Reviewer: Jian Gao (Zhongshan Hospital Affiliated to Fudan University)
The content of this article is based on US institutions/medical services and is for readers’ reference only. If you have further needs, please consult your doctor or your street or community.
Food choices are critical for people with diabetes. Some foods are suitable for diabetics, while others are contraindicated.
Eating any food requires moderation, even the food that the patient considers “the most fasting” to eat occasionally, even in small amounts.
But doing so will not help improve the patient’s nutritional status, and it will be easier to control diabetes if the patient adheres to the “optimal” strategy.
One, starchy foods
The patient’s body needs carbohydrates, but they need to be chosen carefully. Use the following checklist as a guide.
Best Choice:
Whole grains, such as brown rice, oats, quinoa, millet, or amaranth.
Roasted sweet potatoes.
Whole grain products with no (or little) added sugar.
Image source: Zhanku Hailuo
Worst Choice:
Processed grains, such as milled rice or flour;
Cereals that contain very little whole grains and a lot of sugar;
white bread;
French fries;
Fried pasta tortillas.
Second, vegetables
Eat more vegetables to get fiber, and a small amount of fat or salt (unless you add it yourself).
Remember, potatoes and corn are carbohydrates.
Best Choice:
Eat fresh vegetables raw or lightly steamed, simmered, or roasted;
Ordinary frozen vegetables, please steam them slightly before eating;
Greens like kale, spinach, and arugula. Iceberg lettuce has low nutritional value and is therefore not recommended.
Low-sodium or non-preserved canned vegetables.
Various vegetables: dark green, red or orange vegetables (such as carrots or red peppers), white vegetables (onions), and even purple vegetables (eggplant). The 2015 Dietary Guidelines for Americans recommend a daily intake of 2.5 cups (about 590ml) of vegetables.
Image source: Zhanku Hailuo
Worst Choice:
Canned vegetables with high added sodium;
Vegetables cooked with lots of butter, cheese or sauce;
Kimchi (if the patient needs to control the sodium content, otherwise it can be eaten);
Sauerkraut (same reason for controlling sauerkraut, so people with high blood pressure need to moderate it).
Three, fruit
Fruit provides carbohydrates, vitamins, minerals and fiber.
Most fruits are low in fat and sodium. But they usually have more carbs than vegetables.
Best Choice:
Fresh fruit;
Plain frozen or canned fruit with no added sugar;
Sugar-free or low-sugar spreads or preserves;
Unsweetened applesauce.
Worst Choice:
Canned fruit with plenty of syrup;
chewy dried fruit;
p>
Normal jams, jellies, and preserves (unless eaten infrequently);
Sweetened applesauce;
Mixed juices, fruit drinks, juice drinks.
Four. Protein
Patients can choose from beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.
Best Choice:
American Diabetes Association lists the following foods as top choices:
Plant protein, such as beans, nuts, seeds, or tofu;
Fish and seafood;
Chicken and other poultry (preferably breast if available).
Eggs and low-fat milk.
If you eat meat, eat less fatty meat and don’t eat the skin of poultry.
Image source: Zhanku Hailuo
Even if the patient is not a vegetarian, they should eat beans, nuts, or tofu for some plant-based protein. In this way, some nutrients and fiber that are not found in animal-related foods can be absorbed.
Worst Choice:
Fried meat;
High-fat meats, such as ribs;
Pork bacon;
regular cheese;
Poultry with skin;
Fried fish;
Fried tofu;
Beans cooked in lard.
V. Dairy Products
Consume low-fat dairy products. If you want to eat full-fat dairy, you should eat less.
Best Choice:
1% fat or skim milk;
Low-fat yogurt;
Low-fat cottage cheese;
Low-fat or non-fat sour cream.
Worst Choice:
whole milk;
Plain yogurt;
Plain cottage cheese;
Plain sour cream;
Ordinary ice cream;
Normal blended milk.
6. Fats, oils and sugars
It’s hard to avoid fats, oils, and sugars, but it’s easy to gain weight if you eat too much. This can make diabetes control more difficult.
Best Choice:
Natural vegetable fats such as nuts, seeds, or avocados (high in calories, so should be eaten in small amounts);
Foods that contain omega-3 fatty acids, such as salmon, tuna, or mackerel;
Vegetable oils such as canola, grapeseed, or olive oil.
Worst Choice:
Any food that contains artificial trans fats, which are bad for the heart. Even if the label says it has zero trans fat, check the ingredients list for any “partially hydrogenated” ingredients.
Large amounts of saturated fat, found in most animal foods, as well as in coconut and palm oil. If you have heart disease and diabetes, you should ask your doctor to confirm intake restrictions.
Seven, beverages
When you drink your favorite beverage, you may be consuming more calories, sugar, salt, or fat than you would otherwise eat. Read the label and find out how much each ingredient is in each serving.
Best Choice:
Water, unflavored or flavored sparkling water;
Unsweetened tea (with a slice of lemon);
Light beer, small amounts of wine, or non-fruity mixed drinks;
Black coffee or coffee with low-fat milk and sugar substitutes.
Worst Choice:
Normal soda;
Normal beer, fruity mixes, liqueurs;
Sweet tea;
Coffee with sugar and cream;
Flavored coffee and chocolate drinks;
Energy drinks.
*The content of this article is for the popularization of health knowledge. It cannot be used as a specific diagnosis and treatment recommendation, nor can it replace the face-to-face consultation of a licensed physician. It is for reference only.
*The copyright of this article belongs to Tencent Medical Dictionary. Unauthorized reprinting by media is prohibited. Illegal reprinting will be investigated for legal responsibility according to law. Individuals are welcome to forward to the circle of friends.