Not eating sugar at all is harmful to health. Only by taking the right amount of sugar in a reasonable range can we better "control sugar".

First of all, the correct blood sugar control should be

1. Control sugar and reject all milk tea, desserts and snacks;

2. Control fructose and eat less high-sugar fruits such as durian, litchi and jackfruit;

3. Control high-carbon water and use whole wheat, oats and brown rice instead of refined rice flour as staple food.

The Dietary Guide for China Residents suggests that the sugar intake per person per day should not exceed 50 grams, and it is better to control it below 25 grams.

Second, what are the sugar-controlled foods?

1. beans

Beans are rich in dietary fiber, which is beneficial to reduce the absorption of glucose by human body and prevent blood sugar from rising to some extent.

2. glutinous rice potatoes

Whole wheat, brown rice, sweet potato, etc. All belong to the category of sweet potato. This kind of food has not been refined, but retains the coarse grains in the outer layer of the grain, and also retains more protein, vitamins and dietary fiber.

3. Fruits and vegetables

Green leafy vegetables have low sugar content, so it is recommended to eat more spinach and oily wheat vegetables. For fruits, choose some fruits with low sugar content, such as strawberries, cherries and kiwis.

4. protein class

As an important nutrient, the daily intake of protein should be kept at 15%~20%.

5. Meat

Try to choose low-fat and high-protein white meat and eat 40-70 grams a day. For red meat with relatively high fat, you can eat 25 grams (half two) a day.