Everyone knows that controlling sugar intake is very important for diabetics, but once you stand at the table and face a dazzling array of foods, the doubts come like a tide. Take eggs, a common food, for example, many people think it is an excellent choice for a healthy diet, but can diabetics eat eggs? This is a problem that many people have to deal with.

In fact, eggs are not completely "blacked" in diabetic diets. Moderate consumption of eggs has little effect on the condition. You see, eggs are a nutritious "little treasure trove", rich in high-quality protein, fat, and various vitamins and minerals. The egg itself does not detonate blood sugar directly in the body like a "bomb", however, the yolk of the egg is like a hidden "little devil", with high cholesterol and fat content. If diabetics eat too many eggs, especially egg yolks, without moderation, the impact on cardiovascular health is like throwing boulders into a calm lake, causing ripples and possibly even major problems. Therefore, although diabetic patients can eat eggs in moderation, for the sake of good health, they must not only control the overall consumption of eggs, but also control the amount of egg yolk consumed every day like controlling pocket money.

Diabetics need to pay attention to more than just eggs in their diet. Many common staple foods, like "blood sugar assassins" hidden in the dark, are silently affecting blood sugar, and they may have a more powerful effect on blood sugar than those bright sugars. Next, let's take you to get to know these "big blood sugar influencers" that are easy to ignore.

White rice: the "little rocket" of blood sugar spikes?

White rice, on the dining table of our Chinese family, is a frequent customer, like an old acquaintance who meets every day. But for diabetics, it is like a potential "dangerous molecule" in a "gentle coat". Why? Because white rice is properly classified as a high GI food, this high GI is like a key that quickly opens the door to a rise in blood sugar. When white rice is eaten into our stomachs, it is like a speeding sprint champion on the "track" of digestion and absorption, entering the bloodstream extremely quickly, and instantly making blood sugar jump up like a rocket.

There are research data to prove that long-term consumption of high-GI foods such as white rice as a "guest of honor" is like planting a "time bomb" in the body, which may lead to insulin resistance and greatly increase the risk of diabetes. Although white rice can provide us with energy, its "rapid release" of energy is like a raging torrent, which will overwhelm the "dam" of insulin function. If diabetics eat white rice regularly, blood sugar control is like a wild horse, and it is difficult to stabilize.

Take Ms. Li, who works in sales, for example, who is busy with work like a spinning top every day, and is often very nervous at lunchtime. So, she used to simply eat a bowl of white rice with some vegetables. When she ate it, she felt quite full, but she didn't realize that this bowl of white rice was like a "blood sugar destroyer" hidden around her, quietly causing her blood sugar to rise rapidly, causing her blood sugar to fluctuate like a roller coaster, which was extremely unstable. Later, she went to the hospital for a check-up, and the results showed that her blood sugar control was not satisfactory. After learning more about the situation, the doctor decisively advised her to change her staple foods to low-GI foods, such as brown rice and oats. Ms. Li followed the doctor's advice, and after a while, she was pleasantly surprised to find that her blood sugar level gradually stabilized, like a calm lake, no longer choppy.

Churros: The "double killer" of blood sugar and health?

On the streets in the early morning, in front of many breakfast stalls, the golden and crispy appearance of the fritters always attracts people's attention, like a sparkling "little star", which is very popular. But for diabetics, churros is not only a typical representative of high fat, it is simply an "invisible killer" to avoid, not only has a high GI value, but too much oil content is also like two sharp "double-edged swords", wielding it against health.

The process of making churros is like a "grease carnival". The dough is tumbled and fried in a pan of boiling oil, absorbing a lot of fat and becoming "oily". And after this frying, the carbohydrates in the flour seem to be magically converted into simple sugar.

This leads to the fact that once diabetics consume fritters, their blood sugar is like a powder keg that is ignited, and it spikes instantly. The fritters themselves are rich in calories and saturated fat, and their health effects are like a heavy burden, which not only causes a shock to blood sugar, but can also make weight gain like a balloon, which in turn increases the burden of diabetes and traps the body in a vicious circle.

There was once a Mr. Zhang, who had been working in the office for a long time, and every day he used to have a fried dough stick for breakfast, and then a cup of soy milk, which he felt was delicious and satisfying. At first, he didn't notice the effects of the fritters on his body, but as the days went by, he gradually found that he became more and more tired, like a robot without electricity, and his blood sugar fluctuated greatly. Later, after a detailed examination, the doctor pointed out that the fritters in his breakfast were too oily and high in sugar, like two trick-or-treaters, which was the main cause of blood sugar fluctuations. Doctors advised him to give up the "sweet temptation" of churros and instead eat healthier foods like whole-wheat bread or oatmeal to help control blood sugar.

Refined noodles: a "fast track" to a rise in blood sugar?

When it comes to noodles, many people think of them as slender, soft, and easy to digest, and think that they have a good taste and are a relaxing staple choice, like a gentle "little angel". But in fact, refined noodles, like white rice, are members of the "big family" of high-GI foods. Due to the influence of the cooking process, the starch in white rice also rapidly transforms into simple sugars in refined noodles, and these simple sugars are like a group of naughty elves, quickly entering the bloodstream and directly becoming the fuse for a sharp increase in blood sugar.

For diabetics, if refined noodles are paired with other high-GI foods, the postprandial blood sugar is like being pressed the accelerator button, rising rapidly, and the pancreatic islet is like a tired worker, and the burden is getting heavier and heavier.

Mr. Zhao, who is engaged in logistics, is usually busy with work and does not eat regularly at all, so he often finds a fast food restaurant to solve the problem of eating between work. One day, he ate a bowl of refined noodles at a fast-food restaurant, and it didn't take long for him to suddenly feel very thirsty, as if he had been walking in the desert for a long time. Hurry up and check your blood sugar, good guys, the number is soaring. After being advised by his doctor, Mr. Zhao realized that his diet needed to be significantly adjusted, and he reduced his intake of noodles and switched to low-GI foods such as brown rice and vegetables. After persisting for a while, his blood sugar was finally effectively controlled.

Mantou: an "accelerator" for blood sugar fluctuations?

Steamed bread, as one of the traditional staple foods in China, is like an "old buddy" rooted in daily life, and it is indispensable on the dining table of many families. It is made in a similar way to white rice, which is generally made with fine white flour, which makes it look like a "dietary fiber deficient" and has insufficient dietary fiber. In the "digestive factory" of the stomach, the starch of steamed bread is like a group of eager "little soldiers", which is quickly broken down into sugar, and after entering the bloodstream, it instantly triggers a rapid rise in blood sugar. When diabetics eat steamed buns, their blood sugar levels are like riding a roller coaster of excitement, fluctuating sharply, and it is not easy to maintain a sense of fullness for a long time, like a bucket with a leaky bottom, and soon they feel hungry again.

Although steamed buns look ordinary and many people think they are healthy and harmless, they are actually a common blood sugar "accelerator" hidden around. There is a woman Wang who has been working in technology for a long time, and she can't do without steamed buns and some simple dishes for lunch and dinner every day. Little did she realize that an overabundance of white flour food, especially steamed buns, was like a "blood sugar destroyer" hidden in the shadows, making it increasingly difficult for her blood sugar to control. Later, the doctor told her to reduce her intake of steamed bread and add more whole wheat bread or multigrain instead. Ms. Wang adjusted her diet according to the doctor's advice, and after a period of time, her blood sugar level finally improved significantly.

Fried rice: a "double burden" for blood sugar and cardiovascular?

Deep-fried rice, with its fragrant and oily appearance, often makes people salivate at the sight of it, like a "food elf" that exudes alluring charm and attracts people's taste buds. But its impact on diabetics may be far beyond everyone's imagination, and it is simply a "sweet trap". Fried rice uses a lot of fat in the preparation process, and the rice itself is a high GI food, coupled with the high temperature processing during the frying process, it is like applying a "blood sugar magic" to the rice, which will quickly convert the starch in it into sugar. When the two "bad guys" of oil and starch are combined, the shock to blood sugar is like a violent storm, very large. This will not only aggravate the blood sugar fluctuations in diabetic patients, making blood sugar sway like an out-of-control boat in the waves, but it may also increase the burden on the cardiovascular system, like putting a heavy shackle on the heart.

There is a Mr. Sun who works in the catering industry, and he likes to eat fried rice every day, but slowly, he found that his weight gradually rose like blowing up a balloon, and his blood sugar also "rose all boats". Later, after the doctor's patient guidance, Mr. Sun began to reduce the intake of fried rice and chose low-fat and low-sugar alternatives, such as steamed rice and brown rice. After a while, he was pleasantly surprised to find that his blood sugar was significantly controlled and his body felt much lighter.

Buns: The "Land Rover" for blood sugar control?

Baozi, in the breakfast all over China, occupies an important place, like a "bright star" in the breakfast industry. However, it can be a "roadblock" on the road to blood sugar control for diabetics. The starch content of the buns is very high, and many of the buns also have a lot of added sugar, like adding another "sugar-coated cannonball" to the "starch bomb". Although the filling in the bun is rich and varied, like a small bag full of treasures, its outer skin is mainly made of refined flour, which acts like a fast-digesting "little expert" that is easily digested and absorbed quickly, causing blood sugar to rise as quickly as a rocket launch after a meal.

Once diabetic patients develop the habit of eating high-starch foods such as steamed buns for a long time, the secretion and regulation of insulin will be like carrying a big mountain, which will become heavier and heavier, which will directly become a "stumbling block" for effective blood sugar control. There was once a Ms. Liu, who was engaged in education, and she couldn't do without steamed buns for breakfast almost every day. Over time, her blood sugar fluctuated like a naughty child. Later, the doctor reminded her that the refined white flour in the bun was like a hidden "blood sugar destroyer" that would quickly raise blood sugar. The doctor advised her to choose foods with more nutritional value, such as whole-wheat bread and coarse grain porridge. Ms. Liu followed the doctor's advice, and after some time, her blood sugar was finally under control.

Diabetics should be like a savvy detective when choosing staple foods, paying special attention to blood sugar fluctuations. Most of the six foods mentioned above are high GI foods, which are like "blood sugar bombs" hidden in food, which can easily cause blood sugar spikes quickly after eating. Therefore, diabetics need to avoid or reduce the consumption of these foods as much as possible. Consider using low-GI, high-fiber staple foods as a daily dietary choice, these foods are like "little guards" to stabilize blood sugar, not only to avoid large fluctuations in blood sugar, but also to reduce the likelihood of diabetes as a whole.

Proofread by Huang Hao

First trial: Li Hui

Second Trial: Yu Semei

Third trial: Wang Chao