In general, food glycemic index is generated>70Foods that produce an index for high blood sugar,70~0Foods that produce an index for blood sugar,≤55forHypoglycemic index food[1]。

• After the food with high glycemic index enters the digestive tract, it is digested quickly, and glucose quickly enters the blood, and the ability to raise blood sugar is strong;
 
• Hypoglycemic index foods stay in the digestive tract for a long time, release glucose slowly, have a low peak after entering the bloodstream, and have a weak ability to raise glucose.

For sugar lovers, try your bestChoose foods with a low glycemic index，Avoid postprandial hyperglycemia。

Recommend the following for sugar friends4 types of foodEating regularly helps keep blood sugar stable:

01

粗糧

Coarse grains contain more dietary fiber, which is not easy for the human body to digest and absorb, and is slowly digested and absorbed in the gastrointestinal tract.Stay full for longer，Good for controlling blood sugar fluctuations。

Whole grains are recommended：Buckwheat noodles, whole wheat bread, sweet corn, etc。

02

Partial fruits

Some people with high blood sugar or diabetes think:Fruits are high in sugar, after eating, it will cause blood sugar spikes, and always stay away from fruits.

This is not the case.

In addition to glucose, fructose, and sucrose, there is a considerable part of carbohydrates in fruitsDietary fiberforms exist, such as:Pectin, cellulose, hemicelluloseWait.

Because dietary fiber has the function of delaying glucose absorption,Fruits have less effect on blood sugar than expected.

For sugar lovers with stable blood sugar, yesChoose fruits that are lower in sugar：

• Fruits with 14%~0% sugar content: such as apples, pears, peaches, citrus, cherry peaches, etc.;
 
• Fruits with <10% sugar content: such as apricots, plums, grapefruits, loquats, papayas, lemons, etc.

For sugar friends with high blood sugar and unstable conditions,It is not recommended to eat fruits，Tomatoes and cucumbers can be eaten instead of fruits。

Glycemic index of common fruits[2]

03

Fresh vegetables

Fresh vegetables, especially someVegetables rich in antioxidant vitamins such as vitamin C and β-carotene,It has good antioxidant free radical ability, and can delay diabetic nephropathy caused by glomerular microvascular, cataract caused by damage to the lens of the eye and polyneuritis caused by nerve damage.

Recommended vegetables:Cabbage, rape, spinach, celery, cucumber, tomatoes, winter melon, mung bean sprouts, bitter gourd, eggplant, green beans, broccoli, onions, etc.

butVegetables with a high starch content are not recommended,asPotatoes, lotus rootsWait.

04

Soybeans and their products

Diabetic patients with normal renal function need protein/kilogram body weight per day is:0.0 g[3]。

Compared to animal-derived proteins, sourcedAnimal food proteintends to increaseAnimal fats and oils、Cholesterol intake, which is not conducive to the control of weight and cardiovascular endothelial cell damage caused by diabetes.

As the saying goes: "It is better to eat no meat than no beans”。

Soybean-derived protein, which has a complete range of essential amino acids and appropriate proportions, also belongs toCategory of high-quality proteins.

In addition, soybeans are rich in unsaturated fatty acids, potassium, dietary fiber, vitamin E, soy isoflavones, plant sterols and soy saponins and other beneficial components of the human body.

The glycemic index of beans and soy products is generally low, such as dried tofu, fresh tofu, and frozen tofublood sugarThe generation index is generally between 30~0It is a food that is more friendly to sugar friends.

Soy products are recommended：Tofu, dried tofu, soy milk, tofu brainWait.

Note that the beans must be cooked thoroughly and avoided"False boiling”。 Homemade soy milk must be boiled over high heat first, and then changed to a simmer for about 5 minutes before drinking.