Diabetic diet has always been the most concerning issue for diabetics. If you eat a good diet, your blood sugar will be well controlled. And staple food is a must for ordinary people to eat three meals a day. Many diabetics find that the glycemic index of staple food is high. After eating staple food, blood sugar is easy to rise, so how to eat staple food for diabetics is the most difficult.
Which staple foods are conducive to the control of postprandial blood sugar in diabetic patients?
1. Brown rice
Brown rice is rich in dietary fiber, which can prolong satiety while delaying the absorption of carbohydrates, thereby lowering postprandial blood sugar.
2. Germ rice
Germ rice is a variety obtained by removing the cortex of brown rice and retaining the germ part, retaining the protein, B vitamins, vitamin E, and trace elements in brown rice. Although the glycemic index is slightly higher than that of brown rice, the taste is more acceptable than brown rice.
3. Black rice, purple rice, and other colored rice
The more colored the rice is, the more complete the cortex is, and the dietary fiber has not been lost through fine processing, and the color indicates that the rice also contains polyphenol biochemical elements, or it can stabilize blood sugar through mechanisms such as promoting insulin secretion. .
4. Mixed beans
The starch content of beans is indeed not low, but they contain protein and dietary fiber, and usually eat mixed beans instead of only one type of beans, they are all mixed with grains, which can better reduce the glycemic index of staple food, It can also enrich the variety of staple foods and improve the taste.
5. Potatoes
Many potatoes are eaten as vegetables, such as potatoes, yams, etc., but these vegetables have high starch content. If they are used as vegetables, the staple food must be eaten less, otherwise, it will be unfavorable for the control of postprandial blood sugar, but if it is eaten as a staple food At the same time, reduce the intake of coarse grains accordingly, which can not only prolong the feeling of fullness, but also supplement nutrition, and better control blood sugar.
How to eat diabetic staple food, it is more helpful to control sugar after meals?
1. Diversification of staple foods
Don’t just stare at one kind of food, it’s easy to get bored, and suddenly one day you will have emotional outbursts and overeating. It’s best to mix the thickness and the finer grains. Rice, whole grains, beans, and starchy vegetables can all be eaten as staple foods.
2. Control the intake of staple foods
It is usually recommended that the amount of staple food for a meal is about one punch (cooked rice), but based on the principle of diversification of staple food, 1/3 of it can be replaced with other staple food, such as 150g yam or 25g mixed beans, or 70g of sweet potatoes, if you don't know how to control the amount, then replace half a fist of rice and half a sweet potato.
3. Real-time monitoring of postprandial blood sugar
If you don't know if your staple food is reasonable, you can adjust it by measuring your postprandial blood sugar.
4. Don’t overcook the staple food
Cooking is soft and rotten and easy to digest, so the sugar will rise faster, so small details such as the cooking time and the amount of water added are also worth noting.
5. Slow down eating
Don't eat too fast, pay attention to chewing slowly, one bite of vegetables, one bite of meat dishes, one bite of rice, so eat slowly, chew more, you can avoid eating too much, and it can also avoid the rapid rise of blood sugar in a short time.
