Many people know that there is a close relationship between diabetes and “eating,” and many people develop diabetes because they can’t control their diet. However, a recent study shows that just by doing one thing while eating, which saves time and effort, diabetes can improve!
Making slight changes in their eating habits,
their diabetes improved.
In August 2024, a study published in The Lancet Diabetes & Endocrinology revealed that by controlling total calorie intake through diet, subsequently reducing weight, some type 2 diabetes patients experienced relief, and most importantly, reduced their dependence on medication!
The study included 7540 participants over 12 months, divided into 3 stages:
Stage 1: A complete dietary replacement for 12 weeks, with a low-energy diet containing sufficient micronutrients, with a daily total calorie intake of about 800-900 kcal, including soups, milkshakes, and energy bars.
Stage 2: A 4-6 week dietary transition period from complete dietary replacement to a healthy balanced diet, including personalized energy intake and weight goals.
Stage 3: Weight maintenance stage.
Among the 450 participants who completed the 12-month plan and had recorded two measurements of glycated hemoglobin, 145 individuals (32%) experienced diabetes remission, with an average weight loss of 14.4% (15.9 kg). In remitted patients, the average glycated hemoglobin decreased by 1.26%.
Additionally, among the 710 participants with no missing data and recorded two measurements of glycated hemoglobin, 190 individuals (27%) experienced diabetes remission, with an average weight loss of 13.4% (14.8 kg). In remitted patients, the average glycated hemoglobin decreased by 1.2%.
The researchers stated that this study proves that a low-energy diet rich in micronutrients can alleviate diabetes, providing a new pathway for diabetes patients to control blood sugar.
These foods are nutrient-rich with low calories,
and they provide a strong sense of fullness.
1. Oats
Nutritionist Gu Chuanling points out that oats have a much higher dietary fiber content than refined rice and white flour. Furthermore, the water-soluble dietary fiber β-glucan in oats is abundant, which slows down glucose absorption into the blood, aiding in blood sugar control. Meals made with whole oats have a glycemic index of only 42, making it a typical low glycemic index food.
2. Mixed Beans
Nutritionist Gu Zhongyi says that beans contain a large amount of oligosaccharides and dietary fiber. Oligosaccharides cannot be digested and utilized in the small intestine, increasing satiety without introducing sugar intake. Additionally, they interact with microorganisms in the colon, improving gut microbiota. Beans also naturally contain some enzyme inhibitors, which can reduce digestive enzyme activity and help control postprandial blood sugar levels.
3. Eggs
Li Jia, Chief of the Endocrinology Department at Nanfang General Hospital, notes that eggs are a “commoner’s nutritional product,” offering high nutritional value and strong satiety. An egg contains approximately 6-7 grams of protein and 70 kcal of energy. Boiled eggs are preferred – boiled in water for 7 minutes until the yolk is solid – for the highest nutritional value.
4. Tomatoes
Tomatoes are rich in vitamin C and lycopene, and the deeper the color of the tomato, the more lycopene it contains. About 100 grams of tomatoes contain approximately 19 kcal, with a slow glucose rise, providing a good taste.
Small tomatoes (cherry tomatoes) have significantly higher potassium, calcium, and selenium content compared to larger tomatoes, and their sugar content is also higher but within the low-sugar fruit category.
5. Cucumber
Cucumbers are low in calories (only 15 kcal per 100 grams), high in dietary fiber, providing a slow glucose rise, beneficial for blood sugar and weight control.
No matter how well a diabetic controls their blood sugar, they can safely enjoy cucumbers. There are various types of cucumbers available, such as fruit cucumbers and autumn cucumbers.
6. Milk
Milk is rich in protein and calcium, with 100 ml of milk providing 54 kcal. Drinking milk as a snack enhances satiety and helps stabilize blood sugar.
7. Potatoes
Potatoes diversify the staple food options, and sweet potatoes and regular potatoes are recommended. Incorporating potatoes in one or two meals per day is a good approach, but the intake of staple foods should be reduced accordingly.
Cooked or baked potatoes can be directly consumed as the main food, or chopped and cooked together with rice. Sweet potato or potato flour can be used to make steamed buns, offering a good choice on the market.
8. Lean Meat
Chen Wei, Director of the Clinical Nutrition Department at Peking Union Medical College Hospital, stresses that meat is essential in the diet of diabetic patients! Meat is a source of animal protein, which is the foundation of all life. Additionally, meat provides high-quality protein with a high utilization rate in the body, surpassing the protein in soy products, making it necessary for diabetic patients to consume meat!
White meat is preferable to red meat, with a hierarchy of fish and shrimp > poultry > lean beef and lamb > pork, with a recommended intake of up to 3 ounces per day.
To control blood sugar, it is important to learn how to “eat” like this:
In addition to choosing low glycemic index foods, these eating habits are essential for effectively reducing blood sugar levels.
1. Choose more whole grains
Ruan Yuan, Deputy Chief Physician of the Endocrinology Department at Zhejiang Hospital, suggests homemade bread as an example. The blood glucose index of wheat flour bread is about 70, but when 75%-80% of barley grains are added, the bread’s blood glucose index is only 34. It is recommended to use coarse flour to make bread, replacing refined flour bread.
2. Avoid cutting food too finely
Dr. Ruan suggests that vegetables should be left uncut whenever possible, and legumes should be eaten whole without being pulverized. The more finely processed the vegetables are, the more damage occurs to the dietary fiber. It is advised to cut vegetables into long strips or large pieces, rather than dicing them, to better preserve nutrients. Dietary fiber acts as a natural barrier, reducing digestion rates thereby lowering blood glucose indexes. Also, chew more to promote intestinal movement, which is beneficial for blood sugar control.
3. Stir-fry quickly with less water
Dr. Ruan explains that cooking not only alters the taste of food but also affects its impact on blood sugar. Starch granules in food expand, rupture, and decompose to varying degrees under the influence of heat and water. For instance, the longer the processing time, the higher the temperature, and the more water used to cook porridge, the higher the blood glucose index.
4. Advance dinner time
A study published in Diabetes Care revealed that compared to the early dinner group (eating dinner 1 hour before regular sleep time), the late dinner group (eating dinner 4 hours before regular sleep time) showed a 6.7% decrease in the insulin area under the curve and an 8.3% increase in postprandial glucose area under the curve.
In simple terms, the later the dinner time, the lower the insulin levels and the higher the blood sugar. Moreover, dinner not only affects postprandial blood sugar levels but also directly impacts fasting blood sugar the next day.
5. Choose firm over soft
Registered nutritionist Wang Lu explains that the rate at which blood sugar rises after a meal is related to the food’s texture. For those with poor blood sugar control or diabetes, it is best to prioritize relatively dry and firm foods over soft and sticky ones, as this can better maintain stable postprandial blood sugar levels. For instance, consume “chewy” cornbread instead of soft white bread; opt for firm and chewy noodles over soft, melt-in-your-mouth pasta.
