What aspects of diabetes prevention diet should be paid attention to

The core of diet to prevent diabetes is never to completely avoid certain types of food, but to slow down the rise of blood sugar as much as possible and reduce the workload of the pancreas while controlling the total calories. This is much more reliable than the extreme approach of blindly quitting carbohydrates and sugar.

I met an old man two years ago. I heard from a health care account that to prevent diabetes, we should completely cut out refined carbohydrates. He ate cornmeal buns and mixed bean rice every day. After two months of eating, he had acid reflux and could not sleep.

Many people’s misunderstanding about the anti-sugar diet stops at “not eating sweets”. In fact, the hidden sugar-raising trap is much scarier than the obvious cake and milk tea. Take the sugar-free milk tea that young people love to order now. Even if there is no extra sugar, the trans fatty acids in the creamer and the modified starch in the pearls can raise blood sugar so fast that you can’t imagine. There used to be a 26-year-old girl who was in a pre-glycemic state with abnormal glucose tolerance. She thought that sugar-free milk tea was healthy and drank it every day. After three months of review, her fasting blood sugar directly stepped on the diagnostic line of diabetes.

Some fans asked me before if white rice and white noodles should not be eaten at all. Now there is a fierce quarrel on the Internet. One group says that the glycemic index of refined carbohydrates is too high and all whole grains must be replaced. The other group says that whole grains have too much dietary fiber and hurt the stomach. In fact, there is no need to go to extremes. When cooking white rice, add one-third of oats or quinoa, the glycemic index can be reduced by nearly 30%, and the taste will not be too rough. People with weak stomachs can also eat it. It is much more comfortable than eating whole grain steamed buns. Nowadays, many people recommend the ketogenic diet to prevent diabetes, saying that completely cutting off carbohydrates can keep blood sugar stable. Some friends around me have tried it. It is true that the blood sugar was controlled very well in the first two months, but the blood lipids were checked three months ago, and the low-density lipoprotein was twice as high. There was also a little girl who delayed eating for more than half a month. There is no unified clinical recommendation. Ordinary people should not try it casually without professional guidance, especially those with gallbladder disease and poor kidney function. It will put extra burden on the body.

Because I have an elder in my family who has diabetes, I pay special attention to my meals. When I was working on a project, I finished a bowl of rice in ten minutes. Two hours after I measured the meal at home, my blood sugar reached the critical value of 7.8. I later adjusted to eating slowly, chewing each mouthful of rice 20 times. , eat two mouthfuls of vegetables first and then eat rice. For the same amount of food, the blood sugar after the meal dropped to 6.2. Think about it, the pancreas is like the flushing tank at home. You press the maximum setting every time to flush. The spring will definitely loosen easily over time. If you slowly reduce the load on it, it can be used longer. There are also many people who have not noticed the hidden sugar in home-cooked dishes. For example, a spoonful of sugar is added to tomato scrambled eggs to enhance the freshness, braised pork ribs are fried with sugar, and invisible sugar is added to many commercially available noodles and whole-wheat bread to adjust the taste. They do not feel sweet when they eat it. In fact, blood sugar has already risen quietly. When buying groceries, take a look at the ingredient list. If sugar is in the top three, try to buy as little as possible. You are right.

Of course, there is no need to be too anxious. It does not mean that you will get diabetes if you eat hot pot or a cake occasionally. When you eat something sweet, eat some protein and vegetables, such as eating cake with a boiled egg and nibbling two bites of lettuce. The rate of blood sugar rise will be much slower. My best friend who has loved desserts for more than ten years eats like this. Every year, her glucose tolerance is checked and it is completely normal. Preventing sugar is never an ascetic abuse of yourself. The most important thing is to find the right rhythm that suits you.