The Dragon Boat Festival is coming soon, and many people are more looking forward to eating zongzi than participating in dragon boat races. However, this poses a dilemma for diabetes patients. Can they eat zongzi? What are the dietary principles for diabetes patients?
[Can Diabetes Patients Eat Zongzi?]
Doctors advise, "Patients with diabetes, as well as obese patients, should eat zongzi in moderation. It can raise blood sugar levels higher than regular food. Obese individuals also have a higher fat conversion ability due to high blood sugar. Patients with gastritis and reflux esophagitis should also be careful when eating zongzi."
For diabetes patients, they can consume zongzi with a small amount of whole grain and legume stuffing. However, obese individuals should try to avoid zongzi with high-fat fillings such as fatty pork. People with gastrointestinal disorders should avoid eating cold zongzi and choose varieties with a refreshing taste. They should also chew slowly and swallow carefully. Experts also recommend not eating more than one zongzi at a time and finding ways to promote digestion after consumption.
Some people believe that meat is protein and rice is sugar, so eating more meat will not raise blood sugar levels. However, this is not true as meat can also be converted into sugar in the body. Diabetes patients should consume less than 200 mg of cholesterol per day and limit the intake of animal fats and fats high in saturated fatty acids. They should also avoid fried foods, including pork, chicken, duck, pork belly, liver, and kidneys.
[Zongzi Recipe]
Red Bean and Honey Jujube Zongzi
Ingredients:
500g glutinous rice, 300g red beans, 1 bundle of reed leaves, 25 honey jujubes, 25 cotton strings.
Do not put too many red beans, as if the proportion exceeds the glutinous rice, the zongzi will fall apart when opened because red beans lack stickiness and it requires more glutinous rice to hold them together.
Instructions:
1. Boil the reed leaves in water for a while, then remove and wash them clean. Wash the honey jujubes. Mix the red beans and glutinous rice together without soaking them in water.
2. Take three reed leaves and arrange them side by side. Fold the ends into a triangular funnel shape and fill it with the mixture of glutinous rice and red beans. Place a honey jujube in the middle and add another layer of glutinous rice and red beans. Fill it up and flatten it.
3. Cover the reed leaves from the back of the funnel and hold it with your fingers at the top. This will form a four-cornered zongzi.
4. Fold the excess reed leaves along the shape of the zongzi and wrap them around the zongzi.
5. Hold one end of the cotton string with your teeth and hold the zongzi with one hand. Pull the string tightly with the other hand to secure it.
6. After wrapping the zongzi, you can press and shape it into a four-cornered shape to evenly distribute the rice inside.
7. Fill the pot with water and bring it to a boil. Then reduce the heat and simmer gently with the pot covered to prevent overflowing.
8. Simmer over low heat for 4-5 hours, replenishing water once during cooking. Cook until the aroma is strong, the reed leaves change color, and the soup thickens.
[Dietary Principles for Diabetes]
The purpose of dietary control is to effectively control blood sugar, blood lipids, blood pressure, and maintain a reasonable weight. Patients should follow a dietary plan agreed upon with a nutritionist and develop a habit of eating at regular times and in proper amounts.
1. Weight Loss
For overweight or obese individuals, weight loss should be the primary goal. Generally, reducing 5-10% of body weight can improve glucose utilization and control the condition. Patients should consult with a doctor or nutritionist to establish a "reasonable weight" that can be achieved and maintained in the long term.
Consume a balanced variety of foods. Take an appropriate amount of staple foods, vegetables, fruits, fats and oils, dairy products, and meat, fish, bean, and egg products based on the dietary plan. Understand and effectively use food substitution tables.
2. Guidance from a Nutritionist
Starch-rich foods (such as rice, noodles, sweet potatoes, taro, corn, etc.) should be included in the diet plan and categorized as staple foods. Festival and seasonal foods, as well as various types of snacks (such as meat zongzi, rice cakes, siu mai, sushi, curry dumplings, etc.), should be consumed under the guidance of a nutritionist. Sweet foods should be consumed after understanding the sugar content and strictly controlling intake. If necessary, sugar substitutes can be used. Excessive restriction of starch intake is an old and incorrect concept.
3. Adequate Dietary Fiber Intake
Diabetes patients should consume adequate dietary fiber. Unprocessed legumes, fruits, vegetables, whole grains, and other foods are rich sources of dietary fiber.
4. Control of Blood Lipids
Diabetes patients should pay attention to the control of blood lipids and avoid excessive intake of fats and cholesterol. They should consume less fried, sautéed, stir-fried, and oily foods, as well as high-fat foods like pig skin and chicken skin. They should choose cooking methods such as stewing, baking, roasting, steaming, and cold mixing.
