People with diabetes, remember these 3 points when eating, eat and drink with confidence, keep blood sugar healthy, and be healthier

People with diabetes, remember these 3 points when eating, eat and drink with confidence, keep blood sugar healthy, and be healthier

There is an old saying that "diseases enter through the mouth", which is actually not without reason. It not only refers to the pathogenic bacteria that enter the mouth directly, but also long-term unhealthy eating habits, which will also subtly affect our health. Therefore, if we want to do a good job in all-round health management, we must do a good job in health protection.

With the continuous improvement of modern living standards, the number of diabetic patients is increasing, and diabetes has become a hot topic of social concern. Diabetes is a chronic metabolic disease that seriously affects people's health.

So how should people with diabetes eat to keep their blood sugar healthy?

1. Control your food intake

Blood sugar control for diabetic patients is the core of diet therapy. Therefore, controlling the amount of food is the key to controlling blood sugar.

Diabetics need to monitor their blood sugar regularly, understand their basal metabolic rate, and consider their physical condition and daily activity level to develop a diet plan that best suits them. It should be noted that the amount of food must be moderate, rather than eating too little or too much.

1. Reasonable control of heat

While ensuring basic calorie intake, diabetic patients should appropriately increase their protein and fat intake.

Generally speaking, diabetic patients need to control their total daily calorie intake, specifically within 1500~2000 kcal, and adjust it according to their physical condition and activity level.

2. Pay attention to carbohydrate intake

Carbohydrates are essential nutrients for the human body, but for diabetic patients, excessive intake of carbohydrates can lead to increased blood sugar levels.

Therefore, diabetic patients need to pay attention to choosing low-sugar, low-GI (glycemic index) foods and control their daily carbohydrate intake, generally around 40%. They can choose rice, noodles, staple food coarse grains, vegetables and fruits.

3. Control fat intake

Fat is one of the essential nutrients for the human body, but excessive fat intake can cause obesity and increased blood lipids in diabetic patients, leading to diseases such as blood vessel blockage.

Therefore, diabetic patients should consume less high-fat, high-cholesterol, and high-calorie foods, and choose more low-calorie, low-fat foods such as vegetables, fruits, and clear soup, and control daily fat intake to generally below 35%.

2. Principles of diabetes diet control

1. Eat small and frequent meals at regular times

Eat three meals a day at regular times and in regular amounts, eat until you are 70% to 80% full at each meal. While controlling the total amount of food intake, you can have a snack 2 hours after the meal to evenly distribute the total energy intake and maintain stable blood sugar. For example, we allow patients to eat fruit to supplement vitamins, but the way of eating is different from that of normal people. Generally, do not eat immediately after a meal. You can choose to eat fruit two hours after a meal. When eating, divide the fruit into meals, and eat an apple in 2 to 4 times instead of eating it all at once. The more times you divide the meal, the less impact it has on blood sugar.

2. Choose more whole grains and less white rice and flour

When choosing staple foods, choose more whole grains and beans with a low glycemic index, choose potatoes in moderation, and choose less white rice and flour with a high glycemic index. Compared with refined rice and flour, whole grains not only have less impact on blood sugar fluctuations, but the dietary fiber they are rich in can increase satiety, help control appetite, and prevent overeating.

3. Eat more vegetables and have a balanced diet

Most vegetables are low in calories and sugar, and high in dietary fiber and various vitamins and minerals. They provide a feeling of fullness while having rich nutritional value. Eating more vegetables is very helpful in controlling calorie intake and maintaining stable blood sugar.

4. Eat fruit wisely and in small portions

According to your own situation, as long as your blood sugar remains stable, you can choose low-sugar, low-GI fruits with lower sweetness. Follow the principle of moderation, eat small portions of fruit each time, and the daily intake should not exceed 200g. Avoid eating fruit 2 hours before or after meals.

5. Low sugar and low salt, light diet

Diabetics are not completely unable to consume sugar. They can add a little sugar to the dishes when needed, but they should be careful to limit the amount of added sugar to 25g per day. At the same time, to limit sodium intake, control the amount of salt, especially for those with hypertension, do not eat more than 5g of salt per day. When cooking, choose various types of vegetable oils high in unsaturated fat rather than animal oils high in saturated fat.

6. Eat dry food instead of liquid food, and eat hard food instead of soft food

It is recommended that diabetic patients eat "dry" food as much as possible. Even if it is dry food, it is recommended to be "harder" rather than "softer". The thinner the food, the longer it takes to cook, the softer and easier to digest the food is, and the faster the blood sugar rises.

7. Drink tea in moderation, quit smoking and limit alcohol consumption

Long-term smoking and drinking are not conducive to blood sugar control. Diabetes can damage blood vessels. Smoking is very detrimental to improving vascular lesions. Long-term drinking can affect liver function and blood sugar metabolism. Antioxidants such as polyphenols in tea inhibit amylase from converting carbonate compounds into glucose.