Type 2 diabetes diet plan

There is no uniform "fasting list" for people with type 2 diabetes. The core of the diet is "controlling total calories, stabilizing the rhythm of carbohydrate intake, and combining low-glycemic food combinations." As long as you are aware of your own metabolic rules, you don't have to eat boiled vegetables every time or abstain from all your favorite foods. You can also stabilize your blood sugar within the standard range for a long time.

Two years ago, I met Lao Zhou who was just diagnosed with disaccharide. When I first received the report, I was so scared that I threw away all the rice and noodles at home. I ate boiled vegetables and chicken breasts every time. I was so hungry that I sometimes staggered when I walked. I went for a follow-up checkup in half a month. The fasting blood sugar was still stuck at 7.2 and has not dropped. He has lost almost 8 pounds and his face is sallow. He is a typical example of being deceived by the rumor that "sugar lovers must give up all sugar and all staple foods".

Nowadays, there is a lot of noise on the Internet about people with diabetes eating carbohydrates. On one side, there are those who strongly promote extremely low-carbohydrate or even ketogenic diets, saying that blood sugar will drop immediately as long as you don’t eat staple food. On the other side, there are traditional endocrinology recommendations, which say that carbohydrates should account for about 45%-55% of total calories to avoid harming the body. Both sides have real cases to support it, and there are also pitfalls. I have a diabetic friend in his early 30s who tried keto. He basically ate no staple food every day and relied on meat and vegetables to fill his stomach. In the first month, the glycated hemoglobin dropped directly from 7.8 to 6.1. He was very happy. As a result, the uric acid in the third month's physical examination soared to 580, and he lost a lot of hair. He quickly stopped and slowly added the staple food. However, there are also older people with diabetes who have severe insulin resistance. If they reduce the proportion of carbohydrates to about 40% and do brisk walking three times a week, their blood sugar has indeed stabilized a lot and there are no side effects. So there is really no need to stick to a certain school. Only what suits you will work.

In fact, for most ordinary sugar lovers, there is no need to worry about which one to choose. They can just start with small daily changes. Let’s talk about breakfast. Many old people like to drink white porridge because they think it nourishes their stomach. But did you know that boiled white porridge raises blood sugar faster than Coca-Cola? Drinking a bowl of it can easily break the 10 mark after two meals. If you really want to drink something thin, you can cook porridge. When drinking, mix half of beans, oats and other grains. Don’t overcook it. When drinking, drink it with a boiled egg and a small plate of cold leafy green vegetables. With this combination, many old diabetes friends around me have tested it, and the second meal can basically be stable within 8. Don’t think that you have to use a food scale to weigh grams every day to control your sugar. It’s really unnecessary. I’ve seen many people calculate too carefully, and end up having a psychological burden when eating. On the contrary, blood sugar is easy to fluctuate. You can probably master the fist principle. The amount of staple food in a meal is the size of your fist, protein is half a fist, and green leafy vegetables can fill a plate, which is almost enough.

Another pitfall that everyone easily falls into is sugar-free food, but don’t think that you can just make it casually if it says sugar-free. Last month, I met a person with diabetes who said that he didn’t eat anything sweet and his blood sugar couldn’t drop. After asking, I found out that he eats two small pieces of sugar-free biscuits every afternoon. Although there is no added sucrose, the main ingredient is wheat flour. One bite is full of carbohydrates, and the sugar level is no slower than ordinary biscuits. If you are really craving for some snacks, it is better to grab a handful of original nuts, or eat a small tomato or cucumber, which is much more reliable than those processed foods that claim to be sugar-free.

To be honest, I have communicated with hundreds of people with diabetes. The most brainless tip for controlling sugar is to change the order of eating. Don’t grill the rice as soon as it comes. Eat two bites of green leafy vegetables first, then two bites of protein such as fish and meat, and finally eat the staple food. With such a small move, many people directly reduce their meal by 2 to 3 points, which is much more effective than deliberately eating less.

As for whether you can eat fruit, which everyone is most concerned about, there is no standard answer. If your blood sugar has been very stable recently, with an empty stomach below 6, and no more than 8 between meals, then eating half an apple and a dozen strawberries between meals is absolutely fine. If your blood sugar has fluctuated wildly recently, then just endure it for now and wait until it stabilizes before eating. There is really no need to compete with yourself for a bite of fruit, and there is no need to completely blacklist fruit.

In fact, to put it bluntly, the disaccharide diet is never a strict commandment. Everyone’s digestion speed and insulin sensitivity are different. If others eat something that is fine, your blood sugar may rise after you eat it. The most reliable method is to measure your disaccharide after eating new things every time and find out your own tolerance. You can eat what you want while controlling your blood sugar, and live a comfortable life. This is better than anything else.