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Autumn begins with the start of the season known as “Liqiu,” symbolizing the end of the heat and the arrival of coolness, as all things transition from lush growth to mature desolation. At this seasonal turning point, diabetes patients especially need to pay attention to dietary adjustments to stabilize blood sugar levels and avoid complications. As a nutritionist, I would like to share some dietary principles for diabetes patients during the autumn season based on years of experience, namely “6 things to eat and 5 things to avoid,” to help those with diabetes enjoy a healthy autumn.
1. Six Eating Habits for Autumn, Health follows
Eat pumpkin: Pumpkin is rich in dietary fiber and carotene, which can slow the absorption of sugars in food and lower post-meal blood sugar levels. Additionally, pumpkin polysaccharides can help improve insulin resistance.
Eat beans: Beans are a source of high-quality plant protein and are high in dietary fiber, which helps diabetes patients control blood sugar. For example, red beans, green beans, and black beans are all excellent choices.
Eat lean meat: Lean meats, such as chicken breast and fish, contain less fat and high protein, providing essential amino acids that benefit diabetes patients in maintaining muscle mass and controlling blood sugar.
Eat leafy greens: Leafy vegetables, such as spinach, celery, and oilseed lettuce, are rich in vitamins and minerals, low in calories, and high in fiber, helping diabetes patients manage blood sugar and weight.
Eat whole grains: Whole grains like oats, brown rice, and buckwheat are high in dietary fiber, allowing for slow sugar release, which helps maintain stable blood sugar levels.
Eat nuts: A moderate amount of nuts such as walnuts and almonds are rich in unsaturated fatty acids and dietary fiber, which helps improve insulin sensitivity, but be careful to control portions to avoid excessive calorie intake.
2. Five Things to Avoid for Stable Blood Sugar
Avoid high-sugar fruits: High-sugar fruits like lychees, mangoes, and grapes should be avoided as much as possible by diabetes patients. Low-sugar fruits like apples, pears, and cherries can be chosen while controlling portions.
Avoid fried foods: Fried foods are not only high in calories but also detrimental to blood sugar control. Diabetes patients should avoid them to reduce the risk of cardiovascular diseases.
Avoid refined staples: Refined staples, such as white rice and white noodles, have a high glycemic index and are not beneficial for blood sugar control. They should be replaced with whole grains or mixed diets.
Avoid high-salt foods: High-salt foods can lead to high blood pressure, increasing the risk of cardiovascular diseases for diabetes patients. Choose low-salt foods and control salt intake.
Avoid alcoholic beverages: Alcohol can interfere with blood sugar regulation, causing fluctuations in blood sugar levels, and diabetes patients should avoid it as much as possible.
3. Dietary Tips for Autumn
Timely and portioned: Maintain a regular eating habit, avoiding overeating, which helps with blood sugar control.
Reasonable pairing: Pay attention to food combinations, such as mixing refined and whole grains, or high-protein and high-fiber foods, to reduce the overall glycemic index of meals.
Monitor blood sugar: Regularly monitor blood sugar levels and adjust diets and medications according to those levels.
During the autumn season, diabetes patients can effectively control blood sugar and prevent complications by following the dietary principles of “6 things to eat and 5 things to avoid.” Dietary adjustments are an important part of diabetes management, and a rational diet coupled with appropriate exercise ensures a healthy life for those with diabetes. Remember, “Autumn does not excuse indulgence, or the hospital will be crowded,” let us start with our diet and enjoy a healthy and comfortable autumn together.
