In fact, most foods contain carbohydrates, which will have an impact on blood sugar in theory. However, due to the different carbohydrate content in foods, the impact on blood sugar is also different, such as:
It can be seen that the carbohydrate content of white rice and flour is much higher than other foods, but they are foods that cannot be eaten for three meals a day. Because at least 50%-60% of the calories needed by the human body every day need to be supplied by carbohydrates, limiting the amount of staple food has become a key to controlling blood sugar.
From the point of controlling blood sugar, if you can meet the calorie demand provided by carbohydrates, it is enough to eat about 2 liang of white rice and flour every day. Obviously, this amount of staple food will make most people feel hungry, and being hungry often is not conducive to the stable control of blood sugar. What should we do?
This needs to be compensated by taking some measures to enhance satiety, and at the same time, it needs to slow down the hydration absorption speed to minimize the fluctuation of postprandial blood sugar. Commonly used methods are:
Method 1: When cooking, add some cooking oil to the rice, preferably olive oil. The surface of rice grains will slow down the digestion of rice because of a layer of grease film, thus prolonging the stay time of rice in the stomach and reducing hunger.
Method 2: Add some miscellaneous beans when cooking, and pay attention to adding soybeans with less starch content, such as soybeans. Beans are more resistant to digestion than rice noodles and enhance satiety.
Method 3: replace some refined rice flour with whole grain coarse grains. The so-called whole grain food is simply the rough brown rice flour. You can use one or two refined rice noodles instead of two or two rough rice noodles, and it is not a problem to eat enough.
Method 4: Replace some staple foods with high-protein foods such as lean meat and fish. High-protein food is the slowest in digestion and absorption of the three nutrients, and protein consumes a lot of blood sugar in the process of digestion and absorption, so if the staple food is eaten less, it is necessary to increase the intake of meat food accordingly.
Method 5: Eat vegetables first and then staple food, and make full use of the role of a large number of dietary fibers in vegetables to "occupy" the gastrointestinal space. While enhancing satiety, eating staple food is "submerged" in plant fiber, and the speed of digestion and absorption will slow down, which not only controls the total blood sugar but also avoids the fluctuation of blood sugar after meals. Studies have confirmed that the increase of postprandial blood sugar will decrease 1.2mmol/L by adopting this way of eating.
Method 6: When making side dishes when eating rice noodles, use cinnamon, vinegar, ginger and other spices to improve insulin resistance and promote the utilization rate of insulin.
In a word, it is necessary for diabetics to control the intake of staple food, but only if they are full. In fact, the reason why they feel hungry has a lot to do with the instability of blood sugar control, so it is necessary to have skills when controlling staple foods. I hope the above methods can help diabetics.
Diabetic people, prevent diabetic nephropathy, don't eat less meat and beans for three meals a day.