We know that poor blood sugar control will bring many adverse effects, such as increasing the risk of diabetes and cardiovascular and cerebrovascular diseases, and easily leading to obesity and various complications. Therefore, everyone is responsible for controlling blood sugar. However, in life, there are many rumors and misunderstandings. Let’s take a look first. What have you heard? Myth 1: As long as you don’t eat sweet food, The blood sugar response will be lower. Sweet sugar will raise blood sugar. But starch without sweetness will also become glucose after digestion. Therefore, All starchy foods, Such as rice, flour, coarse cereals, potatoes, It is also possible to raise blood sugar. Myth 2: Diabetics should pay attention to choosing sugar-free products. Many so-called [sugar-free products], Such as sugar-free biscuits, sugar-free cereal, sugar-free lotus root starch, Although it does not contain artificially added sucrose, However, it still contains a large amount of starch, Some even add starch syrup, glucose syrup, maltosyrup, maltodextrin and other ingredients. They raise blood sugar no less quickly than white sugar eaten everyday. So it is better to eat less. Myth 3: Diabetics must not drink porridge. Diabetics must not drink white rice porridge. However, porridge cooked from oat grains and miscellaneous grains and beans account for more than half of the miscellaneous grains and beans porridge that can be drunk. Because their blood sugar response is relatively low. The kind of rice is mainly refined white rice, The so-called eight treasures porridge with a small amount of coarse cereals, And add a little fish fillet, meat slices, vegetable chopped Cantonese rice porridge, or resolutely don’t drink. Myth 4: All coarse cereals can help control postprandial blood sugar. Not all coarse cereals can help control postprandial blood sugar. Apart from white rice and flour, miscellaneous beans have the slowest postprandial blood sugar rise, such as kidney beans, peas, red beans, mung beans, etc. The second is whole oat and buckwheat. Then there are barley and whole grain wheat. Next came black rice, brown rice, millet, corn and other grains. The blood sugar response of corn paste is not much lower than that of white rice porridge. Myth 5: Diabetics can replace half of their staple food with fish and eggs. Some people think that diabetics cannot eat more staple food. To control blood sugar, You can eat a lot of fish and eggs instead of staple food. This is a complete misunderstanding. For people who need to control blood sugar, Animal food should be appropriate, And encourage the use of bean products to replace meat for some days. Myth 6: Add some oil to the staple food, It is beneficial to control the rise of postprandial blood sugar and add oil when making staple food. Make baked wheat cakes, flower rolls, scallion cakes and the like. It is not conducive to controlling the rise of postprandial blood sugar. Although the fat itself does not raise blood sugar, However, the effect of oil on delaying the rise of blood sugar is not obvious, And too much fat will reduce insulin sensitivity, After that, the blood sugar control ability decreased. Myth 7: People who need to control their blood sugar cannot eat fruits. People who need to control their blood sugar can eat a small amount of various fruits. Among them, those fruits with low glycemic index, low sweetness and high antioxidant content are preferred. Such as apples, peaches, apricots, kiwi fruit, oranges, grapefruit, strawberries, blueberries, mulberries, etc. Litchi, longan, grapes and other fruits with too high sugar content, You can only take three or four pills at a time between meals. And need to deduct three staple meals accordingly. Myth 8: Diabetics cannot drink milk and yogurt. Some people think that Because milk contains lactose, Yogurt contains a small amount of lactose and sucrose, So it is not suitable for diabetics. In fact, Although milk contains lactose, Its blood sugar response is still much lower than that of rice and steamed bread, And drink milk for breakfast with staple food, Can delay the rise of blood sugar. Lactic acid has the effect of delaying the rise of blood sugar after meals. Sugar-containing yogurt has a slower rise of blood sugar than rice steamed bread. Sugar-free yogurt does not need to worry about it. There are so many misunderstandings about sugar control. How should people who need to control blood sugar eat it? What else should they pay attention to in life? 1. Improve staple food, Choose more coarse grains and potatoes, use various coarse grains, miscellaneous beans and potatoes to replace white rice and flour as staple food, Or mix them with white rice and flour, It is very helpful for blood sugar control. However, Soybeans, black beans and bean products are not food, They can only replace meat. Only starchy beans such as red beans, mung beans, kidney beans, peas and the like can partially replace staple food. This can’t be mistaken. 2. Eat more vegetables, Less oil cooking suggests that friends who need to control blood sugar and weight eat more than 1 kg of vegetables every day, It is better to exceed 600 grams. Green leafy vegetables should account for at least half, With a small amount of bacteria and algae vegetables, Such as various mushrooms, mushrooms, agaric, kelp, Undaria pinnatifida, etc., Pay attention to cooking with less oil. Dark green leafy vegetables have stronger satiety than tomatoes, turnips, cucumbers and the like. It prevents hunger, At the same time, it is extremely beneficial to prevent cardiovascular and cerebrovascular diseases, cancer and cognitive degeneration in the elderly. 3. Try to eat natural food, Eat less food that has changed the taste greatly. Cook the staple food well. But don’t pursue too fine and too soft, Have enough chewiness. You know, The same staple food ingredients, The softer it is cooked, The more you break it, After eating, the higher the postprandial blood sugar reaction. In addition, Fruit must be eaten directly, Can’t beat into fruit juice to drink. 4. Improve cooking methods, stay away from frying greasy cooking oil control the daily cooking oil within 25g. For example, a meal has a stir-fry, a cook and a cold mix, must not two stir-fry and a fry. Nowadays, the clear and transparent stir-fry oil sold in supermarkets is more than 99% pure fat, which is purer than the fat on the body! Eating more will inevitably promote obesity, Harmful blood sugar control. 5. Eating nuts in moderation can provide vitamin E, minerals and dietary fiber. It is beneficial to supplement nutrition for diabetics. The key point of eating nut kernels is that, Eat only a handful of nuts (25g shelled) every day, And choose less salt products that have not been fried. And don’t eat them casually while watching TV at night. But it needs to be eaten during meals. Experiments have shown that, Nut kernels are used to match starchy staple foods for breakfast. Like nuts with bread, It can reduce the peak blood sugar and enhance satiety. Mix nuts into cold dishes and eat them together. Instead of salad dressing and some sesame oil, That’s also a good idea. 6. Don’t sit down for half an hour after dinner, It is advisable to do low-intensity exercises such as going out for a walk. Or do housework such as washing dishes, cleaning, tidying up the house, It is beneficial to postprandial blood sugar control, It will not affect digestion, It can also avoid fat on the upper body. 7. Strengthen Fitness Exercise Apart from doing housework and walking, It is best to do more than 30 minutes of moderate intensity exercise every day. Exercise is helpful to maintain muscle strength, Reduce body fat content, Improve cardiopulmonary function, It is very important to improve insulin sensitivity and prevent cardiovascular and cerebrovascular complications. In fact, The ability of muscles to utilize glucose is the key to postprandial blood glucose control. The higher the postprandial blood glucose load, the more powerful the muscle system is needed to accommodate and utilize these sugars. Studies have shown that after physical fitness enhancement, the blood glucose control ability of diabetics can be significantly improved.
