Whole grains and beans should account for more than one-third of the staple food! Dietary Guidelines for Adults with Diabetes Released

The population of diabetes patients in my country is relatively large, with an adult diabetes prevalence of 11.9%, a prediabetes detection rate of 35.2%, and a higher prevalence in adults over 50 years old. The risk factors for diabetes are mostly related to an unreasonable diet, including long-term high-sugar, high-fat, and high-energy diets. How to eat properly and improve blood sugar? Recently, the General Office of the National Health Commission issued the Diet Guidelines for Adults with Diabetes (2023 Edition).

The principles and recommendations are as follows:

Food variety:

On the basis of a balanced diet, aiming to control blood sugar

The staple food should be quantified, and the main sources of carbohydrates should be whole grains, various beans, vegetables, etc., and the amount of fruit should be limited.

Vegetables should be included in every meal, and the daily intake should reach 500 g, of which dark vegetables should account for more than half.

Drink milk and soybeans every day, eat fish, poultry, eggs and meat in moderation, which are good sources of protein; reduce the intake of fat meat, and eat less smoked, baked, pickled and other processed meat products.

Control the amount of salt, sugar and oil you use.

Energy appropriateness, control overweight and obesity, and prevent weight loss

The recommended macronutrient ratios of dietary energy for diabetic patients are: protein 15%-20%, carbohydrates 45%-60%, and fat 20%-35%.

The energy requirement level of diabetic patients varies from person to person due to blood sugar regulation. They should consult a nutritionist to help determine their energy intake and exercise throughout the day and develop personalized dietary management, blood sugar and weight control plans.

The BMI of a healthy adult should be maintained between 18.5 and 23.9 kg/m2. People over 65 years old can gain weight appropriately.

It is recommended that overweight and obese patients lose 1 to 2 kg per month and reduce their body weight by 5% to 10% in 3 to 6 months.

Older patients should pay special attention to preventing muscle loss and maintaining a healthy weight.

Staple food quantity: whole grains and low glycemic index foods are preferred

Staple foods are rich in carbohydrates, which are the core factor affecting post-meal blood sugar levels. Diabetic patients should learn to choose staple foods and measure them.

It is recommended to record meals, exercise and blood sugar levels to improve the scientific planning level of blood sugar control and self-management.

Choosing low glycemic index (GI) foods is beneficial for post-meal blood sugar control. Low GI foods such as whole grains and beans should account for more than 1/3 of the staple food.

It is recommended that the energy provided by carbohydrates for diabetic patients should account for 45% to 60% of the total energy, which is slightly lower than that of normal healthy people.

Adjusting the order of meals is beneficial to controlling blood sugar. Develop the habit of eating vegetables first and staple food last.

Table 1 Classification of glycemic index of various foods

Note: GI: Glycemic Index

Active exercise to improve physical fitness and insulin sensitivity

Diabetic patients can exercise after meals, at least 5 days a week, for 30 to 45 minutes each time. Moderate-intensity exercise should account for more than 50% of the time, and should be done gradually and persistently.

Moderate-intensity exercise includes brisk walking, cycling, table tennis, badminton, jogging, swimming, etc.

If there are no contraindications, it is best to do resistance exercises twice a week, such as dumbbells, push-ups, and machine exercises, to improve muscle strength and endurance.

Incorporate daily activities and exercise into your life plan. Monitor your blood sugar levels before and after exercise to avoid hypoglycemia.

Eat a light diet and limit alcohol intake to prevent and delay complications

Everyone should eat a light diet and control the amount of oil, salt and sugar, including those with prediabetes and all diabetics.

The daily consumption of cooking oil should be controlled within 25g, eat less animal fat, and appropriately control the intake of cholesterol-rich foods to prevent dyslipidemia.

The daily intake of salt should not exceed 5g. At the same time, pay attention to limiting the use of condiments and foods with high salt content such as soy sauce, chicken essence, monosodium glutamate, pickles, bacon, and pickled vegetables.

Drink plenty of water, and you can also drink light tea or coffee in moderation, but do not drink sugary drinks.

Reasonable selection and application of food and drug substances

Adhere to the principle of syndrome differentiation and treatment, and adapt to the person, time and place.

You can combine your daily meals with traditional Chinese medicine recipes.

Eat regularly and have snacks reasonably to promote stable blood sugar after meals.

Regular meals, at fixed times and in fixed quantities, are the basis for maintaining stable blood sugar levels.

Regular meals mean that the times of three meals a day and snacks are relatively fixed, and meals are eaten at regular times and in regular quantities.

Whether to have snacks, when to have snacks, and what snacks to choose should be determined based on the patient's specific blood sugar fluctuations.

For thin diabetic patients and patients with gestational diabetes, extra meals or snacks can be arranged appropriately to prevent the occurrence of hypoglycemia, increase energy intake, and gain weight.

Self-management, regular nutrition consultation, and improved blood sugar control

Diabetic patients should take nutritious meal planning, proper cooking, exercise management and blood sugar monitoring as basic skills. They should understand the carbohydrate content and GI value of food, learn how to use food exchange portions, and integrate self-behavior management into their daily lives.

You should take the initiative to seek regular consultation and receive personalized nutrition education and dietary guidance.

Source: Dietary Guidelines for Adults with Diabetes (2023 Edition)