Diabetes patients have many dietary restrictions. They need to control their carbohydrate intake, maintain a low-sodium and low-salt diet, and should avoid sweet foods entirely. In fact, controlling blood sugar levels is not that difficult; we only need to adjust our dietary structure reasonably to find that we can enjoy meals and effectively manage our sugar levels.
How to adjust dietary structure in daily life
1. Combine coarse and fine grains
If we eat only rice and steamed buns at every meal, the risk of diabetes will increase over time. Therefore, it is recommended to include some whole grains in our diet, which can stabilize blood sugar levels to a certain extent and promote metabolic function in the body. Some may wonder if it’s better to eat as much whole grain as possible?
On the contrary, excessive consumption of coarse grains like corn and sweet potatoes can lead to digestive discomfort and bloating, and can reduce the absorption of other nutrients in the body. Thus, it is advisable to replace a portion of the staple foods with whole grains, with a daily intake of about 100 grams being optimal.
2. Control staple food intake
Most diabetes patients will reduce their staple food intake, and some even avoid staple foods entirely to control blood sugar levels. This practice can actually harm the body. Long-term avoidance or excessive restriction of staple foods can lead to nutritional deficiencies and anemia. Therefore, we need to limit the intake of staple foods, ideally to about 150 grams per day, and definitely not exceed 210 grams.
3. Change the order of eating
Effectively controlling blood sugar levels requires not only eating the right foods but also paying attention to the order of food consumption. For instance, drinking some soup before meals and then consuming vegetables can relieve hunger and reduce the amount of staple foods consumed. At this point, carbohydrates can be eaten in moderation, along with some whole grains, while meat can be saved for last. Adjusting our eating order appropriately is very beneficial for stabilizing blood sugar levels.
4. It’s best to eat at home
Due to the strict dietary control required, many diabetes patients tend to overindulge when dining out, leading to excessive sugar and fat intake and a significant spike in blood sugar levels, which can seriously cause cardiovascular diseases. Therefore, to effectively manage blood sugar levels, it is recommended to eat at home as much as possible.
In conclusion, learning to adjust dietary structures is extremely important for individuals with high blood sugar. Additionally, diabetes patients often have other complications, such as high blood lipids or atherosclerosis, so it is advisable for those with high blood sugar to have regular check-ups at specialized institutions to better prevent cardiovascular diseases or other high blood sugar complications.
