These 4 bad eating habits will make your blood sugar soar. The sooner you correct them, the better.

The "five horses" of diabetes treatment generally refer to diet control, proper exercise, drug therapy, blood sugar monitoring and health education, and none of them can be missing. Diet therapy is the basis of diabetes treatment and the basic method of diabetes treatment. Diabetes cannot be cured at present, so diabetic patients need to apply diet therapy for a long time or even for life.

Healthy eating habits help control blood sugar, while unhealthy eating habits may cause blood sugar to soar. Today, I will share with you some eating habits. Let's read on~

4 bad eating habits that make your blood sugar soar

The postprandial blood sugar level of diabetic patients is greatly affected by diet, and some bad eating habits will cause blood sugar levels to rise faster.

01Eating too fast, wolfing down food

Some people always eat in a hurry to save time and feel as if they are not full. If you eat too fast, your body's digestive ability may decrease. When the digestive function is impaired, the body cannot absorb enough nutrients, and the ability to digest substances decreases, causing blood sugar levels to rise. If blood sugar levels continue to rise, it will cause damage to the body. Moreover, eating too fast makes it more difficult to feel full, and you will eat more food unknowingly. Therefore, you must chew your food slowly when you eat.

02 Skipping breakfast

After a night's rest, the body needs to replenish energy in the morning. If you don't eat breakfast in time, you are prone to hypoglycemia, which will rebound and raise your blood sugar level. If you don't eat breakfast, the hypoglycemic drugs or insulin taken with meals will not work, which will also affect blood sugar control. After fasting, you may eat more food at lunch or dinner. When the total calories exceed the standard, it is easy to increase blood sugar.

03 Drinking during meals

Some people like to drink a variety of beverages during meals, which will also increase their blood sugar levels. Beverages contain a lot of sugar. If you always drink sugary beverages during meals, the body will take in too much sugar, which will cause the body to gain weight. Over time, it will lead to insulin resistance, and the risk of diabetes will also increase compared to the general population.

04One bite of food, one bite of rice

Chinese people often eat rice first, or eat rice and noodles first. This is because rice, a high-starch food, can quickly replenish energy and is a wise choice to fill the stomach quickly. However, this eating habit of eating staple food first or eating rice and noodles first can lead to overweight, obesity, high blood sugar, etc., which is actually not healthy.

How should we eat it?

01 Pay attention to the diversity of food structure

Daily meals should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, soybeans, nuts, etc. Pay attention to the combination of coarse and fine foods when eating, which can provide nutrients for the human body well, and the coarse grain dietary fiber at this time can maintain a sense of fullness and will not cause a large increase in blood sugar after a meal.

02The best order for eating

Eating regularly and reasonably can not only increase satiety, but also facilitate stomach emptying. At the annual meeting of the American Diabetes Association, chronobiologist Courtney Peterson announced the best order of eating - eat high-quality protein and vegetables first, and then eat carbohydrate-rich staple foods!

03. Eat Slowly

Chewing slowly while eating can promote the body's absorption and digestion of food and reduce the burden on the stomach. It can also reduce the workload of pancreatic beta cells and maintain fullness. The "Dietary Guidelines for Chinese Residents" recommends that breakfast should be eaten in about 15 to 20 minutes; lunch and dinner should be eaten in about 30 minutes.

04 Eat small and frequent meals

Eating small, frequent meals can provide the body with a day's worth of nutrition, and is also good for weight control, spreading the rise in blood sugar over each meal. Eating several small meals throughout the day can help avoid hunger and hypoglycemia.

References: Chinese Nutrition Society. Dietary Guidelines for Chinese Residents 2022[J]. People's Medical Publishing House, 2022.