is coming to the winter solstice soon. In northern China, the folks say "winter solstice dumplings and summer solstice noodles", and most families eat dumplings. Chinese festivals can always be associated with diet: for example, dumplings for Lantern Festival, rice dumplings for Dragon Boat Festival, moon cakes for Mid-Autumn Festival... But most of these foods have simple nutrients, high sugar, high fat and difficult to digest. So, are dumplings suitable for sugar lovers?
From the perspective of nutrition, dumplings are a kind of compound food, which contains 7 kinds of nutrients, which are all necessary for human body. A dumpling contains 30% fat, 20% protein, and about 50% carbohydrates, which is more in line with the concept of a balanced diet for people with diabetes. Therefore, during the winter solstice, sugar friends can enjoy this national delicacy, but you need to pay attention to the following points.
1. The choice of dumpling skin
Generally speaking, in order to make dumplings taste stronger and not easy to break, dumplings are usually chosen Flour or refined flour to make dumpling wrappers. But for people with diabetes, the choice of staple food should follow the principle of low glycemic index (GI), which can reduce insulin secretion and is more conducive to blood sugar control.
Therefore, for diabetic dumplings, it is best not to use refined flour or dumpling flour for dumpling skins. You can use whole wheat flour or buckwheat flour. In addition, you can add some sorghum noodles, mung bean noodles, corn noodles, In coarse grains such as oatmeal, the dietary fiber can increase satiety and delay the absorption rate of glucose in food, thereby avoiding postprandial hyperglycemia.
It is recommended that the ratio of mixed noodles is 2:2:1 for mung bean noodles, corn noodles, and white noodles; 4:1 for oatmeal noodles and white noodles; and 3:2 for sorghum noodles and white noodles. Among them, mung bean noodles, corn noodles, and sorghum noodles are hot noodles and oatmeal noodles with warm water.
2, the choice of dumpling filling
When making dumpling fillings, sugar friends should try to choose vegetables with more dietary fiber and low calories. Such as celery, leeks, cabbage, radish, green pepper, etc., or various flavors of wild vegetables, such as shepherd's purse, bracken, seaweed, seaweed, seaweed, wakame, etc. Use less old pumpkins and carrots to prevent blood sugar from rising.
For the meat filling, you can choose low-fat beef, mutton, chicken, fish, shrimp, or boil the lean pork in water, remove some of the fat, and then cut into minced meat for use. In addition, vegetable oils, such as olive oil and corn oil, must be used when filling the stuffing. Use less oil because dumplings that are too greasy can easily cause blood sugar fluctuations.
For diabetic patients, vegetarian dumplings have a low glycemic index and are most suitable for eating. When making vegetarian dumplings, it is recommended to add some high-protein, low-fat foods such as soy products, eggs, mushrooms, etc., so that they are more nutritious.
Note: The filling of dumplings should be thick rather than thin. Whether vegetables or meat, the larger the particle size, the higher the preservation rate of dietary fiber, the better the effect of delaying blood sugar absorption, and the slower the blood sugar rise.
3. Control the consumption of dumplings
One of the dietary principles of diabetics is to control the intake of total carbohydrates. The main ingredient of dumpling wrappers is flour. Generally speaking, for medium-sized dumplings, 6 to 7 dumpling wrappers are equivalent to 1 tael of carbohydrates in flour. In other words, if you eat 7 dumplings for this meal, your rice intake will be 1 tael less than usual.
It is recommended that the amount of dumplings for sugar friends should not exceed 2 taels. According to the medium-sized dumplings, it is about 12~14. At the same time, the share of staple food at other times of the day should be subtracted. To ensure that the total intake of carbohydrates does not exceed the standard.
4. Seasoning with vinegar, do not drink dumpling soup
Vinegar can delay gastric emptying, thereby reducing the absorption rate of carbohydrates in the staple food, and also Can help lower blood sugar.
So,When sugar friends eat dumplings, it is best to add more vinegar in the seasoning, which is conducive to the stability of blood sugar. At the same time, sugar friends try not to drink dumpling soup, because dumpling soup contains a lot of starch and oil, which is absorbed by the body quickly, which will increase blood sugar. Peak.
Diabetes people want to eat safe dumpling fillings, it is best to make them by themselves, so that you can eat more peace of mind, so as to better control blood sugar.
