Fine grain, coarse grain 6..4
As the four staple foods, the sugar content of flour, rice, millet and corn is 74%-76%. Millet and corn have more dietary fiber, which can slow the absorption of glucose. However, if you eat too much, it may increase the burden on the gastrointestinal tract and affect the absorption of protein and some trace elements. Sugar friends may wish to remember a golden rule for eating staple foods, that is, the ratio of fine grains to coarse grains is 6..4.
When friends and family meet, the meal time is often longer, and eating too late staple food may lead to low blood sugar. Therefore, when a sugar friend is eating out, he should take the initiative to ask for a staple food.
Preferred steaming and boiling
The meat in the main dish is 2-3 per day. Eat less foods with high cholesterol content, such as animal offal, egg yolk, caviar, etc.; processed foods such as meatballs, meatloaf, ham, sausage and other high animal fats are not suitable. The cooking method should be based on low-oil cooking such as steaming, boiled, braised, marinated, and cold salad. For example, the fish should be steamed instead of braised, and fried food should be avoided.
Deep-sea fish (such as tuna) are the first choice for seafood. However, some seafood products have high cholesterol levels, such as cholesterol per gram of shrimp skin even higher than pig liver and sheep kidney. In addition, you should eat less shrimp head, squid, crab yellow and so on.
Tofu can’t be eaten open
In general, vegetables are low in sugar, fat and calories, but carrots, onions and garlic are about 10%, and it is best to eat less.
Some sugar friends count bean products in vegetarian diets, thinking that they can eat casually. In fact, their calories are not low. In particular, oily tofu, soybean hulls and other oils are high, and diabetics should eat moderate amounts. And excessive intake of protein will increase the burden on the kidneys. Therefore, soy products are not “more good.”
When eating vegetables, the soup should be drained to reduce oil intake; when the soup is served, the soup should be selected instead of the thick soup, and the upper layer of oil can be removed; or the cooking method of replacing the oil with water, that is, the main ingredient and the auxiliary material after sizing Put it in a boiling water pot and cook it in other ways.
Orange grapefruit meal
For sugar lovers, in addition to the staple food, fruit is also listed as a “strict care.” For sugar friends whose postprandial blood glucose is less than 10 mmol/L, it is permissible to eat fruits with lower sugar content such as watermelon. Recommended oranges, grapefruit, lemons, plums, apricots, pineapples, strawberries, cherries, etc. These fruits contain less than 10 grams of sugar per 100 grams. Suitable for eating between meals.
It is not advisable to eat fruit immediately after a meal. Generally, it is selected on an empty stomach, such as 9-10 am, 3-4 pm, or 9 pm. Can buffer hunger and prevent hypoglycemia.
Drink more green tea and drink less alcohol
Among the drinks, tea is the most popular, such as green tea, flower tea, oolong tea, and barley tea. Sugar-free tea drinks, sugar friends can drink at any time.
Milk and soy milk are also good drinks for sugar friends. They are rich in protein, calcium and other nutrients, but you can’t add sugar when you drink. When purchasing, it is best to choose “pure milk” or “original soy milk”. Yogurt should be degreased.
It is best to choose dry red and dry white wines with low sugar content and rich nutrition. While limiting the amount of alcohol, be careful not to drink alcohol on an empty stomach, as this may result in hypoglycemia.
Less peanuts and melon seeds
When friends and relatives talk about each other, they often have a variety of dried fruits, but sugar friends, especially those with hyperlipidemia, can’t eat it casually.
Nuts are high in fat and are high in calorie foods. 25 peanuts is equivalent to half a tassel; 2 peanuts and walnuts produce about 500 kcal, which is 1/3 to 1/4 of the total calories required for a typical diabetic patient. Unlimited eating can cause blood sugar to rise, so it is best to eat less or not. If you must eat, you must first calculate the calories and deduct the corresponding staple food.