How should diabetics eat staple food?

As a diabetic, let me answer this question:

People with diabetes must first control the amount of staple food. Normal people eat vegetables and diabetics eat rice. Eggs can also be cooked together if the staple food vegetables are not enough or the meat is not enough! Many people say that it is unacceptable to eat only meat and eggs instead of staple food. This is a misunderstanding! Although the staple food carbohydrate increases sugar, we still have to eat it. It is ok to eat less.

Then diabetics should match the thickness when choosing the staple food. Many diabetics only eat coarse grains, which is also wrong. Eating coarse grains for a long time will cause a great burden on the stomach. The correct way to eat is 6 points thick and 4 points thin.

Finally, many sugar friends say that coarse grains have low sugar content and can be eaten at will until they are full! This is also wrong! Some coarse grains also have high sugar content, such as corn and sorghum, which are similar to flour, but slightly lower. If you eat too much, your blood sugar will still be high, and because it is not easy to digest, your blood sugar will slowly drop! The sugar content of coarse grains of beans is relatively low, and soybeans and black beans are basically absent, followed by mung beans and red beans, peas and kidney beans. A simple method, but the sugar content of coarse grains called beans is lower than that of wheat and rice.

Finally, foods made of pure konjac flour, such as konjac noodles, konjac thin face, konjac noodles, etc., can be eaten as staple food with little sugar. Pumpkin, potato, yam and taro are all staple foods! Don't eat staple food after eating these!

When I was hospitalized, my fasting blood glucose was 13.6, and it was 210.3 2 hours after meals. But by controlling diet and exercise, my fasting blood sugar is around 6 now, and it is basically around 7.5 after meals. I don't take injections or medicine! My own breakfast is generally 50 grams of staple food, lunch 150 grams, dinner 100 grams, all cooked! Eat more vegetables150-200g meat and 1-2 eggs every day. You can also eat enough, and your blood sugar is not too high. The above are my personal views and experiences, hoping to help sugar friends.

Core indicators

As a diabetic, staple food is a very headache topic. If you don't eat, you can't keep up with nutrition, and your blood sugar is easy to rise when you eat. One of the core indicators is the glycemic index. Below, I will choose several staple foods that are most suitable for diabetics according to the ranking of the glycemic index of staple foods.

Recommend high-quality ingredients

wheat bran

The glycemic index of this food is only 19, which is definitely the lowest among staple foods. However, this kind of food is famous for its indigestion, so it can be eaten once every few days as a seasoning. It is not recommended to eat all day, especially for people with bad stomach.

Black rice porridge

Compared with 68 of rice porridge, the glycemic index of black rice porridge is only 37, which is absolutely conscience. Moreover, compared with rice, black rice is more nutritious, especially iron, which is the first choice for diabetic patients to prevent anemia.

corn

The glycemic index of sweet corn is 5 1.8 (considering the variety difference, it will fluctuate). Corn is cheap and nutritious, especially because it can be seen everywhere. It is the most common staple food for diabetics. It should be noted that the cornmeal porridge we often mix must be as thick as possible, even if it is porridge. In short, the thicker, the better for diabetics.

In particular, all people with diabetes can eat the staple food, but people with high glycemic index must eat less. For example, our common rice, white steamed bread, white flour and so on. 、

It is not recommended to reduce the total carbohydrate in order to control blood sugar, unless there are special circumstances, ensure that the staple food is more than 250 grams per day. You can control blood sugar by eating less and eating more meals (don't be afraid of trouble, the document of diabetic dietary guidance clearly recommends that diabetic patients eat 5 meals a day).

Xiao Yuntao, Team Leader of Nutrition Pirates

National second-class public dietitian

Member of Nutrition Society

Lecturer in balanced diet nutrition, nutrition ambassador

Good at office worker nutrition and cancer nutrition.

Nutritionist Tang Xiao will answer your questions. Eating staple food for diabetics is a science, which is directly related to the level of blood sugar. There are many precautions for eating staple food. Let's listen to the news brought by Tang Xiao.

First of all, we should understand what is the staple food, that is, cereal and potato foods rich in starch, not only rice that we often eat, but also various coarse grains such as oats, buckwheat and red beans. There are also some potato foods, such as sweet potato, potato, yam, lotus root, etc., which should also be classified as staple food. The staple food is rich in carbohydrates, which will be digested and decomposed into glucose in the body, which is our blood sugar and the main substance for energy supply.

1. Diabetic people must eat staple food. Many sugar friends think that staple food can increase sugar quickly, so they dare not eat staple food. However, diabetics must eat staple food. If they don't eat staple food, they are prone to hypoglycemia and "hunger ketosis". Not eating staple food can't control blood sugar, but it hurts the body.

2. What staple food can diabetics eat? People with diabetes can eat rice and steamed bread, but the consumption should be controlled. It is suggested that sugar friends mix coarse grains with flour and rice, which is more nutritious and has low blood sugar reaction after meals. It should be noted here that some staple foods with high sugar and oil are not suitable for eating, such as zongzi, rice cakes, fried dough sticks, moon cakes, twists and cakes.

3. How many staple foods should diabetics eat? Under normal circumstances, sugar friends can eat 200-300 grams of staple food (raw weight) every day. If the labor intensity is high, they can eat 400 grams, if the labor intensity is low, they can eat less. Everyone's height and weight are different, and their calories are different, so it is necessary to calculate the specific consumption of staple food.

If you want to know how much staple food you should eat, you can send us your height, weight and activity by private mail and let our professional nutritionist calculate it for you. ※.

4. How should diabetics eat staple food? It is recommended to eat less and more meals, and eat 5-6 meals a day on the premise of controlling total calories. In short, sugar friends eat staple food, remember the following four principles:

Eat a small amount of food to reduce the burden on islets and keep blood sugar stable;

Thick and thin, slow digestion and absorption, reducing postprandial blood sugar;

If you eat dry and don't drink thin, the sugar in porridge will rise much faster than that in dry rice.

Potato, yam, lotus root and other root vegetables should be eaten as staple food, and the corresponding staple food amount should be deducted when eating.

Rice, noodles and steamed bread are the most common "staple foods" in our daily life. Many diabetics dare not eat casually, for fear that their blood sugar will rise rapidly, so it is wrong to eat non-staple food all the year round. Our human body needs a variety of nutrients, and diet is the main channel of nutrient intake, so "staple food" must be eaten.

How to eat staple food scientifically-principle? 1, try to eat dry rice.

Compared with the same amount of dry rice and porridge, porridge is more easily digested and absorbed by the body, which means it is easier to raise blood sugar.

2. Try to eat hard food.

Compared with soft food, hard food takes a long time to chew and digest, which can slow down the rise of blood sugar.

3. Try to eat slowly.

Chewing slowly is a well-known dietary rule for many people, and it is also extremely suitable for diabetic patients. Eating too fast will lead to excessive islet pressure and damage islet function.

How to eat staple food scientifically-choice? 1, brown rice+rice

Compared with pure rice, diabetic patients can add some brown rice to it, which can not only make patients "full", but also regulate blood sugar and blood lipid.

2. Fresh corn

Its GI value is 55, but it needs to be distinguished from other corn products. All kinds of processed corn flour, corn paste and fast food corn are easily absorbed by the body and are not recommended to be eaten.

3. Buckwheat products

Buckwheat contains a variety of amino acids and is extremely rich in nutrition. Among them, 8 kinds of amino acids can promote the formation of insulin, which is recommended to be eaten.

PS: Diabetic patients really need to pay attention to "eating", but they must not give up eating because of choking. In contrast, natural unprocessed food is better than processed food, which is more conducive to controlling blood sugar. Therefore, it is recommended that patients eat "rough" food, which is the way to health!

Once you have diabetes, your daily diet will become a "chronic problem". If you eat less, it will turn into hypoglycemia, dizziness and cold sweat. You can eat more, and your blood sugar index is likely to break the chart directly, which is even more harmful. Ye Yanbin, deputy director of the Nutrition Department of the First Affiliated Hospital of Sun Yat-sen University, once said that the daily diet control of diabetic patients plays an important role in preventing diabetes and delaying its complications. Doctors usually tell patients how to eat every day, but many patients don't pay attention.

"In fact, the daily diet of diabetic patients is not complicated. As long as you master the' palm rule', you can easily solve the problem of how to eat. " Ye Yanbin said.

Cereals (carbohydrates): two punches a day.

Interpretation: Compared with other nutrients, carbohydrate intake has an immediate impact on blood sugar levels. Therefore, it has become a common phenomenon that many diabetics dare not eat this kind of food or staple food. In fact, this practice is not good for diabetics, and it may also lead to hunger ketosis because of hunger.

It is suggested that the carbohydrate to be eaten every day should be the size of two fists, among which coarse grains such as millet, corn, coix seed, oats, buckwheat and brown rice are the best choices, and flour and rice, noodles, steamed bread and rice can also be eaten properly.

Fish, eggs or bean products (protein): one palm a day.

Interpretation: Under normal circumstances, the daily intake of protein by diabetic patients is based on their own weight, per kg 1 g protein. If the condition is serious or emaciated, it can be increased appropriately. Simply put, if you have 70 kilograms, you should consume 70 grams of protein, which is equivalent to the size of your own palm and the thickness of your little finger. Experts suggest that protein should choose high-quality protein, such as eggs, lean meat and soybeans.

Oil (fat): one joint a day.

Interpretation: Diabetic patients have strict requirements for daily fat intake, preferably not exceeding 50g, while obese people should be lower, because a high-fat diet will hinder the utilization of sugar. In daily life, it is best to choose unsaturated fatty acids, such as vegetable oil and fish oil, rather than lard and cream. In addition, eat less foods with high cholesterol in animal viscera, egg yolk and roe.

Vegetables: grasp the amount with both hands in one day.

Interpretation: Whether you have diabetes or not, the amount of vegetables you can catch with two hands every day is very good for your body, because vegetables are rich in vitamins and dietary fiber, which can not only increase your body's immunity, but also lower blood sugar for diabetics.

Of course, diabetics had better choose green vegetables, such as cucumber, cabbage or soybean, cabbage and so on. And root vegetables such as sweet potato, potato and lotus root need to be classified as staple food because they contain high starch.

Choose fruit as appropriate: one fist a day.

Interpretation: Diabetic patients are often afraid to eat fruit because of its high sugar content. For diabetics, it is best to eat fruit in the morning 10 or at 3-4 pm every day to keep the amount of fruit within 1 fist.

In addition, there are requirements for the selection of fruit varieties. It is best to choose fruits with sugar content below 10%, such as watermelon, apple, peach, pear, cherry, plum, dried apricot, orange and pitaya.

Professional doctors help you answer.

People with diabetes know that diet control is the most basic treatment, but it is not simply what to eat and what not to eat. Its core is to limit the total calorie intake throughout the day. These calories are mainly provided by carbohydrates, fats and protein in food, and carbohydrates provide about 65% of the calories. The staple food mainly contains carbohydrates, so how to arrange the staple food for three meals a day is the top priority of diet control.

So, how to arrange the staple food for diabetics is the most reasonable?

First of all, be clear about how many staple foods you can eat a day. You need to know how many calories you need a day. The simple algorithm is to calculate according to your weight. For example, if your weight is 65 kg, the total calories you need for a whole day is about 65*30= 1950 calories. If you are overweight, you can subtract 10%, which is about 1755 calories.

Secondly, 65% of the total calories needed for the whole day are provided by staple food, that is, about 1950*65%= 1268 calories, and each gram of carbohydrate can provide 4. 1 calorie, that is, 3 17 grams of carbohydrate is needed, and then converted into our familiar weight, which is about

Third, if you know how many staple foods you can eat in a day, you can divide the staple foods evenly among three meals, or you can divide them according to the ratio of breakfast, lunch and dinner 1:2:2. You should also learn the substitution methods and eating skills of staple foods, which can not only enrich the types of staple foods, but also help stabilize blood sugar, such as:

In short, the most important thing for diabetics to eat staple food is to control the amount, not to eat more. In addition, we should pay attention to slowing down the speed of digestion and absorption in practice and eating. As long as they form good habits, it is actually a very simple thing, just like a saying: there is nothing that diabetics can't eat, it depends on whether you can eat.

The principle of diabetic diet is to control the total energy, and the second is to reduce the blood sugar load of diet, that is, to reduce the fluctuation range of blood sugar. The staple food is the same, you can refer to the following points:

1. Foods containing dietary fiber can be added to staple food, whole grains such as buckwheat, millet and oats can be added to rice, and miscellaneous beans such as red beans, peas and chickpeas, or potatoes such as purple potatoes, taro and yam can also be added. Compared with refined staple food, food containing dietary fiber has lower calories and stronger satiety, which is beneficial to control energy intake; At the same time, dietary fiber can delay the digestion of staple food, reduce the rate of rising blood sugar after meals, and help improve the function of islets.

Don't eat soft rice, hard rice, and don't drink porridge if you can. The higher the gelatinization degree of staple food, the faster the digestion and absorption, and the greater the postprandial blood sugar fluctuation, which is not conducive to blood sugar stability.

3. Eat miscellaneous grains steamed bread instead of white flour steamed bread. The digestion and absorption speed of fermented pasta (white steamed bread) is higher than that of white rice. If you want to eat steamed bread, you can add some miscellaneous grains or make whole wheat steamed bread to reduce the fluctuation of blood sugar, which is conducive to the stability of blood sugar.

In addition, when eating staple food, we should pay attention to eating with vegetables and soup to slow down the eating speed, which is also to reduce energy intake and delay the rise of blood sugar.

Hello! Healthy Jun thinks that, in general, it is necessary to eat less and eat more meals, and the thickness should be matched.

According to Health Jun, the staple food of southerners is mainly rice, while the staple food of northerners is mainly noodles and steamed bread. Let's make an analysis and comparison of these three staple foods and see how diabetics eat them.

Let's take a look at the data of these three staple foods, as follows:

① Rice: calorie 1 16, carbohydrate content 25.9, glycemic index 83.2, and glycemic load 2 1.5.

② Noodles: calorie 286, carbohydrate content 6 1.9, glycemic index 8 1.6, and glycemic load 50.5.

③ Steamed bread: calorie 223, carbohydrate content 47.0, glycemic index 88. 1, glycemic load 4 1.4.

From the above data alone, the influence of rice on blood sugar is slightly smaller, noodles have the greatest influence on blood sugar, and steamed bread is in the middle.

So does this mean that noodles and steamed bread are not suitable for eating?

Healthy Jun thinks not. The reason why noodles and steamed bread have such high data may be related to the fact that noodles and steamed bread on the market are made of polished rice and refined flour. If you make coarse grains, coarse grains noodles and steamed bread yourself, the impact on blood sugar will definitely be lower than that of rice.

So how should these staple foods be eaten to achieve the lowest impact on blood sugar?

Healthy Jun introduced how to eat noodles two days ago and summed up three words: slow, hard and cold.

For rice and steamed bread, Healthy Jun thinks that chewing slowly is also suitable for diabetic friends who love rice and steamed bread. Today, Healthy Jun added two points, that is, eat less and eat more, and match the thickness.

1, eat less and eat more. This dietary principle applies to all foods, not just staple foods. Control the total calories in a day and distribute the calories as much as possible to multiple meals. For example, normal people can eat three meals, while diabetics can eat four, five or even more.

2, thickness matching As mentioned above, the reason for the high data of noodles and steamed bread is probably that the source flour is refined flour. Then when we eat staple food, if we pay attention to the matching of thickness, we can effectively reduce the influence of staple food on blood sugar.

Finally, I wish all diabetic friends a healthy diet and successful sugar control! The most important thing for people who love sugar is to control the stability of blood sugar. In addition to avoiding foods that directly add refined sugar, we should also try to avoid excessive intake of foods with high starch and carbohydrate content. The staple food is such a food. But it is impossible for sugar lovers not to eat staple food, which is the main source of glucose energy. Sugar friends must eat staple food in order to maintain normal daily metabolism and physiological activities. So how to eat staple food to make sugar friends' blood sugar more stable?

(1) thick and thin, not tired from work. Most of the staple foods we usually eat are white rice and pasta, but these staple foods belong to flour and rice. Before leaving the factory, it will be finely processed to remove a lot of wheat bran components, but it will also lose a lot of dietary fiber, minerals and some vitamins. The loss of dietary fiber means that these flour and rice are easier to digest and absorb, starch is easier to break down into glucose, and blood sugar rises faster after meals.

Therefore, when we eat staple food, we should supplement some coarse grains and miscellaneous beans, such as oats, quinoa, brown rice, red beans, mung beans and broad beans. These foods can provide more dietary fiber, slow down food digestion, inhibit the absorption of fat, cholesterol and sugar, and stabilize postprandial blood sugar. You can also use potato food rich in dietary fiber instead of staple food, and the effect is the same.

2 with meat dishes, don't just eat staple food. When eating, you must eat a bite of meat first, and then a bite of rice. Don't just stare at rice. Many friends like to eat with salty food and snore, and then eat vegetables and meat slowly. This way of eating is actually not conducive to stabilizing blood sugar after meals. For example, many people like to eat with Laoganma and tofu milk, and a bowl of white rice is gone, which is not conducive to blood sugar stability. Eat vegetarian food with staple food. Combined with other foods, it is helpful to reduce the chance of starch contacting amylase, slow down glucose absorption and stabilize blood sugar.

3 chew slowly and control the intake of staple food. Don't swallow dates when eating staple food. Chewing slowly is a better choice. In addition, the amount of staple food is also stipulated. The amount of staple food for a meal should not exceed 200g, which is probably the amount of a small bowl of rice. It is best not to exceed. In addition, pay attention to the collocation of thickness. Don't overdo the potato food. About a medium-sized potato, half a big sweet potato and a few small pieces of Tieshan medicine are enough. If there are starch-rich foods in other dishes, it is best to reduce the intake of staple food and balance the intake of carbohydrates. Of course, sugar friends can also reduce the intake of some staple foods and increase the intake of protein and fat, but they can't completely eat staple foods.

I feel that people with diabetes are excluded. Where very sweet food is eaten less or not, the staple food should be diversified. Don't be frightened by illness. You dare not eat. Steamed bread, noodles, rice, pancakes and sweet potatoes can all be used as staple foods, just a quantity. Grasp this quantity and pay attention to it in daily life. "Less salt, less oil, less anger, less hunger, more walking" to stabilize the mood, plus routine treatment, diabetes will gradually improve!