Doctor, I just diagnosed diabetes, can I not eat staple food? Can you tell me what food to eat? What food can't you eat? "
This is the most frequently asked question of patients with diabetes. They often have an unknown fear of diabetes, but they have some knowledge of diabetes. Knowing that carbohydrates in diabetes can lead to elevated blood sugar, blood sugar will have adverse effects on the body and eventually lead to all kinds of terrible complications. However, if you don't eat staple food and are often hungry, hypoglycemia may also occur; Besides, can you not eat fruits without diabetes?
So, how should the diet of diabetics be eaten? How to solve the problems related to diet? Today we are going to share with you some questions about diabetes diet.
This is the most common question of diabetes among patients. So how should the diet of diabetic patients be eaten? Can't you really eat white rice? Fruit can only stay away? How to solve the dietary problems encountered every day? Next, I will take sugar friends together to understand the principles of diabetes diet.
01
In fact, as long as the nutrition is balanced, what can diabetes eat?
What can diabetes eat? It's a problem that many sugar eater often have to consider, because diabetes is closely related to people's diet. In fact, from a nutritional point of view, what is diabetes can be eaten as long as the nutrition is balanced. In fact, endocrinologists will not completely prohibit or deprive patients of the intake of certain foods. To be honest, appetite is human instinct, and eating happiness is one of the simplest and most direct pleasures of people, but how to eat healthily is indeed a university question. For the diet of diabetes, due to the limitations of previous cognition, many patients and even some medical staff have strict control over their diet, but the effect is limited. Instead, they are normal balanced diet, control the total intake, and cooperate with exercise and medication to control sugar effectively.
So what is a balanced diet? A balanced diet mainly includes six categories of food: vegetables, fruits, whole grain rhizomes, soybean fish meat and eggs, low-fat dairy products, oil and nut seeds. The nutritional components of each category of food are different. Only by widely ingesting each category of food can we achieve the role of balanced nutrition. However, it should be noted that fruits, whole grain foods and dairy products are foods with sugar, which may affect the change of blood glucose. Therefore, when ingesting these three kinds of foods, we should pay attention to the amount to avoid large fluctuations of blood glucose caused by too much one-time intake. Diabetes is not what can not eat, as long as we learn to understand the food we eat, avoid the situation of blood sugar ride roller coaster, can eat healthy.
02
What factors will affect the glycemic index? Can diabetes eat starch? What are suitable?
Someone asked what diabetes can be eaten, so can starch foods be eaten? In fact, starch is mainly found in whole grains and rhizome foods in six main categories of food. For this kind of food, people with diabetes will not be afraid of eating. The people who lose weight are also unable to avoid it. But in fact, as long as you eat the right amount, starchy food can still be eaten normally.
Stabilize blood sugar and choose starch with low glycemic index as staple food
What is the glycemic index? The English abbreviation of glycemic index is GI (glycemic index), which is used to measure the impact of sugars on human blood glucose. The principle is that after food enters the human body, carbohydrates such as starch will become glucose and be absorbed into the blood through digestion. This is what we call blood glucose level. Different foods have different absorption rates for glucose, and the process is also different, which forms the glycemic index. In other words, the lower the glycemic index, the less and slower the rise of blood glucose, which makes it easier for people to maintain the stability of blood glucose.
In addition, the lower the sugar level, the higher the food will lead to the increase and decrease of blood sugar, which is easy to make people feel hungry and unknowingly consume too much sugar.
What factors will affect the glycemic index of food?
Generally speaking, there are five reasons that affect the glycemic index of food:
1. Type of starch: Amylose has lower glycemic index than amylopectin.
2. Cellulose content: the higher the cellulose content, the lower the sugar index.
3. Acid content: acid will slow down the emptying of the stomach and prolong the time for food to enter the intestine, so it can also reduce the digestion and absorption of carbohydrates. This is mainly reflected in some fruits, such as sour grapefruit, which has a lower sugar index than watermelon.
4. Degree of food processing: the finer the food processing, the easier it is to digest, and the higher the glycemic index. For example, compared with whole grain foods, white flour has a higher sugar index.
5. Cooking method: different cooking methods and times have different degrees of softening of food. For example, compared with cooking porridge and soup, millet is also added, and the sugar rising index of rice porridge is greater than that of rice soup.
Of course, the amount of food intake will also affect the blood glucose level. Even for foods with low glycemic index, too much intake will lead to a significant increase in blood glucose.
Four types of starchy foods are suitable for diabetes. How to choose?
Based on the above understanding, we can understand that we should eat foods with low glycemic index, and so should starchy foods. In contrast, rice, bread and noodles are refined carbohydrates, and the cellulose content is relatively low, so the sugar rising index is generally high; The whole cereals that are not processed are rich in many kinds of cellulose, minerals, and so on. The nutrition is more comprehensive, which is more suitable for diabetics. There are four types of starch foods that are most suitable:
Class I: Brown Rice
This is the most common starch with the highest acceptance. Brown rice is the product of grain shelling and retains more other components, such as cortex, germ, etc. these external components are rich in nutrition and more cellulose, so as to slow down the rise of blood sugar. Compared with refined starch, brown rice has a low glycemic index.
Category II: quinoa
This is a high-quality starch food that has been rising in recent two years. It is rich in protein, has more than 15% fat protein, and is rich in minerals and cellulose. It is one of the staple foods for dieters love, and is also suitable for diabetics.
Category III: oats
Oats are one of the main foods used in diabetes, and their fat content is higher in starch. They include single unsaturated fatty acids, linoleic acid and sub linoleic acid. They contain a variety of vitamins, such as vitamin E, B1, B2 and folic acid. Oats are generally used for breakfast, and collocation milk is nutritious.
Category IV: Job's tears
Coix seed is also rich in cellulose and rich in nutrition, and it is also an important component commonly used to remove dampness. It can promote metabolism, diuresis and detumescence, and has a certain weight loss effect. Of course, it is best to choose coix seed without finishing, which also helps to alleviate the rapid rise of blood glucose.
For the above four kinds of staple food, patients with diabetes can choose the intake according to the quantity, preferably four kinds of mixed intake, making five grains of rice, can play a role of nutritional supplements, a staple food intake of more nutrients, of course, we need to pay attention to the cooking time and way, and the order of eating, so that we can further control the fluctuation of blood sugar.
In addition, diabetic patients with poor renal function should pay attention to the intake of these staples, because the high phosphorus content of the staple food without finishing may cause some damage to the kidneys, and consult doctors or nutritionists in advance.
03
The principles of diabetes diet include the following aspects:
First of all, to maintain normal weight, if overweight can lead to insulin resistance, according to the study, if weight loss 5-10% can effectively alleviate insulin resistance, it will help diabetes.
Diet should be regular and quantitative, and the amount of food eaten every day should be controlled. The calories should not exceed the standard as far as possible, and form the habit of regular and quantitative diet.
Eat more foods rich in cellulose, especially staple foods, such as whole grains, brown rice, oats, beans, vegetables, etc.
Reduce the consumption of refined sugar foods, such as granulated sugar, candy, honey, fruit juice, cakes, and some drugs with a large amount of sugar.
Control salt intake. According to the standard, the sodium intake of each adult should be limited to less than 2400 mg per day, equivalent to 6 grams of salt. Therefore, pay attention to foods containing more salt in takeout and shopping. If you have to eat, you can use water before eating.
Reduce the consumption of fried foods, or foods with more fat, such as poultry skin, barbecue and so on.
Try to reduce or do not drink alcohol. You should intake about 2000ml of white water every day.
04
It is important to eat vegetables first. The correct diet order can effectively reduce blood sugar
Understand the diet principles of diabetes, and pay attention to the correct dietary order, because the right way to eat is also an effective means of controlling sugar. There is a simple principle for the correct sequence of meals: eat vegetables first!
Eat vegetables first and then eat
The correct sequence of meals is so simple. But the magic thing is that simply changing the eating order can inhibit the rise of blood glucose after meals and reduce the secretion of insulin after meals. This may be because the dietary fiber of vegetables can inhibit the absorption of sugars, and then inhibit the rise of blood glucose.
Let's be more specific:
1. Eat vegetables first
First, eat vegetables. The amount of food is not general. There is no requirement, but it should at least exceed the size of two fists. Vegetables are rich in vitamins, minerals, phytochemicals and dietary fiber. If you don't prepare vegetables specially, you can consider eating two tomatoes, a cucumber or drinking a glass of vegetable juice.
2. Second, eat protein
Proteins include lean meat, seafood, beans, milk and eggs. These are the sources of high-quality protein. You can eat them, but don't be too single.
3. Finally, eat staple food, preferably the whole grain rhizome food we mentioned earlier. If you choose starch, you can consider the four types of food we mentioned above.
However, it should be noted that the amount of staple food should be controlled at 100-150g per meal, that is, 2-3 meals. If you need to control the amount of food, it is also a good choice not to eat staple food for dinner. The interval between vegetables and staple foods should be kept at an interval of 5-10 as far as possible, so we need to chew and swallow carefully in this process.
There are also some tips. If you need to drink some wine when going out to a party, it is recommended to drink it when eating meat and protein, so that there will be no great change in blood sugar; Fruits can be eaten after meals, but try to choose fruits with low glycemic index, such as apples, etc. you can also eat some snacks after meals, but snacks should be mainly nuts without sugar.
05
For the effect of eating order on blood glucose, two related research results
Seeing this, you may ask, is the eating order really so magical? In fact, many studies have confirmed the effect of eating order on blood glucose. For example, a team of dozens of diabetic patients and dozens of normal people for a comparative study, by giving these people wearing a continuous glucose monitoring device, monitoring the blood sugar changes for about 3 days, cross test first eat vegetables, the last to eat or eat the effect of vegetables. As a result, postprandial blood sugar decreased significantly, especially after lunch and dinner, regardless of diabetes or normal blood sugar.
Other long-term studies have also confirmed that the order of consumption is effective in controlling glycosylated hemoglobin. This study has 101 diabetic patients, who do not have any control over their diet. Their glycosylated hemoglobin is basically controlled at around 8%. 69 of them receive the correct ordering of meals, and 32 of them receive diet control. Two groups of patients receive instructions from nutritionists every month. After two years of follow-up, comparing the glycosylated hemoglobin of the two groups, it was found that the glycosylated hemoglobin of the group receiving the correct eating order decreased from 8.3% to 6.8%, while that of the other group decreased from 8.2% to 7.3%.
Therefore, the research results show that choosing the right order of meals, comparing traditional food control, lowering blood sugar effect is better, and patients' acceptance is higher, so diabetic patients are worth trying.
06
What should I do when I want to eat and can't eat?
It says a lot about diabetes diet related problems, but many people still face a big problem, that is, greedy, because patients with diabetes will be asked to control diet, but often the habit of long-term development is difficult to change.
In fact, if we carefully analyze our diet and habits, we will find that food is not only used to relieve hunger, but also has a great relationship with our emotions. For example, when a baby cries, it will be fed, and then it won't cry; Adults are in a bad mood. They can't go shopping without eating all kinds of snacks; During the Spring Festival, people always have a big meal, etc. in fact, people are used to using delicious food to meet their emotional needs, which makes people have a kind of dependence. When they are in bad mood or excited, they should use food to comfort or reward. Therefore, some psychologists believe that to control eating habits, we must first deal with the emotions controlled by food.
So how?
The first point is to pay more attention to your eating behavior and find the reasons for your appetite. For example, if you like to go to the refrigerator to find snacks, leave a note on the refrigerator: are you sure you want to eat snacks? Believe that you may lose part of your appetite.
The second point is to find out the relationship between diet and emotion. This is to find out which emotions will trigger their unconscious eating, and record these emotions and try to avoid them next time.
Third, when you have an appetite, you should find a vent for your emotions. For example, find yourself the reason for your poor mood. How should you solve it? Or ask a friend for advice; Avoid giving yourself too much pressure; Find other ways to relieve emotions, divert attention, etc.
Doing this is a good start and helps to form good eating habits. Combined with the eating principles and eating order mentioned above, I believe that improving blood sugar and maintaining health is not a difficult problem.