Vegetables play a big role in the sugar control process of diabetics. Low-calorie, low-carbohydrate, low-glycemic vegetables can not only delay the digestion and absorption of carbohydrates, so as to achieve The purpose of lowering postprandial blood sugar can also increase satiety under the premise of controlling total calories and reducing staple food. Of course, there are other benefits, such as supplementing vitamins and minerals, replenishing water, moistening dryness and quenching thirst, promoting intestinal cleansing, reducing stool, delaying the absorption of lipids, and lowering cholesterol.
Fresh vegetables are indeed a tool for controlling sugar in diet therapy, but this A sharp weapon is a “double-edged sword”. If you use it well, the benefits will outweigh the risks. If you use it poorly, the risks will outweigh the benefits.
Because vegetables are low in calories, low in carbohydrates, and low in glycemic index, many sugar lovers have no plan for eating vegetables , and there is no limit, it is easy to cause some problems, such as insufficient calories, malnutrition, and blood sugar may not be controlled smoothly.
When eating vegetables, sugar lovers should avoid the following 4 situations:
1. Treat vegetables as the main energy source
Many people with diabetes, when arranging their diets, because they are worried about the sugar-raising ability of staple foods, they regard vegetables as more important foods than staple foods, and regard themselves as “herbivores”, and mainly use vegetables to fill their stomachs . The staple food of each meal is eaten very little, or even no staple food. This is not desirable.
Most vegetables are very low in calories, and their protein, fat, and carbohydrate contents are also very low. Provides 90 kcal of calories, and adults need at least 1200 kcal of calories to maintain life activities. If sugar lovers regard vegetables as the mainstay of their diet and the staple food is relatively small, how much vegetables and meat do they need to eat? Meet your own energy consumption needs? Moreover, vegetables will lose a lot of calories and nutrients in the cooking process.
2. Eat unlimited vegetables
Some sugar lovers will eat unlimited meals in order to fill their stomachs and increase the feeling of fullness when the amount of staple food is small Vegetables, some eat more than 1 catty (500 grams) of vegetables per meal.
Eating vegetables in this way will lead to excessive intake of dietary fiber. 100 grams of vegetables contain about 2 grams of dietary fiber. Vegetables only consume about 10 grams of dietary fiber, and about 30 grams after three meals, and the dietary fiber in other foods, such as the dietary fiber in staple foods and fruits, must exceed the standard.
Excessive intake of dietary fiber can lead to constipation or diarrhea, as well as bloating, abdominal pain, etc., and also affect the absorption and utilization of minerals and proteins. Dietary fiber is a kind of binder, which can be combined with some nutrients, and will be consumed and excreted before being absorbed and utilized by the human body.
People who often eat unlimited vegetables are prone to problems such as malnutrition, anemia, and poor immunity. Such patients need to adjust their diet as soon as possible. Don’t continue to eat vegetables like this, you can also increase the intake of vitamin C and animal protein appropriately.
3. Oil for cooking Excessive
In the process of ingesting vegetables, it can delay the absorption of lipids and reduce cholesterol to a certain extent, but If you use too much oil for cooking, it will already offset the ability of vegetables, which may not only delay the rise in sugar, but also increase insulin resistance.
4. Eat vegetables with sauce or make pickles and pickles
< p data-track="16">The hazards of nitrite in pickled vegetables are not mentioned here, only the problem of salt content in pickled vegetables or pickled vegetables is mentioned. Eating vegetables in this way does more harm than good. On the one hand, when the diet is not quantitative, the appetite is stimulated by excessive salty taste, and it is easy to eat more; on the other hand, excessive salty taste will aggravate polydipsia and stimulate blood sugar to rise.
Relying on more vegetables and less staple food to control sugar may not be able to achieve what you want. Blood sugar may not be high within 2 hours after a meal, but hypoglycemia afterward is very difficult Avoid, sugar lovers are not fasting and not high enough for 2 hours after meals to sit back and relax. Improper diet can lead to hypoglycemia, which is even more detrimental to health.