Stabilize blood sugar by this trick! Nutritionist: This is the right way to eat breakfast, lunch, and dinner

 Stabilize blood sugar by this trick! Nutritionist: This is the right way to eat breakfast, lunch, and dinner

Diabetes is a chronic disease of abnormal carbohydrate metabolism, mainly caused by insufficient insulin produced by the pancreas or poor insulin function (insulin resistance). Glucose cannot enter the cells to be absorbed and remain in the blood, resulting in elevated blood sugar. Therefore, diabetic patients must control their blood sugar well so as not to cause chronic complications. So what should you eat if you want to stabilize your blood sugar?

Why should blood sugar be controlled?  

Stable blood sugar helps diabetic patients avoid chronic complications. If the body is in high blood sugar for a long time, it will damage small blood vessels, large blood vessels and neuropathy in several organs and systems, such as: Retinopathy, visual impairment  

and blindness.  

• Kidney failure and dialysis.  

• Cardiovascular, heart attack and stroke  

• Peripheral vascular disease, slowing blood circulation to the extremities  

• Damage to the nervous system, causing pain and weakness.  

• Foot ulcers, infections and amputations.

9 dietary tips to help you stabilize blood sugar

After the food we eat (including sugar: staple food, vegetables, fruits, milk, etc.) is digested and converted into glucose, insulin will help bring the glucose into the cells as the body's energy source, and just master the following few tips Stabilize blood sugar:

1. Reduce the intake of carbohydrates.

The amount of carbohydrates is related to the improvement of blood sugar after meals, but the ideal amount of carbohydrates in the diet of diabetics has not yet been concluded. However, studies have found that people with diabetes who eat a low-carb diet can lower blood sugar, and the body will break down carbohydrates into a source of energy for the body.

2. Eat the right carbohydrates.

Monosaccharides, disaccharides and polysaccharides are the main carbohydrates, which have different effects on blood sugar.

●Monosaccharide: It is mainly composed of a kind of sugar, which exists in food, such as candy and sugary food. The body will quickly break down these foods into sugar, causing blood sugar to rise rapidly.

●Complex carbohydrates: Composed of three or more connected sugars, the chemical structure is relatively complex, and it takes longer to digest them to break them down, which can delay the release of sugars into the blood, so blood sugar will not rise rapidly after eating. Complex carbohydrates include: whole grains, oats, sweet potatoes, etc., which are the best sources of staple food for three meals.

Easiest Way to Kill Blood Sugar

3. Choose foods with a low glycemic index.

Studies have found that foods with a low glycemic index can reduce fasting blood sugar. Low glycemic index foods refer to foods with a GI value below 55. Including: buckwheat noodles 55, cereal bread/rice noodles 53, oats/buckwheat/brown rice 54, corn 52, pasta 50, macaroni noodles 47, meat buns 42, dumplings 40, wheat 41, winter noodles 33, barley 29.

In addition, if there are no carbohydrates in protein and fat foods, they are all low-glycemic foods; but don’t eat starchy foods with low glycemic index alone, you need to eat a balanced diet with other vegetables, fruits, protein and oil foods. To put it simply, try to choose foods with a low glycemic index as the staple food starch and fruits in the three meals, which will help stabilize blood sugar. 4. Increase dietary fiber intake

A fiber diet can control blood sugar and reduce high blood sugar, because the fiber in food can delay the digestion of carbohydrates and the absorption of sugar, so that blood sugar will not rise rapidly. There are two types of dietary fiber: insoluble and soluble, both are important, while soluble fiber lowers blood sugar and is found in vegetables, legumes, whole grains, and fruits. The recommended daily fiber intake is about 25 grams for women, 38 grams for men, and about 15 grams per 1,000 calories.  

  

5. Control the amount of food for each meal  

Controlling the food for each meal can help adjust calorie intake, reduce the rise in blood sugar after meals, and further reduce weight. Portion control should be based on the diet pattern and blood sugar status of each diabetic patient. Please ask a nutritionist to design an implementable method after evaluation. The nutritionist will teach the intake of staple foods, fruits, etc. for each meal and other replaceable foods to assist blood sugar control. Another easy way to control your intake is to aim for two servings of healthy sugar per meal.  

  

People with type 1 or type 2 diabetes who use pre-meal insulin should learn the dosage of insulin and the corresponding carbohydrate intake. If the meal consumes more protein and fat, they should pay attention to the changes in blood sugar after meals and adjust Insulin dose for this meal.  

  

6. Avoid overweight and obesity.  

Overweight is related to the incidence of diabetes and increased insulin resistance. It does not need to drop to the ideal weight. As long as you lose about 7%, you can reduce the incidence of diabetes (58%). It can also improve cholesterol and reduce cardiovascular disease. disease risk.  

It is recommended to use smaller bowls and plates each time you eat, or pack what you want to eat to prevent overeating, and reduce to buffets and all-you-can-eat restaurants. Remember to read the nutrition labels when buying food to understand the health of the food. serving size.  

  

7. Eating plant-based diets rich in monounsaturated fatty acids such  

as bitter tea oil, peanut oil, olive oil, avocado oil, Mediterranean or Deshu diet can improve blood sugar and control blood fat.  

  

8. Eat foods containing omega-3 fatty acids  

such as fatty fish (EPA and DHA), stone fruits (walnuts) and seeds (ALA: flaxseeds, chia seeds, perilla, etc.), sea algae foods, which can be recommended as preventive or Treats cardiovascular disease, but supplementation with omega-3 fatty acids does not improve blood sugar.  

  

9. Eat foods rich in chromium and magnesium.  

High blood sugar and diabetes are related to the lack of micronutrients, including: chromium and magnesium.  

Chromium: participates in carbohydrate and fat metabolism, is a component of glucose tolerance factor, and helps control blood sugar. Chromium is a concomitant factor of insulin, which can increase insulin function, increase the number and binding capacity of insulin receptors, and increase glucose delivery in liver, muscle, and adipose tissue. Chromium-containing foods: egg yolks, whole grain products, high-bran cereals, coffee, nuts, green beans, broccoli, and meat.  

●Magnesium: It is related to insulin resistance. Insulin cannot transport glucose from blood to cells. Studies have found that people with high intake of magnesium have a 47% lower risk of developing diabetes. Magnesium-rich foods: dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados, and beans.  

  

In recent years, due to the popularity of low-carb and ketogenic diets, many people like to ask diabetics how much carbohydrates, fats, and proteins should be in the diet, but in fact there is no perfect ratio. The diet plans of clinical nutritionists are based on "Individualization" of total calories and metabolic needs, considering the condition of diabetic patients, being able to do it, eating enough, and long-term implementation is the best way to control blood sugar. It is not recommended to reduce the intake of sugar rashly, because blood sugar will also be related to the blood sugar medicines taken and the insulin injected. It is recommended to discuss with the medical staff that it is safer! 

Nutritionist special! 3 meals for diabetes to stabilize blood sugar

Below, a middle-aged working woman with a height of 160 cm and a weight of 60 kg is designed with 1630 calories, 168 grams of carbohydrates (41%), 82 grams of protein (20%), and 70 grams of fat (39%). The demonstration menu is for reference.

★Breakfast

●Five-grain rice balls (20 grams of black rice, 10 grams of white rice, 10 grams of oatmeal, 20 grams of sauerkraut, 1 teaspoon of peanut butter, 20 grams of dried tofu, 10 grams of dried radish, 1/2 teaspoon of black sesame) Green latte (

lettuce 20 grams, 1/2 orange, 20 grams of alfalfa sprouts, 165 grams of white pomelo, 30 grams of green cauliflower, 200 cc of water) Chinese food Brown rice and sweet potato rice (brown rice 40 grams, sweet

potato

55 grams)

Kaiyang cabbage (70 grams of cabbage , 20 grams of carrots, 10 grams of shiitake mushrooms, 15 grams of gluten, 1 teaspoon of cold-pressed oil)

Roasted chicken steak with rosemary (80 grams of chicken steaks, 1 teaspoon of cold-pressed oil)

White radish and seaweed soup (30 grams of white radish, 10 grams of seaweed)

One small guava (155 grams)

Dinner

●Miso ramen (50 grams of ramen, 30 grams of Chinese cabbage, 1 teaspoon of white sesame, 85 grams of corn, 10 grams of seaweed, 20 grams of shredded burdock, 60 grams of earthfish , 1/2 boiled egg, 30g tofu, 1 tsp oil, 1 tbsp miso)

Stir-fried cabbage sprouts (60g cabbage sprouts, 1 tsp oil)