According to statistics, the prevalence of diabetesamong adults in my country is 12.4% , prediabetesprevalence rate is 38.1%, nearly half of adults have abnormal blood sugar!
Diet and diabetes are closely related. Recently, Diabetes UK has given 10 dietary recommendations for people with diabetes for your reference.
1. Choose healthier Carbohydrates
Here are some healthy carbohydrate sources:
whole grains such as brown rice, buckwheat, and whole wheat;
legumes, such as chickpeas, soybeans, and lentils;
Dairy products such as unsweetened yogurt and milk.
2. Eat less salt
Light The average adult who is physically active should consume a maximum of 6 grams of salt per day, preferably control below 5 grams, learn to read food labels, and reduce the purchase of high-salt foods.
3. Eat less red meat and processed meat products
Red meat consumption Pay attention to control. my country’s dietary guidelines recommend that the average daily consumption of poultry and livestock for an average adult aged 18-64 birth weight is between 40-75 grams(a medium-sized egg weighs about 50 grams).
It is recommended to try the following foods every dayreplace processed meat< span>:Beans such as soybeans and lentils; eggs; fish; poultry such as chicken and turkey; unsalted nuts.
Among them, beans are an excellent substitute for red and processed meats,In addition, it is recommended that Eat fatty fish like salmon and mackerel twice.
4. Eat more fruits and vegetables span>
People with diabetes can still eat fruit, fresh, frozen, dried or canned, and preferably not After eating at one time, you can choose fruits with low sugar content according to your own blood sugar control, and eat them several times a day instead of fruit juice.
Past related articles: Fruit sugar content rankings, very unexpected after reading it!
5. Choose foods that contain beneficial fats
the following Foods contain fats that are good for the body:unsalted nuts, seeds, avocados, oily fish, olive, canola and sunflower oils. While animal foods and Saturated fatty acids in processed foods can increase blood cholesterol levels and increase the risk of heart disease.
In addition, you should< span>Limitthe following foods:red and processed meats; ghee; butter; lard; biscuits and pastries such as cakes.reduce the amount of Oil quantity.
reducesweetened beverages, energy drinks and juices can be replaced withwater, plain milk or unsweetened tea and coffee. If you really want to drink it, you can occasionallyReplace sugar-sweetened beverages with low- or zero-calorie sweeteners, which are also not recommended for regular consumption.
7. Choose healthy snacks
Snacks can be selected in moderationUnsweetened yogurt, unsalted nuts, seeds, fruits and vegetables, not chips, cookies and chocolate.
8. Limit drinking /strong>
Abstain from alcohol as much as possible. If you are injecting insulin or taking hypoglycemic drugs, you must not drink alcohol on an empty stomach to avoid hypoglycemia, which can be life-threatening in severe cases.
9. Don’t be superstitious about “diabetic foods”
Don’t be superstitious about so-called “diabetic foods”. There is no evidence that these foods have additional benefits for a healthy diet. These foods have the same fat and calories as regular foods and can affect your blood sugar levels.
Nowadays, many friends with diabetes are keen to buy some xylitol-containing foods or some foods that are advertised as “sugar-free”, but such foods Also don’t eat too much.
Foods Containing Xylitol
Xylose Alcohol is a natural plant sweetener, which is not easily fermented by microorganisms to produce acidic substances, which helps to reduce the generation of caries bacteria and tartar, and has a certain effect on preventing dental caries.
In addition, the sweetness of xylitol is 1.2 times that of sucrose, but the calories are only 60% of that of sucrose. Insulin is required to provide nutrients to tissues directly through cell membranes. Some friends have high blood sugar. After eating food containing xylitol, blood sugar will not rise so fast and high.
However, if xylitol is consumed in excess, it will lead to increased levels of triglycerides in the human blood. If triglycerides are high, it may increase the risk of coronary atherosclerosis in blood vessels, especially important blood vessels, which can eventually lead to heart problems. The complications of diabetic patients, nine out of ten are in the aspects of cardiovascular and cerebrovascular diseases.
Nowadays, many people prefer to choose “sugar-free food” out of the psychology of losing weight or controlling blood sugar, thinking that eating such food is not easy to gain weight, and can stabilize blood sugar, which is more suitable for them.
This idea may be good, but it falls into a misunderstanding:It is ‘s understanding of the word “sugar”.
Sugar-free foods are not sweet because there is no added sugar in production, but many foods still contain a lot of starch, which will be stored in the body Converted to glucose, and can lead to wild swings in blood sugar or weight gain. There are also many foods, which are sugar-free, but have a high fat content. Regular consumption can also cause problems such as obesity, heart disease, and high blood pressure.
Therefore, you can’t eat without moderation just because some foods are “sugar-free”. Don’t just look at what’s not when you buy groceries”Sugar-free” or sweet or not, you should look at their food ingredient list before deciding whether to eat them.
10. Get it from food Minerals and Vitamins
There is no evidence that mineral and vitamin supplements can help manage diabetes. If taking, it must be taken under the guidance of a physician, preferably through food to obtain essential nutrients.
Finally, moderate exercise is beneficial for blood sugar control. If there is no special exercise taboo, it is recommended to do at least 150 minutes of moderate-intensity exercise every week, which can be done in several times.
Department of Clinical Nutrition, Peking Union Medical College Hospital
Professor Yu Kang p>
The health science platform [Eat three meals a day] hosted by Professor Yu Kang, Department of Clinical Nutrition, Peking Union Medical College Hospital, welcome to pay attention!