I can say that I am a high-risk group, especially in these years, many chronic diseases, including diabetes are increasingly showing a younger trend. So it’s best to pay more attention while you’re young, and the key is to “eat” well.
Contents
- Dietary principles for diabetics
- Tips for daily blood sugar control
- How to eat snacks for diabetic patients
- Recommended snacks
The first part of the crumble is a bit long, so you can skip to the back if you want to read the recommended part.
1. Dietary principles for diabetic patients
The general principle of diabetic diet is high carbohydrate, more coarse grains, less refined rice and flour, low fat, moderate protein, high dietary fiber diet.
Three meals a day should be reasonably arranged, either according to 1/5 of breakfast, 2/5 of each of Chinese food and dinner or 1/3 of each, or according to your own habits. Carbohydrates should account for 55% to 65% of the total calories of the diet, and you can enter 250-400g of staple foods, with some coarse grains in moderation. Protein accounts for 12% to 15% of the total calories. , should consume high quality protein, about 1g per kg of body weight in adults.
The energy of fat is higher, accounting for about 25% of total calories, generally not more than 30%, 0.8 to 1g per kg of body weight per day. diabetic patients are prone to atherosclerosis, should be mainly vegetable oil, more conducive to control the level of total blood cholesterol and LDL cholesterol.
General fruit intake can be controlled at about 200 grams per day, and fruit snacks are best eaten two hours after meals, that is, before two meals, which is conducive to smooth blood sugar. Try to choose fresh fruits with low sugar content.
2.the diabetic patients daily control of blood sugar 5 tips
- Chew and swallow slowly
It is usually recommended to control breakfast in about 10 minutes, and lunch and dinner in about 20-30 minutes. Adequate chewing makes food fully mixed with saliva in the mouth, which helps digestion and absorption of food and reduces the burden on the stomach and intestines. Chew slowly to feel the first signal that the brain is full, so as to avoid the intake of excess food, help control blood sugar and reduce weight.
- eat some fruit and vegetable snacks before meals
Before the meal or between the two meals is recommended to eat some cucumber, tomatoes, apples, kiwis and other vegetables and fruits with low sugar content volume, or some low-calorie, protein-rich snacks, on the one hand, can increase satiety, reduce the intake of other foods, thereby reducing the total calorie intake. On the other hand, vegetables and fruits are rich in dietary fiber, which can delay the absorption of sugar and play the function of stabilizing and stabilizing blood sugar.
- Diverse diet
Each kind of food has different nutritional characteristics. Under the premise of insisting on controlling the total intake, the more diverse the food is, the better it is for blood sugar control. The daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts and other foods.
According to the Dietary Guidelines for Chinese Residents, an average of more than 12 kinds of food should be consumed every day, and according to the reasonable distribution of three meals a day, at least 4 to 5 varieties of food should be consumed at breakfast, 5 to 6 varieties of food at lunch; 4 to 5 varieties of food at dinner; plus 1 to 2 varieties of snacks and fruits.
In my personal experience, for example, 3: 4: 3 eating pattern is the most suitable, neither too much to eat, nor too hungry. Take a day intake of 800g diet, for example, then eat 300g in the morning, 400g at noon, and 300g at night.
- after the meal activity about 20
After the meal should not immediately sit down or lie down, you can light activity, such as washing dishes, doing housework or simply walking around.
After the meal, a large amount of blood flow to the stomach, blood pressure drops, the brain oxygen supply and nutrition dropped significantly, at this time rest will cause insufficient blood supply to the brain. Therefore, it is best not to rush to nap after a meal, you can first carry out some physical exertion of small activities, which is conducive to the control of postprandial blood sugar.
- should not drink water immediately after the meal
Drinking water immediately after meals will dilute gastric juice, so that the food in the stomach does not have time to digest into the small intestine, which can easily cause gastrointestinal diseases and increase the burden on the pancreas, which is not conducive to blood sugar control. Drinking water after meals should be spaced out for half an hour to an hour or more.
3.how to eat snacks for diabetics
Many people feel that they can’t eat this or that with diabetes, but diabetes is not the same as not being able to eat snacks at all. In fact, the total daily energy intake should be calculated to ensure a balanced diet and regular meals, which is beneficial for diabetes control.
The snacks that can be eaten with confidence.
- fruits: generally speaking most fruits can be eaten, but should also try to choose fruits with low sugar content, such as tomatoes, grapefruit, cherries, apples, dragon fruit, kiwi, etc.. And grapes, litchi, longan, cantaloupe and other fruits with too much sugar, we should eat less.
- nuts: choose low fat content, original nuts, such as almonds, cashews, pistachios, peanuts, etc., but to control the intake, you can eat a small handful every day.
- coarse grain products: such as naked oats, whole wheat bread, purple potatoes, potatoes, etc., this type of snacks rich in dietary fiber is more conducive to the control of post-meal blood sugar.
- Dairy products: choose low-fat or skim milk, sugar-free yogurt, etc. Milk is rich in calcium, and the appropriate ratio of calcium and phosphorus, easy to absorb, help strengthen the immune system, is a good source of nutrition for diabetes.
- Soy milk: Soy milk is rich in nutrients, including protein, fat, carbohydrates, calcium, phosphorus, iron and so on. Soy milk is also rich in fiber, which can effectively prevent the absorption of blood sugar too quickly. At the same time, the unique soy sterols in soy milk can play a role in the prevention of hypertension and other cardiovascular and cerebrovascular diseases.
- meat and eggs: you can choose beef, fish, chicken breast, boiled eggs and other high-protein, low-fat meat, choose steamed, stewed, less oil and less salt to eat.
Snacks that can be eaten appropriately.
- sugar-free or homemade dried fruit dried sweet potatoes: this type of snack is rich in dietary fiber, satiety, taste better than the general coarse grains, diabetics can eat some appropriate.
- Xylitol snacks: all kinds of xylitol compared to traditional snacks low calorie, no sugar, diabetics can also eat, but after all, it is a snack, still contains carbohydrates, diabetics should be appropriate to eat less.
- sugar-free jerky, soy products: this type of snack can be selected for the ketogenic diet, no sugar, no carbohydrates for diabetics can supplement nutrition, but also to meet the appetite of the mouth, is a good choice.
- Meal replacement foods: such as konjac flour, lotus root powder, etc., low calorie, strong sense of satiety, used to replace part of the main food is also a good choice, but can not replace the full meal.
- condiments: usually you can also choose some sugar-free condiments, xylitol, inulin, etc. to increase the flavor of the diet.
Absolutely not to eat snacks.
- fried products: such as potato chips, French fries, etc.. This kind of food, oil and salt seriously exceed the standard, a bucket of chips generated by the heat, basically equivalent to a meal. Healthy people should also stay away.
- Candy, refined snacks, sugary drinks: white sugar, brown sugar, icing sugar, glucose, maltose, honey, chocolate, milk sugar, fruit sugar, preserves, canned fruit, soft drinks, fruit juices, sweet drinks, jams, ice cream, sweet cookies, cakes, sweet bread and sugar pastries should not be eaten.
- Foods with high glycemic index: such as white porridge, millet porridge, etc. belong to high glycemic index foods. After drinking porridge, blood sugar rises rapidly, followed by a rapid rise in insulin, which can easily cause hypoglycemic reactions. If you really like to drink porridge, you can choose some grains porridge, mixed grain porridge, etc. At the same time, you should not drink porridge on an empty stomach, you should try to match some vegetables, meat, etc.
4. diabetics can also eat the recommended snacks
- COFCO Shiyi nuts
Big brand trustworthy, there are five kinds of nuts, with a very reasonable, are completely nuts, very crispy, no salt, no sugar, not greasy, good taste, is a very healthy nuts, diabetics, pregnant women can eat.There are two kinds of high fiber and mixed with, but the difference is not much, mixed is walnuts, hazelnuts, cashews, lentils, pecans, high fiber is the hazelnut kernels replaced with chickpeas.
- Cereal Shiyi Original Cereal
COFCO cereals, all kinds of coarse grains with very reasonable, including oats, buckwheat, rye, quinoa, purple potatoes, corn kernels, etc., all the grains only after a simple baking, no messy fruit, yogurt grains, no added sugar and oil, healthy and delicious, is simply the taste of grains.
- Control energy whole wheat bread
Eat more coarse grains have a very good help to health, this series of whole wheat bread, under the premise of low energy, the taste is really good, used to make sandwiches or very convenient, sandwich meat sandwich vegetables are very good, the size of the bread slices are also very appropriate. No added cane sugar, diabetics can also eat.
- Bingquan Soybean Milk
The famous Ice Spring Soybean Milk Powder, the reputation is particularly good, the original beans of soybeans directly ground and dried made of plant protein content up to 40%. The taste is very close to their own soy milk, no added cane sugar, diabetics can drink, the formula is very streamlined, drinking health, not particularly sweet, but very mellow and thick, brewing up very convenient.
It’s especially good for brewing a cup when you’re working the night shift, or making a simple breakfast in the morning.
- Mint starch-free chicken sausage
A bag of 300 grams contains twelve, low fat, high protein, no starch, only 33 calories per stick, a strong sense of satiety, ideal for weight loss, and people who need to control their diet, such as diabetes. Taste is also good, there are shredded chicken breast.
- Jian Yuan Tang’s sugar-free snacks
Jian Yuan Tang’s coarse grains meal replacement cookies are relatively healthy snacks, with oats directly pressed into the cookie, a bite can clearly see a lot of coarse grains, the taste is also a light sweetness, a strong sense of satiety, eat two pieces can be very anti-hunger, ideal for diabetes or weight loss people. Vacuum packaging is very convenient, sealing performance is very good and safe.
