, however it contains 115% carbohydrates, relatively high starch content. In addition, lotus root also contains a small amount of sugar, mainly sucrose and fructose. Therefore, we should not eat lotus root at will, and there should be some restrictions.
Fresh beans: High in nutritional value but also high in energy Peas and edamame, these tender beans, although delicious, contain high carbohydrates, these carbohydrates are like "sweet traps" hidden in the beans, once in the body, they are easily converted into blood sugar, making blood sugar levels rise. For those who are struggling to control their blood sugar, these beans are undoubtedly a challenge.
Fresh peas and edamame, they are like small energy reservoirs, rich in starches and carbohydrates. When these carbohydrates are catalyzed by calories, they are quickly converted into blood sugar, causing blood sugar levels to rise like a roller coaster.
Therefore, for those who need to control their blood sugar, enjoy the delicious taste of these fresh beans while paying attention to their effect on blood sugar. Before tasting these delicacies, the intake of staple foods can be appropriately reduced to keep blood sugar stable. Only in this way can we take care of our health while enjoying our food.
Lilies: High-carb vegetables are polished with the following contents:
Lily, the king of this beautiful flower, has a sugar content of up to 38 per 100 grams8 grams, and the carbohydrate content of dried lilies is even more amazing. This is because it has a low moisture content and a negligible crude fiber content. For those of us who love sugar, lilies are beautiful, but when enjoying their deliciousness, it's important to factor them into our staple food. As for other vegetables, although there is no explicit prohibition, we must also be restrained and moderate. Remember, the little reminder of sugar candy is for our health! "
Potatoes, sweet potatoes, pumpkins, yams, taro, these seemingly colorful ingredients are actually sweet traps hidden in the vegetable world. For sugar friends, they are more like cunning foxes, disguised as vegetables, quietly raising blood sugar levels. So, dear sugar friends, the next time you encounter these seemingly harmless delicacies on the table, you must be vigilant and don't let them steal your health. Remember, they are staple foods, not vegetables, and they are higher in calories and sugar than green vegetables, so don't overdo it.
Eat your vegetables like this – guaranteed at every meal.
In your daily meal, you should make sure to consume a pound of fresh vegetables. This includes stems and leaves, fruits, cauliflower and other vegetables, so that your taste buds can enjoy different flavors. Dark-colored vegetables are an integral part, accounting for more than half of the total number of vegetables. These dark-colored vegetables, such as dark green, red, orange and purple, are not only attractive in color, but also rich in nutritional value, which is important for vitamin A**.
When choosing vegetables, try to choose non-starchy vegetables. They include leafy greens like broccoli, kale, spinach, celery, cabbage, and other kinds of vegetables like asparagus, bell peppers, tomatoes, and purple cabbage. Not only are these vegetables refreshing, but they are also nutritious and help maintain a healthy body. Of course, mushroom vegetables such as fresh mushrooms, shiitake mushrooms, and oyster mushrooms, as well as cucumbers, eggplants, lettuce, etc., are also very good choices.
Anyway:How can diabetics reasonably consume nutrients from vegetables? This is a concern for many people with diabetes. Vegetables, as an important part of a healthy diet, are also essential for people with diabetes. When choosing vegetables, you should pay attention to variety, especially dark vegetables such as spinach, rape, celery, etc., which are rich in vitamins, minerals, and dietary fiber, which help control blood sugar and maintain health.
In the cooking process, low-oil and low-salt cooking methods such as steaming, boiling, and stewing should be used as much as possible, and high-calorie practices such as frying should be avoided. This reduces the intake of fats and salts while preserving the nutrients in the vegetables. In addition, the amount of vegetables should also be controlled, and moderate intake of vegetables is conducive to the control of blood sugar and weight in diabetics.
At the same time, some vegetables have a higher GI value, such as carrots, pumpkin, etc., although they are rich in nutrients, excessive intake may affect blood sugar control. Therefore, when consuming these vegetables, they should be appropriately paired with other vegetables with low GI value, such as green vegetables and bean sprouts, to balance the dietary structure.
In conclusion, it is very important for diabetics to consume vegetables reasonably. In the process of selection, cooking and eating, we should pay attention to science and rationality. With the right mix of vegetables and healthy cooking, diabetics can enjoy delicious and healthy vegetables while better controlling blood sugar and staying healthy.