Diabetes, as we all know, is a chronic disease that is closely related to diet. People with diabetes need to control their blood sugar through diet. But what should they eat for their three meals a day to provide nutrition without increasing blood sugar?
Five Warning Signs of Diabetes
1. High blood pressure:
Research shows that about 40% of people develop diabetes about 6 years after having high blood pressure. Experts suggest eating less pickled vegetables, processed foods, and improving diet structure and increasing exercise. If necessary, take antihypertensive medication to maintain blood pressure at a normal level and reduce arteriosclerosis.
2. Apple-shaped body:
People with an apple-shaped body (thicker waist) have more visceral fat, which increases the risk of insulin resistance and prediabetes. In addition, abdominal fat increases the risk of high blood pressure, heart disease, stroke, and other risks, all of which are risk factors for diabetes. For men and women, the waist circumference should not exceed 90 cm and 85 cm, respectively.
3. Overweight:
90% of prediabetes patients are overweight. Especially if weight does not decrease even after reducing calorie intake, one should be more vigilant.
4. Addiction to potato chips:
Feeling uncomfortable if you don't eat popcorn or potato chips for three days indicates addiction. These foods contain a lot of sugar, salt, and fat, which taste good but also easily trigger the brain's reward mechanism, making people want to eat more. Dr. Liatun says that these foods are quickly digested in the body and can easily disrupt blood sugar levels. Long-term consumption increases the risk of diabetes.
5. Feeling sleepy after eating a full meal:
Occasionally, there is no need to worry, but if it happens frequently, it may be a sign that your diet structure is defective, such as a high proportion of refined flour, sugary drinks, and sweets. Long-term consumption can lead to diabetes.
Diet Plan for Diabetes Patients
Breakfast:
1. Staple food: High-fiber steamed buns or pancakes and other high-fiber staple foods;
2. Side dishes: ① Boiled eggs or omelettes, ② Choose one of unsweetened soy milk, milk, or millet porridge, ③ Cold mixed vegetables.
Lunch:
1. Staple food: High-fiber rice, high-fiber steamed buns, high-fiber noodles, or other high-fiber staple foods;
2. Side dishes: ① Lean meat, fish, chicken, or duck depending on the situation, ② Stir-fried vegetables, cold mixed vegetables, tofu, etc.
Dinner:
1. Staple food: ① High-fiber steamed buns, high-fiber rice, or other high-fiber staple foods. ② If you like porridge, choose millet porridge, mung bean porridge, red bean porridge, etc. according to personal preferences;
2. Side dishes: ① Vegetables, tofu, etc. ② Choose chicken, duck, meat, fish, etc. according to personal preferences.
Before going to bed, drink a cup of pure milk, about 300 ml.
Dietary Principles for Diabetes Patients
1. The daily staple food must be sufficient, not less than 300 grams (dry weight);
2. The daily intake of vegetables must be selected according to the specified varieties in the "Diabetic Dietary Treatment Rules" and must be more than 500 grams;
3. The varieties of vegetables and side dishes should be diversified and not monotonous;
4. Salt intake should not exceed 6 grams, and vegetable oil should be used, with an intake of no more than 18 grams;
5. Mixing rice and flour in the main meals is healthier. For example, have two meals with rice and one meal with noodles, or one meal with rice and two meals with noodles;
6. According to traditional Chinese medicine, "sweat should be fully released, water should be sufficient, and bowel movements should be cleared to live longer." Therefore, diabetes patients should drink enough water every day on the basis of a scientific and reasonable diet, and not wait until they are thirsty to drink excessively.
