Diabetes doctors often tell everyone that in order to stabilize blood sugar, they should eat more vegetables and at least 500 grams a day.
However, there are so many varieties of vegetables, how should we choose them?
In fact, it is very simple. It is enough to remember 5 words: [deep root and thick soybean].
Root
The root word reminds everyone to pay special attention to root vegetables.
Some root vegetables, such as potatoes, taro, yam, lotus root slices, etc., have higher starch content and higher energy than ordinary vegetables.
In the diet of sugar lovers, these vegetables are often used to replace staple food. When eating these vegetables, some staple food foods, such as rice, noodles, steamed bread, etc., need to be reduced accordingly.
For example, if you eat a medium-sized boiled taro (about 75g), you need to reduce one or two rice (25g steamed rice). In this way, the total energy can be controlled and the postprandial blood sugar can be stabilized.
Deep
Dark means dark-colored vegetables.
These vegetables are rich in various natural chemicals beneficial to the body, such as dark purple cabbage, orange carrot, dark green rape, etc. Experiments show that the natural chemicals in these vegetables have certain effects on protecting cardiovascular health, controlling blood sugar and improving insulin resistance.
Therefore, sugar lovers can increase the proportion of these dark vegetables in food when choosing vegetables.
Big
Big refers to big leaves.
Choose vegetables with large leaves, such as spinach, agaric, lettuce, etc.
The word is better understood. Vegetables with large leaves are rich in dietary fiber, which can help us reduce the fluctuation of postprandial blood sugar and increase satiety.
Beans
Beans refer to beans, including all kinds of beans and vegetables such as fresh beans and pods, which are good foods for sugar lovers.
Soybeans and bean products are high-quality sources of protein, and the content of calcium is relatively rich, which can help sugar lovers to strengthen their bodies and bones. For sugar lovers without kidney diseases, eating some soybeans and bean products every day is a good choice.
However, various miscellaneous beans, fresh beans and pod vegetables, including mung beans, red beans, broad beans, lentils, cowpeas, beans, etc., have high vitamin C content and are rich in potassium, which is conducive to controlling blood pressure. In addition, they are rich in dietary fiber, which can help us control blood sugar after meals.
Coarse
Coarse refers to the stem of a vegetable.
The reason for choosing vegetables with thick stems is similar to that for vegetables with large leaves.
Vegetables with thick stems, such as cauliflower, broccoli, celery, bamboo shoots, etc., are also rich in dietary fiber, which is also helpful to reduce the fluctuation of postprandial blood sugar and increase satiety.