Sugar friends often complain:
Doctor, diabetes diet is too complicated and there are various conversions, which I always can’t remember.
Today, Dr. Clove summed up five figures for everyone. As long as you remember these five figures, diabetes diet is no longer difficult.
1 bag of milk
Milk and dairy products can provide high-quality protein and have little effect on blood sugar. They are ideal foods for diabetics.
One bag of milk, 250 ~ 300 ml, can be arranged for breakfast or extra meals every day.
If the blood lipid is high, it is recommended to choose low-fat milk. Younger sugar lovers can also choose skim milk. Yogurt is also a good choice.
In addition, some sugar lovers may not be able to accept the taste of milk and can also replace it with sugar-free or sugar-free soybean milk.
How do sugar lovers drink milk? Click: How should I choose milk if I have diabetes?
200-250 g carbohydrate
Carbohydrates are the most important nutrients that affect our blood sugar.
It is a large category of substances, including staple foods, such as starch in rice and noodles, sugar in seasonings such as white granulated sugar and honey, and sugar in sugary beverages and fruits.
Sugar lovers should take 200 ~ 250 g of carbohydrate from the above foods every day.
In staple food, it is suggested to choose coarse grains and miscellaneous beans, such as oats, brown rice, mung beans, red beans, etc. Strive for coarse grains and miscellaneous beans to account for 1/2 ~ 1/3 of staple food, which is conducive to the control of blood sugar after meals for sugar lovers.
For more details, you can click: How should you eat diabetes staple food?
Seasonings such as white granulated sugar and brown sugar can be eaten by sugar lovers, but they should eat less or even no. There are also many sugar and starch in various snacks, which need to be controlled and it is best not to eat them.
All kinds of sugary beverages, such as cola, fruit juice, etc., have a great impact on blood sugar and are best not to drink them.
However, fruits, if their blood sugar is well controlled, can be eaten in an appropriate amount. Attention should be paid to the selection of varieties with little influence on blood sugar, which should be limited to 100 ~ 200 g per day and eaten in batches.
Fruit bumper harvest in autumn, sugar lovers eat fruit, how to choose? Click: Fruit Eating Guide.
3 parts of high quality protein
Diabetes patients often break down proteins to provide energy due to the body’s decreased ability to utilize glucose.
If the protein intake is insufficient, it is easy to lose weight. At this time, it is particularly important to ensure sufficient protein intake.
Sugar lovers should ensure the intake of 3 portions of high-quality protein every day, including lean meat, fish, eggs, etc.
How much is a portion of protein? One portion of protein is equivalent to one ounce of pork, or two ounces of fish, or one egg.
However, for patients with diabetic nephropathy and gestational diabetes, such protein intake level cannot be directly referred to. Instead, individualized nutrition consultation is required, and doctors or nutritionists are invited to formulate protein intake according to their own situation.
When choosing meat, sugar lovers should also remember this sentence:
The four-legged one is not as good as the two-legged one, and the two-legged one is not as good as the one without legs.
It means that pork and beef with four legs are better than chicken and duck with two legs, and meat without legs, such as fish, is better.
4 sentences
There are 4 sentences that summarize the essence of dietary therapy for diabetes:
There are coarse and fine, less sweet and salt limited, less food and more meals, seven or eight full.
The meaning of these four sentences is also well understood.
Diabetes diet, to do thick and thin match, eat less sweet food. Limiting the intake of sodium salt, is conducive to the control of blood pressure, blood pressure control, can prevent many diabetic complications including diabetic nephropathy, diabetic retinopathy.
In addition, sugar lovers should follow the way of eating less and eating more, and do not eat too much at each meal.
The food of the day, especially carbohydrates, can be evenly distributed among the three meals, which can reduce the fluctuation of blood sugar.
Conditional sugar lovers, on the basis of controlling the total energy, divide the food into 4 ~ 6 meals, which is conducive to the control of postprandial blood sugar.
500 g vegetable
Vegetables are low in energy, sugar and rich in dietary fiber, various vitamins and minerals, which is conducive to controlling postprandial blood sugar and preventing hypertension and hyperlipidemia.
Sugar lovers should ensure a daily intake of more than 500 g of vegetables, which can not only control postprandial blood sugar, but also help everyone to increase satiety.
In addition, cucumbers and tomatoes are also good snack choices in vegetables. When sugar lovers are hungry between meals, they can eat a cucumber or a tomato to help relieve the feeling of hunger and not eat too much because they are too hungry at the next meal.
As long as you remember these 5 numbers, I believe everyone can easily master the method of diabetes diet.
If you want your blood sugar to enjoy a smooth meal, try it quickly.