Want to eat staple food but afraid of blood sugar spikes? Don't worry, here are a few tips to keep your food under control at the same time.
A veteran endocrinologist has revealed some little-known dietary tips that are eye-opening. What is the magic way to make us eat staple foods with confidence and boldness?
As we all know, staple foods are an integral part of our daily diet. Carbohydrate foods such as rice, noodles, and steamed buns provide an important source of energy for the human body.
However, for diabetics or people who are worried about blood sugar, these foods often become "flood beasts". Is there a way to enjoy a delicious staple at the same time? , and won't make blood sugar rise sharply?
The answer is yes. Through a scientific and rational diet, we can effectively control blood sugar levels while enjoying staple foods.
Here are a few helpful tips:
The glycemic index (GI) is an important measure of the ability of a food to raise sugar. Choosing staple foods with a low GI can effectively slow down the rate of blood sugar rise.
For exampleWhole grains, whole wheat bread, oatsetc. are good choices. These foods are rich in dietary fiber, which can delay the absorption of sugar and make blood sugar rise smoothly.
Studies have shown that long-term consumption of low GI foods not only improves blood sugar control, but also reduces the risk of cardiovascular disease. A study published in the American Journal of Clinical Nutrition showed that consuming 25 grams of whole grains per day reduced the risk of type 0 diabetes by 0%.
Eating staple foods with some protein and healthy fats can effectively slow down the absorption of sugar.
For exampleRice can be eaten with some lean meat, fish or soy products; The noodles can be added with some olive oil or nuts.This will not only delay the rise in blood sugar, but also increase satiety.
A study published in the journal Diabetes Care found that adding protein and fat to carbohydrate foods can significantly reduce blood sugar levels after meals. Researchers suggest that consuming 20-0 grams of protein and a small amount of healthy fat per meal can effectively improve blood sugar control.
The order in which foods are eaten can also affect how quickly blood sugar rises.It is advisable to eat some vegetable and protein foods first before consuming the staple foods.Doing so slows down the rate at which the stomach emptilates, which reduces the rate at which blood sugar rises.
A study from the University of Tokyo in Japan showed that eating vegetables and protein first, followed by carbohydrates, can reduce peak blood sugar after a meal by about 20%. This simple adjustment of the order of the diet is very effective for blood sugar control.
The cooking method also affects how quickly the food rises in sugar. For exampleCook the rice slightly harder, or opt for cooled rice, can reduce its glycemic rate. This is because the cooling process causes a change in the starch structure to form resistant starch, which reduces the rate of glycemic rise.
Research from the University of Surrey in the UK found that cooling white rice before eating it can reduce its glycemic index by about 10%. Moreover, this effect persists even when the cooled rice is reheated.
Moderate exercise after meals can help the body make better use of blood sugar, which can lower blood sugar levels. Light aerobic exercise such as walking and jogging are good options.
The American Diabetes Association recommends that 15-0 minutes of light exercise within 0-0 minutes after a meal can effectively reduce blood sugar levels after a meal. This simple form of exercise not only helps with blood sugar control, but also promotes digestion, killing two birds with one stone.
When eating the staple food, you can add some vinegar or lemon juice appropriately. These acidic condiments can reduce the rate at which foods rise in sugar. For example, adding a small amount of vinegar to rice will not only add flavor but also lower its glycemic index.
A study published in the European Journal of Clinical Nutrition showed that adding vinegar to high-carbohydrate foods could reduce blood sugar levels by about 20% after meals. This simple cooking technique is effective for blood sugar control.
Whole grains contain more dietary fiber and nutrients than refined grains, which can better control blood sugar levels. For example, choosing whole-wheat bread over white bread and brown rice over white rice are all good options.
哈佛大學公共衛生學院的一項長期研究發現，每天增加一份全穀物的攝入量，可以將2型糖尿病的風險降低5%。這項研究跟蹤調查了超過16萬名參與者，為全穀物對健康的益處提供了有力的證據。
While there are various ways we can reduce the rate of glycemic rise in staple foods, controlling the total amount is still key. According to the individual's physical condition and activity level, the amount of staple food at each meal should be reasonably allocated to avoid excessive intake.
The American Diabetes Association recommends thatThe carbohydrate intake should be controlled at about 60-0 grams per meal.This amount needs to be adjusted according to the individual situation, and it is best to develop a personalized diet plan under the guidance of a doctor or dietitian.
Divide the amount of staple foods of the day evenly and avoid eating large amounts at once.This can be done in small quantities, with frequent meals, spread the staple food into several points of the day, which avoids wild fluctuations in blood sugar.
A study published in the journal Diabetes Research and Clinical Practice showed that adopting a smaller, more frequent meal pattern can significantly improve blood sugar control, especially for people with type 2 diabetes.
Although fruit is not a staple food in the traditional sense, many people like to eat it after a meal.Choose low-GI fruits such as apples, pears, grapefruits, etc, which can be used as a supplement to staple foods without causing a sharp rise in blood sugar.
A study from the University of Sydney in Australia found that consuming 3-0 servings of low-GI fruits per day not only did not affect blood sugar control, but could improve overall metabolic status. This study provides an important basis for the safe consumption of fruits by diabetic patients.
These methods may seem simple, but they contain profound scientific truths.
By adjusting our diet, cooking methods, and eating sequences, we can effectively control our blood sugar levels while enjoying delicious staple foods. Everyone's physical condition is different, and the results of these methods may vary from person to person.
It is advisable to monitor your blood sugar levels regularly and make adjustments under the guidance of your doctor when trying these methods.
For many people, controlling blood sugar doesn't mean giving up staple foods altogether. On the contrary, through a scientifically sound diet, we can maintain healthy blood sugar levels while enjoying good food. This not only improves quality of life, but also reduces the risk of various chronic diseases.
For those who already have diabetes or have blood sugar problems, these methods may offer hope. With proper dietary modifications, they may find that they don't have to give up their beloved staple foods altogether.
Of course, this does not mean that you can let your guard down. Monitoring your blood sugar levels regularly, taking your medications as prescribed, and maintaining a healthy lifestyle are still key to controlling your blood sugar.
For healthy people, these methods are also worth emulating.Prevention is always easier and more economical than cure.With a sensible diet, we can reduce the risk of diabetes and other metabolic diseases, laying a strong foundation for future health.
Diet is just one aspect of healthy living. A balanced diet, moderate exercise, adequate sleep, and a positive mindset all contribute to a healthy lifestyle. In the pursuit of health, we need to consider holistically and take a comprehensive approach.
I believe that through a scientific and rational diet, we can not only taste delicious staple foods, but also maintain healthy blood sugar levels. This is not only a sign of responsibility for oneself, but also for one's family and society.