Type 2 diabetes diet plan

There are no absolute taboos in the diet of people with type 2 diabetes. The core is to "control the total calories throughout the day, give priority to stabilizing blood sugar after meals, and ensure balanced nutrition." All foods can be eaten. The difference is only in the amount, combination and order of eating. Rice and fruits are blacklisted without having to mention them.

A while ago, I accompanied my mother to the endocrinology department for a follow-up visit. She has been with diabetes for 10 years, and her glycation has been stable at around 6.2. In the clinic, I met an uncle who had just been diagnosed for half a year. He said that he did not dare to touch white rice, and ate corn and oats every day. This time, the glycation test was 7.2, and he was also deficient in vitamin B. His feet were always numb. After asking the doctor, he found out that the total calories he ate after two corns were higher than the one bowl of rice he had eaten before. Moreover, the whole meal was full of whole grains, which meant that his gastrointestinal absorption was not good and his nutrition was not kept up at all.

In fact, there are many opinions about the diet of people with diabetes. The differences between different schools are quite big. No one is right or wrong. It mainly depends on which one is suitable for you. For example, the low-carb diet that was particularly popular in the past few years requires that the daily carbohydrate intake be controlled within 100g or even 50g. Many people tried it for half a month, but their blood sugar after meals became unstable and they lost weight quickly. I have a 30-year-old male friend who was recently diagnosed with diabetes. With this method, his glycemic index dropped from 8.1 to 6.0 in 3 months, but this plan is not the best. Everyone can handle it. First of all, if you have gout or renal insufficiency, you must not do it. Moreover, there is still controversy in domestic and foreign academic circles about the safety of long-term low-carb. Some studies have found that long-term low-carb may increase low-density lipoprotein, which is what we call bad cholesterol, and increase cardiovascular risks. If you have high blood lipids, you should choose carefully.

There is also the Mediterranean diet, which currently has the most evidence-based evidence. It is to eat more deep-sea fish, olive oil, whole grains, fresh fruits and vegetables, and eat less red meat and processed foods. This plan is friendly to the blood sugar and blood lipids of people with diabetes. It can also reduce the risk of cardiovascular complications if adhered to for a long time. The disadvantage is that it is not easy for us ordinary people to implement. Eating olive oil every day and eating deep-sea fish two or three times a week not only cannot change the eating habits, but also costs a lot. Many retired people with diabetes simply cannot bear to part with it.

The low-GI diet we usually hear the most is to try to choose foods with a glycemic index of less than 55. This is the easiest to get started and does not need to be too strict about caloric calculations. It is suitable for novices who have just been diagnosed, but it also has the most pitfalls. Many people think that low GI can be eaten casually. For example, the GI of steamed sweet potatoes is about 10 points lower than that of white rice. But if you eat two large pieces at a meal, the calories will be higher than eating a bowl of rice, and your blood sugar will still not rise.

You may think it’s too simple when you tell me the little tricks my mother has learned over the past ten years, but they really work: when eating, first chop two bites of vegetables, then a piece of meat, and finally the staple food. Compared with eating rice as soon as it’s served, blood sugar can be lowered by 1.5 to 2 points 2 hours after a meal. She has tested it herself for almost a year, and every test is accurate. And what everyone is most concerned about is whether they can eat sweet things? In the summer, she eats one small piece of watermelon each time, about 100g, which is half a palm-sized piece. She eats it around 3 p.m. and walks downstairs for 10 minutes after eating. Her blood sugar will not rise at all. It is much better than the kind of person who endures not eating all summer and can't help but eat half a watermelon in the end. I don't know how much better.

By the way, don’t believe in the IQ tax on “sugar-lowering foods”. It’s all nonsense that bitter melon, okra, and pumpkin can lower blood sugar. These foods only raise blood sugar slowly, and they definitely cannot replace hypoglycemic drugs. I met an aunt before who stopped taking medicine and drank bitter melon juice every day. In the end, she was admitted to the ICU with ketoacidosis. She really couldn’t do it. Don’t buy sugar-free food blindly. Sugar-free biscuits add a lot of fat, and the non-dairy creamer and creamer in sugar-free milk tea have calories that are not much different from ordinary milk tea. Last year, I met a 28-year-old girl with a sugar age of 3 years. She felt that she could drink sugar-free milk tea casually. She drank one cup a day. Her weight increased by 12 pounds in three months, and her glycation increased from 6.5 to 7.3. She cried and went to the doctor for medication.

There is also a very hot debate about "can you drink porridge?" Some doctors say that you should never drink porridge. In fact, it depends on the situation. If the white porridge is boiled to a pulp, drinking it will indeed raise blood sugar quickly. But if you add half of the beans and oats, the boiling time will not exceed 40 minutes. Zhong, if you drink half a bowl of rice every time and eat it with a plate of green vegetables and a boiled egg, most people's blood sugar will not fluctuate much. My mother likes to drink half a bowl of multigrain porridge in winter. After measuring her blood sugar several times, her blood sugar is normal. There is no need to make yourself uncomfortable because of this.

Many people are very anxious when they are first diagnosed. They calculate their diet down to the gram and panic for a long time to eat even one more mouthful of rice. In fact, there is really no need. How can there be such a perfect diet? Today I make braised pork at home, eat 2 pieces if you want, reduce the staple food by 1/3, and walk 15 minutes longer after eating. There will be no big problem with blood sugar. If you dare not eat this or touch that every day, you will be prone to depression. If you can't hold back one day and overeat, that will be real trouble.

After all, diet plans are dead, and people are alive. Your own body is more accurate than any popular science. Prepare a blood glucose meter. If you eat something you are not sure about, test it after 2 hours, and you will gradually understand your tolerance. After all, sugar control is a lifelong matter, and the best plan is the plan that can be adhered to for a long time.