When people reach a certain age, health problems are like building blocks, the higher they are, the easier it is to suddenly "collapse" in a certain link. Blood sugar problems are one of them.
Many people inadvertently let their blood sugar rise quietly while eating their favorite food, until the body lights up the "red light" and realize that the problem lies in their usual diet.
Dinner, in particular, is often overlooked, but can be the key to blood sugar stabilityCould it be that if you eat the wrong dinner, it is really possible for your blood sugar to spike? This is a question worth thinking about for each of us.
I have met many patients related to blood sugar, and many of them have one thing in common, that is, they eat dinner casually or even "willfully".
There is an old man, he thought that he had a light dinner, but his blood sugar has not been controlledideal, and later I found out when I asked,Every night before going to bed, he would have a "special meal", thinking that it would be harmless to his body, but it backfired。
There is one moreaunt, I am busy until the evening every day to have a good meal, and I feel that it is okay to eat less for a day,So the big fish and meat are eaten violently, and the blood sugar fluctuates up and down like a roller coaster。
These things have made me feel again and again that although dinner is the last meal of the day, it is also an important part of affecting health, and it must not be taken lightly.
Many people have the habit of drinking some healthy drinks after dinner.In particular, I think drinking some yogurt, juice or soy milk after eating can help digestionSome people even use them as a daily supplement for nutrition, but seemingly healthy drinks may actually hide a "glycemic bomb".
Processed yogurts and packaged fruit juices, in particular, are often surprisingly high in sugar, and although they feel "smooth" when drunk, the free sugars in these drinks are easily absorbed by the body, causing blood sugar to spike rapidly.
I remember a patient who used to drink a glass of commercially available juice after dinner every day, feeling that it was both thirst-quenching and nutritious, and he never thought that his poor blood sugar control was because of this "healthy juice".
Later, he checked his diet records and found that the sugar content of this glass of fruit juice was close to 6 grams, which was almost equivalent to the amount of 0 sugar cubes, and these sugars did not come from natural fruits, but simple sugars that were artificially added, and the body was very burdened to metabolize.
In fact, when we drink yogurt or fruit juice, we can choose a sugar-free or low-sugar version.Especially for people who are already sensitive to blood sugar, you can even replace it with water or weak teaDon't underestimate these small daily habits, they add up and have a profound impact on your health.
Many overtime workers are busy with work at dinner, often simply cope with a few bites, and start to "make up" their appetite with late-night snacks late at night, many people think that a bowl of hot instant noodles, rice noodles or wontons is the best choice, not only convenient but also quickly fill their stomachs.
However, these seemingly harmless staple foods are actually very high in the glycemic index.In particular, the processed noodles and rice noodles are digested and absorbed very quickly, which directly leads to a rapid spike in blood sugar.
我之前有位患者，經常忙到晚上十點多才下班，為了省事，他總是路過樓下便利店買一盒速食米粉回家吃，He has always felt that he usually exercises a lot and it doesn't matter if he eats some carbs。
But unexpectedly, when he went for a physical examination, he found that his fasting blood sugar had exceeded the normal range, and the doctor told him that the refined carbs in the supper were the main cause of his blood sugar fluctuations.
In fact, refined carbohydrates not only raise blood sugar, but also increase the risk of insulin resistance, which can cause damage to the function of pancreatic islets in the long run.
Instead of choosing these refined staples, try some foods with a low glycemic index, such as whole grain oatmeal or whole wheat bread, and pair it with a high-fiber vegetable salad.
Dinner or supper is not about eating too much or better, but eating right and trying to avoid things that can instantly make your blood sugar "take off".
When many people control their blood sugar, they will choose snacks with the "sugar-free" logo, I think these foods are "safe" to eat, which not only satisfies cravings but also does not raise blood sugar.
But in fact, many "sugar-free" snacks just don't add sucrose, but use some sugar substitutes or other forms of sugar, such as maltitol, fructose syrup, etc., although the names of these sugars may seem "inconspicuous", but their metabolic pathways may also affect blood sugar.
One patient who usually pays attention to blood sugar control and chooses the "sugar-free" version of all desserts, but her blood sugar has remained high for many years, and she later brought a sugar-free biscuit that she usually eatsconsultation, carefully looked at the ingredient list, and found that a large amount of maltitol and fructose syrup were added to it.
Although this type of sugar is not as direct as sucrose, it is still converted to glucose in the liver, which eventually leads to an increase in blood sugar.
In fact, some sugar substitutes may even interfere with insulin sensitivity more than traditional sugars, so don't be fooled by the word "sugar-free".
If you want to be really safe, you still have to learn to read the ingredient list.Try to choose natural, low-sugar snacks or replace processed snacks with natural foods such as fruits and nuts。
Many people heed advice when pursuing a healthy diet,Choose foods that are high in potassium and low in sodium, such as bananas, coconut water, etc., and feel that they are good for the body。
But few people realize that these foods are good, but they're not for everyone, especially those with blood sugar sensitivity or insulin resistance.
The high potassium content in these foods may indirectly affect the efficiency of insulin secretion, resulting in a weakened ability to regulate blood sugar.
In order to improve blood pressure problems, a patient developed the habit of eating two bananas a day, and felt that the high potassium content is good for heart health.However, his blood sugar suddenly rose within half a year, and he was eventually diagnosed with prediabetes。
The doctor told him that although bananas are rich in potassium and natural sugars, people who are sensitive to blood sugar can easily lose control of their blood sugar by consuming too much, especially after dinner, when insulin secretion is already slow.
For people with large blood sugar fluctuations, choosing vegetables that are high in potassium and low in sugar, such as spinach, celery or tomatoes, is safer than eating fruits like bananas directly, which can replenish minerals without putting too much burden on blood sugar.
In recent years, whole grain foods have become popular, and many people feel that they are a representative of healthy eating.It is often used as a staple for dinner, such as whole grain bread, oatmeal, etc。
However, these foods are not completely harmless, especially those processed "fast food cereals" that say "whole grains" on their labels, but the chaff and germ have been removed during the actual production process, resulting in a loss of fiber and nutrients, and a significant increase in glycemic index.
One patient replaced rice with fast oats for dinner every day, but after a few months, his blood glucose monitoring showed a clear upward trend.
He couldn't figure it out at first, until he looked up the process of making fast food oats, and realized that this seemingly healthy food had been lostThe core value of "whole grains", the rest is nothing more than a bunch of easily absorbed starches。
Instead of opting for these fast food cereals, try using wholemillet, brown rice, or quinoa, although a little more cumbersome to cook, they are higher in fiber and have less of a shock to blood sugar.
The key to a healthy diet is not how beautiful the label is, but whether the ingredients are authentic.
You must know that dinner is the end of the day, and on the surface it is inconspicuous, but in fact it is a key node that determines the stability of blood sugar in the day.
Every wrong choice can lay the groundwork for a long-term loss of blood sugar control, and every correct adjustment can lay a more solid foundation for health.Eating the right dinner is not only about controlling your weight, but also about protecting your body's future。
The above content is for reference only, if you feel unwell, please be in timeconsultationProfessional doctor
What do you think about preventing high blood sugar? Welcome to discuss in the comment area!
[08] Zhu Chenxi. Effect of fluctuating hyperglycemia and persistent hyperglycemia on vascular complications in patients with type 0 diabetes mellitus, Chinese Journal of General Practice, 0-0-0