For people with diabetes, they must pay great attention to the diet in their daily lives. Otherwise, it will easily cause blood sugar to rise. We all know that people with diabetes must eat less fine grains, such as some rice and buns. To eat as little as possible, you can choose to eat more whole grains.
There are many people with diabetes who want to control their disease, so they choose not to eat staple food at night, but eat some potatoes and sweet potatoes instead. Can this diet really help control blood sugar?
In fact, for diabetic patients, the requirement of diet is that all nutrients are balanced, and the combination of coarse and fine meals is reasonable. This is the most conducive to disease control. The essential nutrients in our body are mainly carbohydrates, protein, fat, and fiber. Vitamins and vitamins are required every day to achieve a balanced and nutritious diet. In addition to healthy eating, diabetic friends should also pay attention to calorie control in their diet. If you often eat some fried or high-calorie foods, it is also very unfavorable for blood sugar control, and the starch content in potatoes is very high. But relatively speaking, the calories are relatively low, and it is more suitable as a staple food for people with diabetes.
Potatoes and sweet potatoes are both tuber foods, which are rich in carbohydrates like the staple food of grains. In the diet pagoda of Chinese residents, the daily intake of staple food for adults is 250~400g, including whole grains and miscellaneous beans accounting for 50%. ~150g, 50~150g for potatoes. When choosing food, people with diabetes can refer to the sugar content in the food to judge whether it is suitable for them to eat: the sugar content of
potatoes-17.8%, the sugar content of
sweet potatoes-15.3%, (sweet potatoes It is extra sweet because the type of sugar contained is a bit different)
red-skinned sweet potato has the highest sugar content, as high as-25.2%. The sugar content of
rice is about 25%.
The sugar content of steamed buns is about 50%. In addition to the sugar content, the glycemic index in the food must be judged: the glycemic index of
steamed buns-88
refined rice blood sugar generation Index-80
black rice glycemic index-55
baked potato glycemic index-60
steamed potato glycemic index-55
potato vermicelli glycemic index-13.6 (because it contains resistant starch)
cooked red sweet potato blood sugar Production Index-77
Sweet Potato (Sweet Potato) Glycemic Index-54
From the comparison of the above data, the potatoes and sweet potatoes we eat in our lives and the steamed buns and rice we eat in our daily lives, whether it is sugar content or blood sugar production The index is much lower than that of steamed buns, so it is wiser to replace the staple food with potatoes and sweet potatoes, and it is more helpful for blood sugar control.
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