Core indicators

As a diabetic, staple foods are a headache. If you don't eat it, you can't keep up with the nutrition, and if you eat it, it's easy to raise your blood sugar. One of the most central indicators is the glycemic index, the following I ranked according to the glycemic index of staple foods for you to choose a few of the most suitable for diabetic staple foods.

Promoted quality ingredients

bran

The glycemic index of this stuff is only 19, which is definitely the lowest glycemic index among staple foods. However, this ingredient is not well digested is also famous, so it can be used as a tonic for a few days to eat once, it is not recommended to eat all day long, especially if you have a bad stomach and intestines, it is recommended to be cautious.

black rice congee

Compared to rice porridge 68, black rice porridge glycemic index, only 37, is the absolute conscience. And black rice is richer in nutrients than rice, especially high in iron, which is the preferred ingredient for diabetics to prevent anemia.

corn

Sweet corn has a glycemic index of 51.8 (fluctuates to account for varietal differences). Corn is inexpensive and nutritious, especially because it is available everywhere. It is the most common staple food for diabetics. It is important to note that the cornmeal porridge we often make must be as coarse as possible, or even ballast porridge. In short, the coarser the better for diabetics.

special note

In fact, all staple foods can be eaten by diabetics, but those with a high glycemic index must be eaten sparingly. For example, our common rice, white steamed buns, white noodles and noodles. ,

It is not recommended to reduce the total amount of carbohydrates in order to control blood glucose, except in special circumstances to ensure that the main food is more than 250 grams per day. Blood glucose can be controlled by eating fewer and more frequent meals (don't be afraid of trouble, the document on diabetic dietary guidelines clearly recommends that people with diabetes should eat 5 meals a day).

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Rice, noodles, steamed bread is the most common in our daily life "staple food", many diabetic patients do not dare to eat casually, for fear that this will make the rapid rise in blood sugar, so the consumption of side dishes all year round, this is a wrong approach, our human body needs a variety of nutrients, the diet is the main channel of intake of nutrients, so the "staple food" must be eaten. The main food is the main channel of nutrient intake, so the "main food" is necessary to eat.

How to eat staple foods scientifically - principles?

1, try to eat dry rice

When comparing equal amounts of dry rice and thin rice, thin rice is more easily digested and absorbed by the body, which also means it is easier to raise blood sugar.

2, try to eat hard food

The harder the food, the longer it takes to chew and digest it compared to softer foods, which can slow the rise in blood sugar.

3, try to eat slowly

Chewing slowly is a dietary bylaw that many people know, and it applies immensely to diabetics, too much food too fast can lead to too much pressure on the pancreas and harm its function.

How to eat staple foods scientifically - choices?

1, brown rice + rice

Compared to simple rice, diabetic patients can add some brown rice, so that in addition to making patients "full", more can regulate blood sugar and blood lipids.

2, fresh corn

It has a GI of 55, but needs to be identified with other corn products. All types of processed cornmeal, corn mush, and fast food corn are easily absorbed by the body, so they are not recommended.

3, Buckwheat products

Buckwheat contains a variety of amino acids that are extremely nutritious, and the presence of eight amino acids that can promote the formation of insulin makes it advisable to consume it.

PS: diabetic patients do need to pay attention to "eat", but absolutely not to choke on food, in contrast, natural, unprocessed food is better than processed, more conducive to blood sugar control, so it is recommended that patients can eat "brown" some, which is the way to health!

Once suffering from diabetes, daily diet has become a "big problem", eat less will become hypoglycemic, dizziness, the whole body in addition to cold sweat, can eat more, the glycemic index is very likely to directly burst the table, the harm is greater, the First Affiliated Hospital of Sun Yat-sen University, deputy director of the Department of Nutrition, Ye Yanbin, doctor, said the daily dietary control of diabetics For the prevention of diabetes and delay the occurrence of its complications has an important role, the doctor will usually tell patients how to eat every day, but many patients will not pay attention, especially to calculate the number of various types of food according to their energy, it is more difficult to understand.

"In fact, the daily diet of diabetic patients, said complex is not complicated, just need to master the 'palm rule', you can easily deal with how to eat the problem." Ye Yanbin introduction.

Grains and cereals (carbohydrates): two punches a day

Explanation: Compared to other nutrients, carbohydrate intake has an immediate impact on blood glucose levels. As a result, many people with diabetes are afraid to eat this type of food, do not eat staple food has become a common phenomenon, in fact, this practice does not have the slightest benefit to people with diabetes, and there is a possibility that hunger because of hunger lead to starvation ketosis.

It is recommended that the daily intake of carbohydrates is best for their two fist-like size, which coarse grains such as millet, corn, barley, oats, buckwheat, brown rice, etc. for the best choice, fine grains, noodles, steamed bread, rice, etc. can also be appropriate to eat.

Fish, eggs or legumes (protein): one palm a day

Explanation: In general, the daily intake of protein for diabetic patients to their own body weight as a standard, 1 gram of protein per kilogram. If the condition is serious or wasting condition, can be increased appropriately, simply put, if you have 70 kilograms should be intake of protein for 70 grams, equivalent to the size of your own palm, the thickness is equivalent to the thickness of the little thumb, experts suggest that protein is best to choose high-quality proteins, such as eggs, lean meats, soybeans and so on.

Oleoresins (fats): one thumbnail a day

Interpretation: diabetic patients on the daily fat intake requirements are more stringent, it is best not to exceed 50 grams, obese people should be even lower, because a high-fat diet will impede the utilization of sugar, in daily life, the choice of fats and oils is best to unsaturated fatty acids, such as vegetable oils, fish oils do not select the lard, cream, etc., in addition to animal organs, egg yolks, fish roe high cholesterol food eaten sparingly.

Vegetables: two handfuls a day

Explanation: Whether or not suffering from diabetes, daily intake of two hands can grasp the amount of vegetables, their bodies are very good, because vegetables are rich in vitamins and dietary fiber, not only can increase the body's immunity, for diabetic patients, but also has the effect of lowering blood sugar.

Of course, it is best for diabetics to choose vegetables that are mainly green vegetables, such as cucumber, cabbage or soybeans, cabbage, etc. Root vegetables such as sweet potatoes, potatoes, lotus roots, etc. need to be categorized as staple foods because of their high starch content.

Fruit-based as appropriate: a fistful a day

Interpretation: diabetic patients are often worried about the high sugar content in the fruit and dare not eat, for diabetic patients, every day is best in the morning at 10 o'clock or 3-4 o'clock in the afternoon to eat fruit, is the amount of fruit to keep within 1 fist.

In addition the choice of fruit varieties is also required, it is best to choose fruits with less than 10% sugar content, such as watermelon, apples, peaches, pears, cherries, plums, dried apricots, mandarins, oranges, dragon fruits and so on.

[Professional doctor to help you answer]

Diabetics know that dietary control is the most basic treatment, but never simply what to eat or not eat, the core of which is to limit the total calorie intake throughout the day, these calories are mainly by the food of carbohydrates, fats and proteins in the three major nutrients to provide, and carbohydrates to provide the calories accounted for about 65% of the carbohydrates are mainly contained in the staple food, so how to arrange the three meals a day of the staple food is the top priority of diet control.

So, how do diabetics organize their staple foods in the most reasonable way?

First of all, it is important to know how much staple food you can eat throughout the day. This involves knowing how many total calories you need throughout the day. A simple algorithm is based on body weight, for example, if your weight is 65 kilograms, you will need a total of about 65*30=1950 kcal throughout the day, or 10% less if you are overweight, i.e. about 1755 kcal.

Secondly, the total calories needed throughout the day in 65% by the main food to provide, that is, about 1950 * 65% = 1268 kcal, and each gram of carbohydrates can provide 4.1 kcal, that is, 317 grams of carbohydrates need to have carbohydrates, and then converted to the number of pounds we are familiar with, that is, about 6.34 tens of pounds, this pounds of pounds refers to the raw weight of the staple food, which is the whole day's intake of the staple food.

Third, knowing how much staple food you can eat throughout the day, you can distribute the amount of staple food evenly among the three meals, or according to the ratio of 1:2:2 for breakfast, lunch and dinner, and you should learn the method of replacing staple food as well as eating skills, which not only enriches the variety of staple food, but also facilitates the stabilization and control of blood glucose, for example:

• Eat rice, steamed bread, noodles and other staple foods, with vegetables to eat together, a mouthful of vegetables a mouthful of staple food, helps to mix more dietary fiber in the staple food, slowing down the speed of digestion and absorption, reducing the magnitude of the rise in blood sugar

• Every day you can have a meal to choose bean noodles, oat noodles, sorghum noodles and other coarse grains, which contain more dietary fiber is conducive to stabilizing blood sugar, but also can play a laxative, prevent constipation. It should be reminded that the amount of sugar in coarse grains is not less than white rice, white flour, the amount of food can not be excessive.

• Eating as slowly as possible to slow down the rate of entry of staple foods into the small intestine, the rate of blood glucose absorption will also be slowed down, and the magnitude of the elevation decreases, which can effectively avoid fluctuations in blood glucose after the meal and before the meal.

• Staple food can be accompanied by some legumes, such as rice with some red beans, mung beans and other miscellaneous beans, not only can reduce the amount of rice and noodles, but also help to increase the intake of high-quality protein, which is very helpful in controlling blood sugar.

• Sweet potatoes, potatoes, pumpkins, yams and other root foods, diabetics can be used as a substitute for staple foods such as rice and noodles, and can be replaced with staple foods such as rice and noodles in the ratio of 2:1. Many diabetic patients eat sweet potatoes and other blood glucose will rise, the main reason is that there is no subtraction of the corresponding other staples, equivalent to more staple foods, so that caused the rise in blood glucose.

In short, how to eat staple foods for diabetics, the main thing is to manage the amount, do not eat, in addition to pay attention to the practice and eating method to slow down the speed of digestion and absorption, as long as you have developed good habits, in fact, it is a very simple thing, as the saying goes: diabetics nothing can not be eaten, depending on what you will eat will not eat.

I hope this answer can help you, welcome to click on the attention and leave a message, together to learn and exchange more health knowledge.

One of the principles of the diabetic diet is to control total energy, and the other is to reduce the glycemic load of the diet, that is, to reduce the magnitude of blood glucose fluctuations. The same goes for staple foods, and you can refer to the following points:

1. Add foods containing dietary fiber to the staple food, rice can add buckwheat, millet, oats and other whole grains, or add some red beans, peas, chickpeas and other beans, or purple potatoes, taro, yams and other potatoes. Foods containing dietary fiber compared to refined staple foods low calorie, strong sense of satiety, conducive to controlling energy intake; at the same time, dietary fiber can slow down the digestion of staple foods, reduce the rate of postprandial blood glucose rise, to help improve the function of the pancreas.

2. Don't eat soft food, eat hard food, and don't drink congee if you can eat. The more mushy the staple food is, the faster it is digested and absorbed, and the greater the fluctuation of blood glucose after meals, which is not conducive to blood glucose stabilization.

3. Eat mixed grain buns instead of white bread. Fermented pasta (white steamed buns) digestion and absorption rate is higher compared to white rice. If you want to eat steamed buns can be added to the appropriate amount of mixed grains, or make whole wheat steamed buns to reduce the magnitude of blood sugar fluctuations, which is conducive to the stabilization of blood sugar.

Also be careful to eat your main meal with vegetables and soups to reduce the rate of eating, again to reduce energy intake and slow the rise in blood sugar.

Hello! Nourish thought that in general, it's all about eating small, frequent meals and a mix of coarser and finer foods.

According to Nutrient Jun understanding, the South people staple food to rice-based, the North people staple food to noodles and steamed bread-based. We will do an analysis and comparison of these three staple foods to see how diabetics eat well.

Let's take a look at the data for the three staples, below:

① Rice: 116 calories, 25.9 carbohydrate content, glycemic index 83.2, glycemic load 21.5.

② Noodles: calories 286, carbohydrate content 61.9, glycemic index 81.6, glycemic load 50.5.

③Buns: 223 calories, 47.0 carbohydrate content, glycemic index 88.1, glycemic load 41.4.

Based on the data above alone, rice has a slightly smaller impact on blood sugar, noodles have the biggest impact on blood sugar, and steamed buns are in the middle.

So does this mean that noodles and buns are not suitable?

Nutrient thought not, the reason why the noodles and buns have such high figures, this may be with the noodles and buns on the market, are made from refined rice and refined flour. If you make your own coarse grain, mixed grain noodles and steamed bread, the effect on blood sugar, will certainly be lower than rice.

So how should these staples be eaten in order to have the lowest impact on blood sugar?

Nourish the gentleman two days ago introduced about the noodles on the way to eat, is summarized in three words: slow, hard, cool.

And for rice and steamed bread, Nourish Jun thought, slow also eat the same suitable for love rice and steamed bread diabetic friends. Today, the health gentleman to add two more points, that is, eat less and more meals, coarse and fine collocation.

1. Eat less and more meals

This dietary principle applies to all foods, not just staples. Control the total number of calories in a day by distributing them over as many meals as possible. For example, while three meals are fine for a normal person, a diabetic can have four, five, or even more.

2、Coarse and fine collocation

It has been mentioned above that the reason for the high data of noodles and buns is most likely that the flour at the source is refined flour. Then when we eat staple food, if we pay attention to the coarse and fine combination, we can effectively reduce the impact of staple food on blood sugar.

Finally, I wish all my diabetic friends, a healthy diet and successful sugar control!

Thanks for the invite.

The most important thing for sugar lovers is to control the stability of blood sugar, in addition to avoiding the direct addition of refined sugar food, should also try to avoid excessive intake of starch, carbohydrate content of food, and staple food is such a food. However, it is impossible for sugar lovers not to eat staple food. Staple food is the main source of energy that provides the most glucose, and sugar lovers must also eat staple food in order to maintain normal daily metabolic and physiological activities.

①Mix and match the thick and thin, work without getting tired

We usually eat most of the staple food is white rice, pasta, but these staple foods are fine grains, factory will undergo fine processing, remove a large number of bran components, but thus also lose a large amount of dietary fiber, minerals and some of the vitamin components. The loss of dietary fiber means that these fine grains are more easily digested and absorbed, and the starch is more easily broken down into glucose, and blood sugar rises faster after meals.

Therefore, when we eat staple food more to add some coarse grains, mixed beans mixed, such as oats, quinoa, brown rice, red beans, mung beans, fava beans, etc., these foods can provide richer dietary fiber, slow down the speed of digestion of food, inhibit the rate of fat, cholesterol, sugar absorption, and smooth the postprandial blood sugar. You can also replace staple foods with potato foods that are rich in dietary fiber, which has the same effect.

②Pair with meat and vegetables, don't just eat the main dish

When you eat, you should definitely eat a mouthful of vegetables and a mouthful of meat, and then a mouthful of rice, don't just stare at the rice. Many friends like to eat with salt flavor good food with rice hollister, and then come back to slowly eat vegetables and meat, this way of eating is actually very detrimental to smooth postprandial blood sugar. For example, many people love to use the dried mother, tofu milk rice, a bowl of white rice is gone, so it is not good for blood sugar smooth. More meat and vegetables with staple food together with other food can help reduce the chance of starch contact amylase, slow down glucose absorption, smooth blood sugar.

③ Chew slowly and control the intake of staple foods

Don't gulp down your staple food, chewing slowly is a better choice. In addition, the amount of staple food is also stipulated, the amount of staple food in a meal is best not to exceed 200g, about the amount of a small bowl of rice, it is best not to exceed the amount. In addition, pay attention to the mix of coarse and fine. Potato food should not be excessive, about a medium-sized potatoes, half of a large sweet potatoes, a few small sections of yam is almost the same. If other dishes have starch-rich foods, it is best to reduce the intake of staple foods to balance the intake of carbohydrates. Of course, sugar lovers can also moderately reduce some of the main food intake, improve the proportion of protein and fat intake, but not completely do not eat staple food.

I feel that diabetics have exceptions. Very sweet food to eat less or do not eat the place, the staple food should be diversified, do not call the disease to scare themselves, this dare not eat that dare not eat, bun head, noodles, rice, pancakes, groundnut, etc. can be a staple food, just a quantity, grasp this amount, daily life and then pay attention to; 'less salt, less oil, less angry, half-starved and not full more walks' stabilize the mood, coupled with conventional treatment, diabetes is slowly getting better!

First, control the total amount of food, seven or eight minutes full; second, choose the right food; third, eat the right way; fourth, do not immediately rest after eating. First of all, control the total amount: the total amount of raw rice or noodles per meal should not exceed 75 grams, eating starchy foods such as potatoes, sweet potatoes, lotus root, yams and other foods is to deduct the corresponding amount of staple food, eat seven or eight minutes full that is, put down the chopsticks, stop eating; two choose the right food: staple food as much as possible coarse and fine with coarse and fine grains in the ratio of about 1:3, coarse grains have a high amount of dietary fiber can slow down the postprandial blood glucose, my article "High blood sugar to eat more coarse grains, which one of the coarse grains better" and "Diabetic". High blood sugar to eat more coarse grains, which one of the coarse grains is better" and "diabetics should do eight points" have explained how to match the specific diet, I hope to help you; three to eat the right way, staple food glycemic fast, vegetables slow glycemic, the two at the same time eating can be a smooth postprandial blood glucose, while paying attention to chewing and slow swallowing; four eat do not pay attention to immediately: half an hour after the meal you can do some household chores or take a walk and other light physical activities, help relieve postprandial blood sugar, half an hour and then do or lie down to rest.

What is a good staple food for diabetics? This in my opinion should be a better mix of coarse and fine. Because you just eat fine rice and noodles, then the glycemic index will certainly be very high, but if you eat all the coarse grains, it certainly does not work, why? It will make your gastrointestinal tract increase a great burden, diabetic gastrointestinal function is fragile, coarse grains are not easy to digest, coarse grains are rich in a variety of vitamins and dietary fiber content. It can slow down the gastrointestinal emptying time, so as to achieve the purpose of postprandial blood glucose level decline. So diabetic patients in the daily meal, must pay attention to chewing and swallowing slowly, the only way to achieve the absorption and utilization of nutrients in the food, but also can play a role in reducing the burden of gastrointestinal function, eating time is also the longer the better, because the meal time dragged out, not only can reduce the amount of food intake, but also can increase your sense of satiety, a two-for-one approach. Diabetes treatment diet is the most crucial, therefore, when it comes to the eating habits of diabetics, that's a lot to learn here. The best way to treat diabetes is to keep your blood sugar levels stable for a long period of time, but also to keep the cells in your body well nourished, because this is the only way to keep the complications of diabetes from happening to you, or to delay them. Remember to eat more foods that increase the sensitivity of pancreatic islet cells, such as konjac, nori, broccoli, spinach, bitter melon, and shiitake mushrooms. It helps to promote improved treatment and control of your diabetic condition.

Recently, a foreign diabetes experts found that: light fasting, for the reversal of the condition of type 2 diabetes has a great role and benefits, because light fasting can let your pancreatic islet cells to get some recuperation and restoration, I do not think that this is not reliable, because diabetic patients have to control their diets every day, already hungry, and then a light fasting therapy, if a hypoglycemic event occurs, it is not even more dangerous? What's the point of having a light fast? Hypoglycemia can be much more dangerous than hyperglycemia, serious coma or even shock. One serious hypoglycemic episode and months of diabetes treatment are wasted. That's why it's better to be cautious about this issue. Can not be numb to follow the trend. Eat less, eat more this argument should be more reliable a little bit.

Diabetic patients can choose to use the roughage varieties are: oats, buckwheat, barley, brown rice, millet, red beans, mung beans, black rice, black beans and so on, you can choose a variety of food, the nutritional balance is more favorable.