These 2 kinds of food are cheap, eat some at each meal, blood sugar will be good! Recommended for sugar friends
How to eat after getting diabetes, this should be the most concerned question for all diabetics.
But don’t worry, sugar friends, there are actually a lot of foods that you can eat. Today, we mainly recommend 2 kinds. These two kinds of cheap foods, sugar friends can eat some of each meal, so that the blood sugar will be very stable after a meal.
- Soy products such as soy milk, tofu, etc.
Soybean products have high nutritional value and are rich in high-quality protein, high-quality fat (mainly unsaturated fat), potassium, calcium, and biologically active substances such as soy isoflavones, phytosterols and soy saponins.
On the one hand, the glycemic index of soy products is low, usually low GI foods, eating will not raise blood sugar, on the other hand, eating soy products can help control blood sugar.
Some studies have found that eating rice and tofu together can effectively reduce the blood sugar response after a meal. Eating soy milk and bread together has the same effect.
Therefore, when you eat staple food such as steamed buns or steamed buns for breakfast, you can add a cup of soy milk; when you eat rice at noon, you can add a plate of tofu, which is a good choice for sugar lovers.
- Leafy green vegetables
Vegetables can be divided into dark vegetables and light-colored vegetables according to the depth of color, while dark vegetables include dark green, red-orange and purple-red vegetables.
Compared with light-colored vegetables, dark green leafy vegetables are richer in magnesium and potassium, have a large amount of chlorophyll, lutein and carotene, as well as a large amount of bioactive substances such as flavonoids, which have many health benefits. Dietary fiber also helps delay the absorption of blood sugar.
One study showed that people who ate more dark green leafy vegetables had a significantly lower risk of diabetes.
Common green leafy vegetables include spinach, rapeseed, celery leaves, water spinach, lettuce leaves, leeks, broccoli, chrysanthemum, radish tassels, shepherd's purse, fungus, scallions, etc.
The glycemic index of green leafy vegetables is very low, usually lower than 15, which will not cause any blood sugar fluctuations, and the calories are very low. Moderate intake will help diabetics control their weight.
Therefore, it is recommended that sugar lovers have a light green leafy vegetable with less oil at every meal.
Eat in this order, blood sugar will be better
When you eat each meal, you can eat a light green leafy vegetable first, then eat some soy products, and finally eat rice and other foods (according to the principle of eating one bite of rice with two or three bites of vegetables), so you can The GI value (glycemic index) of mixed food is significantly reduced, which is more conducive to stabilizing the postprandial blood sugar level.
Although diabetics need to control their blood sugar and weight, there are still many foods they can eat
Make sure that each meal has three types of food: staple food, vegetables and protein (such as fish, shrimp, meat and eggs). The more variety, the better, so that the mixed glycemic index will be lower and blood sugar control will be better.
for example
Breakfast: Whole wheat steamed buns, walnut soy milk, boiled eggs, mixed spinach
Snack: Apple
Chinese food: black rice, tofu and rapeseed soup, stir-fried pork with green peppers
Snack: milk
Dinner: millet porridge, fried shrimp with broccoli, lentil bean sprouts
Only by ensuring the diversity of food can it be more conducive to the intake of comprehensive nutrition and to control blood sugar.