The less staple food, the better! 10 truths about the diet of diabetics

Diabetics face many challenges in their daily lives, one of the most important of which is how to control blood sugar through diet. The right diet can not only help maintain stable blood sugar levels, but also prevent complications.

Are you still worried about " can I eat this, can I touch that "? Don't worry, today we will reveal 10 truths about diabetes diet, so that you can eat healthily and keep your blood sugar stable!

1. The less staple food, the better

The brain's energy is almost entirely dependent on glucose provided by carbohydrates, and if you consume too little, you may be at increased risk for hypoglycemia.

The "Guidelines for Medical Nutritional Treatment of Diabetes in China (2022)" recommends that diabetic patients should ensure that 45% to 60% of their daily energy comes from carbohydrates. For most adults, this means that they need to consume about 200 to 300 grams of carbohydrates per day , including carbohydrates from staple foods, fruits, nuts and other foods.

It is recommended to choose low-GI foods as staple foods, and a combination of coarse and fine grains, such as: wheat, barley, rye, buckwheat, black rice, oats, highland barley, corn and other whole grains.

2. Don’t beat whole grains into a paste

Whole grains and legumes are rich in dietary fiber, which helps slow down the rise in blood sugar after a meal. However, if these whole grains are ground into pulp or paste, it will accelerate the digestion and absorption process, causing blood sugar to rise rapidly. Therefore, try to keep the whole grains in their original form .

3. It is better to eat staple food and meat vegetables together

Mixing staple foods with meat and vegetables can effectively reduce the overall glycemic index (GI) of food. The presence of fat, protein and dietary fiber can slow down the absorption of starch by the body, thereby helping to stabilize blood sugar.

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4. Eat the right amount of meat

Although the human body consumes more protein under high blood sugar conditions and it is necessary to increase meat intake appropriately, excessive consumption may increase the burden on the liver and kidneys and increase the risk of cardiovascular disease.

It is recommended that diabetic patients with normal renal function should consume 15% to 20% of their total energy intake per day in the form of protein.

If you already have diabetic nephropathy, you need to strictly control your protein intake to reduce the burden on your kidneys. It is generally recommended that the average daily protein intake of such patients does not exceed 0.8g/kg body weight.

5. Eat more tofu and soy products

For people who don't like to eat meat, tofu and other soy products are very good substitutes. Studies have shown that soy protein not only does not contain cholesterol, but also contains a variety of beneficial ingredients, such as unsaturated fatty acids, which help lower blood lipid levels.

6. Be careful with certain vegetables

Some vegetables actually contain higher carbohydrate content, such as pumpkin, yam , etc., and should be regarded as part of the staple food and replaced in the diet rather than added.

7. Don’t eat too salty food

Hypertension is one of the common complications of diabetes, and excessive sodium intake will undoubtedly aggravate this condition. Therefore, diabetic patients should try to reduce salt consumption and avoid foods containing hidden salt.

8. Eating small meals frequently has many benefits

In addition to the three meals, you can also arrange a few small snacks, especially for people who use insulin therapy or are prone to hypoglycemia. Remember to deduct the corresponding amount of food from the main meal as a source of snacks, rather than additional supplements.

9. Sugar-free does not mean harmless

Many foods on the market that are advertised as "sugar-free" are actually not suitable for large-scale consumption. Such products often contain more fat or other forms of sugar, which is also not good for health if consumed for a long time.

10. Fruits can also be enjoyed

Fresh fruit is a good snack option, and even some varieties with high sugar content and high GI values ​​do not need to be completely avoided. The key is to master the portion size and enjoy it at the right time.

Finally, eating well is treating the disease . I hope this dietary guide can help you or your relatives and friends with diabetes. Remember, if you eat right, your blood sugar will be stable!