Here are some suggestions to help you control sugar scientifically:
Control carbohydrate intake: carbohydrates are nutrients that mainly provide energy, including sugar and starch. Choose carbohydrate sources with low sugar and high fiber, such as whole grains, brown rice and oats.
Avoid high-sugar foods: limit foods with high sugar content, such as candy, cakes, desserts, drinks containing a lot of processed sugar, etc.
Pay attention to food labels: learn to read food labels and pay attention to the sugar content in food. Pay attention to the contents of "total sugar" and "added sugar"
Control the sugar intake of drinks: avoid high-sugar drinks, such as soda and fruit juice. You can choose to drink boiled water, green tea or sugar-free tea.
Increase dietary fiber intake: dietary fiber helps to control blood sugar levels, and you can choose to eat more foods rich in dietary fiber such as vegetables, fruits and whole grains.
Eating in separate meals: Eating in multiple meals and small amounts helps to stabilize blood sugar levels and avoid violent fluctuations.
Choose healthy fat: Choose healthy fat sources, such as olive oil, fish oil and nuts. And avoid eating too much saturated fat and trans fat.
Control the cooking methods of food: Choose healthy cooking methods, such as steaming, boiling and baking, and avoid over-frying.
Monitor your blood sugar regularly: If you need to control your blood sugar, monitor your blood sugar level regularly and adjust your diet according to your doctor's advice.
Keep moderate exercise: moderate exercise helps to control blood sugar levels, and you can choose walking, swimming and yoga.
The most important thing is to make a scientific sugar control plan that suits you according to your health, eating habits and doctor's advice. At the same time, if you have diabetes or other health problems related to blood sugar, you must consult a doctor and manage your diet according to the doctor's advice.