What are the sugar-free staple foods? As a disease with a large number of people at present, diabetes needs our constant vigilance. Many times, we can eat low-sugar staple food instead of high-sugar intake. Let's share some sugar-free staple foods with you.
What are the sugar-free staple foods 1 Sugar-free foods mainly include animal foods such as eggs, fish, meat, seafood, and vegetables such as bamboo shoots, onions, bean sprouts, laver, mushrooms, bean products, fungus, laver, and peppers do not contain sugar or have low sugar content.
According to GB28050-20 1 1 National Food Safety Standard General Rules for Nutrition Labeling in prepackaged foods, "sugar-free or sugar-free" means that the sugar content of solid or liquid food is not higher than 0.5g per 100g or 100ml.
Sugar-free food generally refers to sweet food without sucrose (sucrose, beet sugar), glucose, maltose and fructose, but sugar-free food should contain sugar alcohol (including xylitol, sorbitol, maltitol and mannitol) and other substitutes.
Extended data:
Low-sugar food as family food;
Bamboo shoots. It is a food with low sugar, low fat and high fiber, which is beneficial to quenching thirst and can be eaten more.
Cucumber. Sweet and cold, low calorie supply, can inhibit the conversion of sugar into fat.
Onions. Contains hypoglycemic substances, which can prevent diabetic complications.
Lettuce. It is a low-sugar substance and rich in insulin activator. Vegetables are a necessity for diabetics.
Bitter gourd is cold and bitter, so eating it is beneficial to lower blood sugar. Pumpkin. Promote insulin secretion, and have therapeutic effect on patients with hyperlipidemia and hypertension.
Spinach. Promote insulin secretion, known as the "king of vegetables", you can eat more.
Chinese yam. Yiqi is one of the dietotherapy methods for diabetes.
Mushrooms. It is a high-protein and low-fat food, and pharmacological research shows that it has the function of lowering blood sugar and blood fat.
In addition, vegetables such as rape, water bamboo and tomatoes can also be eaten properly.
What are the sugar-free staple foods? 2 1, rice.
Rice is one of the most eaten staple foods in our life, and it is also an important source of human calories. It has a strong satiety and rich nutrients. If you are obese or a fitness enthusiast, rice must be practical in moderation, because eating too much can easily lead to obesity.
Sugar content: 100g Sugar content is 25.9g
2. Whole wheat bread
Whole wheat bread is actually hard to buy in the market. Many businesses will add some sugar to improve its rough taste, so the special calories will be higher and not suitable for people who are losing weight. It is recommended to eat at breakfast.
Sugar content: 100g The sugar content is 45.8g
3. Corn
Corn is a very healthy coarse grain food, which tastes sweet, but the sugar in it belongs to natural type, which will not cause harm to the body and is very good for human digestion.
Sugar content: 100g Sugar content is 22.8g
4, steamed bread
Steamed bread is made of flour with high sugar content, and it is also the staple food we eat the most in our life. The carbohydrates in it will swell after fermentation, so they will feel full after eating.
Sugar content: 100g Sugar content 47g.
5. Noodles
In the sugar content list of staple food, noodles are actually similar to rice, and the sugar content is particularly close. Most importantly, they are all healthy foods and will not cause any stimulation to the body. As long as they are eaten in excess, there is no problem.
Sugar content: 100g Sugar content is 24.3g
6. jiaozi
Jiaozi is one of the traditional cuisines in China, and its sugar content and calories are also relatively high, because a certain proportion of fat meat and lean meat will be added to the smooth dumpling stuffing, and with seasonings, its calories and carbohydrates will increase.
Sugar content: 100g Sugar content is 26g.
7.sweet potato
Sweet potato is very rich in nutritional value, and it is also a particularly sweet coarse grain food. It also has the function of promoting intestinal digestion and can improve constipation.
Sugar content:100g Sugar content: 21.7g.
8.purple potatoes
Compared with sweet potato, purple potato has lower sugar content, but is also rich in nutrients. If you are a MM who is losing weight and don't know what nutritious meal to eat, purple potato is a good match.
Sugar content:100g Sugar content:15.9g.
9.papaya
Eating papaya helps to promote our digestive process. In addition, it can inhibit cancer, and it is rich in a variety of essential vitamins, especially vitamin A and carotenoids, which is very beneficial to people with low sodium and high cholesterol. Papaya also has the function of antioxidant, which can improve skin color, prevent pigmentation and discoloration, and help delay aging. Besides. It can also prevent blindness.
10, tomato
Tomatoes are low-fat and sugar-free foods. They contain quite a lot of vitamin K, which can help us build and strengthen the health of bones. It is also called non-collagen osteocalcin, which acts as a catalyst with the help of calcium to promote the strengthening of its bones. In addition, tomatoes also contain a lot of vitamin A, which helps to prevent diseases such as night blindness.
What are the sugar-free staple foods? According to the sugar content in food, people divide it into three categories: high-sugar food, low-sugar food and sugar-free food. High-sugar foods mainly include sugar foods and various cereals. Low-sugar foods mainly include vegetables, fruits and meat. Sugar-free foods mainly include various edible vegetable oils.
What is the low-sugar staple food?
Foods with high sugar content mainly include edible sugar and various cereals; Sugar-free foods mainly include various edible oils; Low-sugar food mainly refers to vegetables, fruits and meat; The official name is low-sugar food, that is, eat more fat and protein and less carbohydrates, that is, eat more vegetables and less meat.
Whole grains, bean products and some vegetables are low-sugar foods.
Soybean is rich in protein, inorganic salts and vitamins, and soybean oil contains unsaturated fatty acids, which can reduce serum cholesterol and triglycerides. Bitter gourd, onion, mushroom, grapefruit and pumpkin can all lower blood sugar and are the best food for diabetics. If you can take some propolis for a long time, you can better lower your blood sugar and prevent complications.
Low-grade edible food classified according to Atkins glycemic index
Plants: asparagus, bamboo shoots, Chinese cabbage, celery, cucumber, eggplant, radish, spinach, bean sprouts, potatoes, etc.
Fruits: apples, plums, strawberries, oranges, cherries, oranges, peaches, pears and so on.
Cereals: whole wheat bran, oat bran, processed barley, etc.
Dairy products: a mixture of cream and whole milk, all kinds of unprocessed hard cheese, etc.
Snacks: almonds, pumpkin seeds, sesame seeds, walnuts, hazelnuts and so on.
Maybe it's high-sugar food
Main food: white bread, croissant, fruit bag, rice, millet, etc.
Vegetables: yellow pumpkin, pumpkin, etc.
Fruits: bananas, raisins and plums.
Dim sum: baked potato, potato chips, sweet corn, pea soup, etc.
Dessert: full-fat ice cream
Drinks: grape juice, orange juice, cocktail juice.
Determination of sugary foods in daily food sugar content table
Pumpkin seeds, seaweed, lettuce
2% spinach, celery, Chinese cabbage, cabbage, tomato, wax gourd and cucumber.
Chinese cabbage, Chinese cabbage, leek, pea seedling, eggplant, pickled cabbage, tofu
40% mung bean sprouts, rape, leek, bamboo shoots, water bamboo, cauliflower, water spinach, watermelon and lentils.
5% onion, garlic, pepper, loofah, leek, soy bean curd.
6% carrots, winter bamboo shoots, soybean sprouts, dried bean curd, peaches, loquats and adzuki beans.
78% coriander, edamame, yellow flower, safflower, onion, cherry and lemon.
9- 10% mustard tuber, garlic sprout, apricot, grape, grapefruit and bean curd skin.
1 1- 12% persimmon, pulp, orange, pear, olive and pea.
14- 17% litchi, yam, apple, potato, pomegranate and watermelon seeds.
20-20% bananas, red fruits, sugar cane and cantaloupe.
50-60% Daoxiao Noodles, pancake, oil cake, chocolate and persimmon.
Seventy or eighty meters, pasta, corn, red dates
Eighty-five percent of fans and vermicelli
Life is colorful, and the diversification of diet is the best embodiment. The nutrition and energy that the human body needs every day come from food. There are many staple foods with low sugar and calorie, especially for diabetics. Usually you can choose some staple foods that you are used to according to your own taste.