Diabetes diet has always been the most concerned issue for Diabetes people. If you eat well, your blood sugar will be well controlled. Staple food is a must-have for ordinary people for three meals a day. Many diabetics also find that the glycemic index of staple food is high. After eating staple food, blood sugar is prone to rise, so it is the most difficult to eat staple food for diabetics.
Which staple foods are conducive to the control of postprandial blood sugar in patients with diabetes?
1, brown rice
brown rice is rich in dietary fiber, which can prolong the feeling of fullness while also delaying the absorption of carbohydrate , thereby reducing post-meal blood sugar .
2, germ rice
germ rice is a variety obtained by removing the cortex of brown rice and retaining the germ part. It retains the protein , B vitamins and vitamin E and trace elements in brown rice. Although the glycemic index is slightly higher than that of brown rice, its taste is more acceptable to the public than brown rice.
3, black rice , purple rice and other colored rice
The more colored rice, the more complete the cortex is, and the dietary fiber is not lost through fine processing. Moreover, the colored rice means that the rice also contains polyphenol biochemical elements, or can stabilize blood sugar by promoting the secretion of insulin and other mechanisms.
4, Miscellaneous Beans
The starch content of beans is indeed not low, but it is Duhan protein and dietary fiber. Usually, eating mixed beans does not only eat one type of bean, but they are eaten together with grains. This can better reduce the glycemic index of staple foods, enrich the types of staple foods, and improve the taste.
5, potatoes
Many potatoes we eat as vegetables, such as potatoes, yam , etc. However, this type of vegetables has a high amount of starch. If used as a vegetable, you must eat less staple food, otherwise it will be detrimental to the control of post-meal blood sugar. However, if you eat it as a staple food, and at the same time, you will reduce the intake of coarse grains accordingly, this will not only prolong the feeling of fullness, but also supplement nutrition, and better control blood sugar.
How to eat staple food for diabetes, is it more helpful for controlling sugar after meals?
1. Diversified staple food
Don’t just focus on one food, as this will easily cause you to get tired of eating. Suddenly, one day you will have an emotional outburst and overeating. It is best to combine coarse and fine food. Eat some rice, grains, beans, and starchy vegetables as staple food.
2. Control the intake of staple food
It is usually recommended that the staple food of a meal is about one punch (cooked rice). However, based on the principle of diversification of staple food, 1/3 of it can be replaced with other staple foods, such as 150g yam or 25g mixed beans, or 70g sweet potatoes. If you don’t know how to control the amount, then half punch rice and half a sweet potato will be replaced like this.
3. Real-time monitoring of post-meal blood sugar
Don’t know whether your staple food is reasonable. You can adjust it by measuring post-meal blood sugar.
4. Do not cook the staple food too much
. Cook it softer and easier to digest, so the sugar will increase faster. Therefore, the small details of cooking time and water addition are also worth noting.
5. Slow down the eating speed
Don’t eat too fast, pay attention to chewing carefully and swallowing slowly, one bite of vegetables, one bite of meat dishes, and one bite of rice. Eat slowly like this and chew it twice more to avoid eating too much and also preventing the rapid increase of blood sugar in a short period of time.
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