Does eating dumplings cause a spike in blood sugar? Nutritionist's advice: 4 ways to help you eat dumplings healthily

Today is the winter solstice, and one of the customs of northerners during the winter solstice is to eat dumplings. Dumplings are good things, and they can cover everything. A dumpling wrapper can be used to wrap different ingredients and make dumplings of different flavors. Eating dumplings during the winter solstice symbolizes good luck and reunion. It's just that dumplings are delicious, but eating them incorrectly may cause health problems. Especially the last bowl of dumpling soup, please "kindly spare it"!

Dumplings can be made with meat or vegetables, and the fillings are varied. They can be a combination of meat and vegetables, and they are also a very healthy food. In their spare time, many people also like to wrap dumplings in advance and store them in the freezer, so that they can have breakfast in advance when they go to work. However, this is just some of our beautiful ideas about dumplings. In fact, diabetics often experience a surge in blood sugar after eating dumplings.

Why does blood sugar level go wrong after eating dumplings? The reason is also closely related to the combination of ingredients in dumplings and the way they are eaten. For example, the following aspects may be the culprits for the blood sugar surge after meals for diabetics!

1. Dumpling wrappers are made from refined wheat flour

Dumpling wrappers are made of wheat flour, but these wheat flours are not ordinary flours, but often refined wheat flour. Refined wheat flour has a high degree of processing, and the loss of dietary fiber is high, so the glycemic index of dumpling wrappers will also increase.

Moreover, when eating dumplings, most people are used to eating them while they are hot. Hot dumplings are more popular with the public. However, hot dumplings are more likely to raise blood sugar levels than cold dumplings. Eating them while they are hot is not suitable for diabetics.

2. Dumpling fillings are high in fat

Whether dumplings are delicious or not depends on the filling. Even if dumplings are filled with fine meat, it does not mean that the dumplings are delicious. For dumplings filled with meat, the filling should be 70% lean and 30% fat, and in order to have more juice when eating dumplings, cooking oil needs to be added. The filling prepared in this way is called "delicious".

But behind the deliciousness is the high fat content in dumplings. Many people are afraid of the word fat, and insulin is also afraid of fat. Too much fat will reduce insulin sensitivity, cause insulin resistance, and is not conducive to controlling blood sugar. Especially the various quick-frozen dumplings sold on the market have a higher fat content.

3. Drink dumpling soup after eating dumplings

When Chinese people eat dumplings, they pay attention to the original soup and the original food. After eating dumplings, they will also drink a bowl of dumpling soup. After drinking this bowl of dumpling soup, it feels so "comfortable". And this bowl of dumpling soup, let's not talk about whether it can play the role of the original soup and the original food, let's first talk about the impact on blood sugar.

The dumpling soup is turbid because some of the starch in the dumpling skin has dissolved into the dumpling soup. The dumpling soup has become a "hyperglycemic water" that can quickly increase blood sugar levels after a meal. Even healthy adults will experience a surge in blood sugar levels after drinking a bowl of dumpling soup, let alone diabetics?

If you want to eat dumplings healthily, you should pay attention to the method of making and eating dumplings. If you do the following, dumplings can also be eaten healthily!

1 Variety of ways to make dumpling wrappers

When making dumpling wrappers, you can add other ingredients to make different dumpling wrappers. Using coarse grains to make dumpling wrappers will have a higher nutritional value and also meet the requirements of coarse and fine grain matching. If you are worried that the dumpling wrappers have poor elasticity, you can add an egg liquid when kneading the dough to increase the elasticity of the dumpling wrappers. Of course, you can also use vegetable juice to knead the dough and make dumpling wrappers of different colors, which will also look appetizing.

2. Increase the proportion of vegetables in dumpling fillings

Vegetables are low-fat foods. Increasing the proportion of vegetables in the dumpling fillings can reduce the amount of cooking oil added. If you want to eat dumplings with more juice, you can add tofu or vegetable juice to keep the dumpling fillings juicy. If you feel that there is too much water in the dumpling fillings and you can't knead the dumplings when making them, you can add water-absorbent foods such as vermicelli to absorb the water in the fillings.

3. The filling of dumplings should be light

When preparing dumpling fillings, pay attention to the amount of salt added. In order to enhance the taste of the fillings, many people will add soy sauce, oyster sauce and dark soy sauce. The addition of these condiments gives the dumpling fillings a strong umami flavor. However, these condiments are often also the hiding place of invisible salt. Eating too much salt will have more adverse effects on health. At this time, you must pay attention to the salt in the condiments. You can use less salt or even no salt when preparing dumpling fillings. When eating dumplings, you can use vinegar as a dipping sauce. Vinegar can enhance the umami taste of salt and help us reduce salt intake.

4. Move around after eating dumplings

As the saying goes, "walk a hundred steps after a meal and you will live to ninety-nine." After eating dumplings, you can't lie on the sofa and play with your phone or watch TV right away. At this time, you can stand up and walk around, or help your family clean up the dishes, wash the plates, and wash the dishes. Proper physical activity after a meal is also helpful in lowering blood sugar after a meal.

Eat dumplings on the winter solstice. Mastering the above method can also help diabetics eat dumplings healthily. Dumplings represent reunion and carry the most auspicious meaning. I wish you a healthy winter.