As the standard of living improves, many people are troubled by lifestyle diseases such as diabetes. If a high blood sugar level is detected in the body and not properly controlled, it is likely to develop into diabetes. Severe cases may also lead to complications, so it is crucial to maintain stable blood sugar levels. People can try dietary methods by consuming certain foods.
There is a variety of foods available, but the richness of one’s diet also affects their health to a certain extent. Many people enjoy sweet or greasy foods, leading to high blood sugar levels in many individuals.
Under normal circumstances, the human body has a normal range of blood sugar levels. If it exceeds or falls below the range recommended by experts, it signifies abnormal blood sugar levels and can impact overall health.
For individuals with high blood sugar, it is advisable to be mindful of their diet, especially during dinner, following the rule: “Avoid four, Include four.”
Avoid Four
1. Sweet Potatoes
Sweet potatoes have a sweet and delicious taste, especially enjoyable in the cold winter season when having a baked sweet potato can bring joy. Research indicates that sweet potatoes have some anti-cancer properties, but with a high sugar content of up to 27% and a high glycemic index, individuals with high blood sugar levels should avoid consuming them as they offer no benefits in blood sugar control.
2. Sugary Foods
Patients should avoid sugary foods, including items like rock sugar, doughnuts, ice cream, and other desserts. Sugary foods are major contributors to increasing blood sugar levels. To maintain good health, it’s essential to steer clear of high-sugar food categories. Additionally, foods high in carbohydrates like potatoes, yams, and alfalfa should also be consumed in moderation as carbohydrates convert into sugar in the body, raising blood sugar levels. Therefore, reducing carbohydrate intake is also necessary.
3. Persimmons
In autumn, persimmons are a common food enjoyed by many. However, for individuals with high blood sugar levels, consuming persimmons can be detrimental due to their high sugar content, including sucrose, fructose, and glucose. Consumption by individuals with high blood sugar can have adverse health effects.
4. Porridge
Porridge belongs to the starch food category and excessive starch gelatinization during cooking leads to rapid absorption, causing a significant increase in blood sugar levels shortly after consumption. If porridge must be consumed, it should not be overcooked; it should be made slightly less thick and can be mixed with ingredients like mung beans and oats for preparation.
Include Four
1. Onions
Onions are hailed as the “Queen of Vegetables,” highlighting their high nutritional value. Research has shown that onions contain organic compounds similar to hypoglycemic drugs, and continuous consumption by individuals with high blood sugar levels can help in reducing blood sugar. Moreover, onions also contain substances like prostaglandins, beneficial for preventing cardiovascular diseases, high blood fat, and hypertension.
2. Bitter Melon
When blood sugar is high, paying strict attention to dietary choices is crucial. Bitter melon, although bitter in taste, is rich in nutritional components. By consuming bitter melon, individuals can absorb bitter gourd glycosides, aiding in stabilizing blood sugar. Therefore, individuals with high blood sugar can include bitter gourd in their diet to help stabilize blood sugar levels and prevent negative impacts from continued elevations.
3. Tomatoes
Tomatoes contain a high amount of natural antioxidants, including lycopene in addition to vitamin C. Lycopene is a natural pigment that gives tomatoes their red color and has excellent antioxidant properties. Therefore, individuals with high blood sugar can consume tomatoes in moderation.
4. Spinach
Spinach has a sweet, cool flavor that can relieve thirst and dryness. It affects the lung and stomach meridians, with properties that clear heat, nourish dryness, regulate blood circulation, and more. Suitable for treating diabetes with symptoms of chest fullness and abdominal distension.
Spinach is rich in oxalic acid; when cooked with calcium-rich foods, it can form calcium oxalate, hindering absorption and impacting the gastrointestinal system. Therefore, caution is advised during cooking. It is the best vegetable for assisting in treating diabetes-related symptoms of thirst and excessive drinking.
For individuals with diabetes looking to lower blood sugar, it is advisable to follow these steps:
1. Maintain a healthy diet
Diabetic patients should avoid sugar, salt, high-fat, and high-calorie foods as sugar-containing foods elevate blood sugar levels, while high-salt, high-fat, and high-calorie foods put additional stress on organs, leading to increased blood sugar levels.
Hence, individuals should consume foods high in vitamins, dietary fiber, and trace elements for adequate nutrition. It is advisable to balance the diet, have multiple small meals, and control calorie intake to maintain stable blood sugar levels.
2. Quit smoking and limit alcohol
Diabetic patients with a smoking habit should make a commitment to quit smoking. Smoking is a significant independent risk factor for cardiovascular diseases and chronic obstructive pulmonary diseases, including lung cancer. Since diabetes can cause cardiovascular diseases, quitting smoking is essential for breathing ease and vascular health in later years.
Quitting smoking also helps reduce the risk of atherosclerotic diseases in diabetic patients. Therefore, smoking cessation is crucial, and diabetic individuals should also limit alcohol consumption. Ideally, they should abstain from alcohol; if they do drink, it should not be on an empty stomach, high-proof alcohol should be avoided, and excessive consumption should be prevented to avoid risks.
3. Moderate exercise
Exercise is the best form of nurturing, and diabetic patients should engage in moderate exercise regularly. However, the intensity, duration, and frequency of exercise should be monitored. If after exercising, one feels energized, mentally alert, and the heart rate returns to normal within 10 minutes of stopping, it indicates a suitable exercise level.
Young diabetic patients can increase exercise intensity while shortening the duration. Elderly diabetic patients can opt for lighter exercises like Tai Chi or walking. Obese diabetic patients can choose low-intensity, long-duration exercises.
4. Prevent bacterial infections
If bitten by insects, do not scratch the wound vigorously to prevent infection. Prompt disinfection is advisable; foot washing with warm water is recommended but ensure thorough drying to maintain body dryness. A dry body is essential for health, and any diseases should be promptly treated.
Conclusion: Many people struggle with high blood sugar due to various factors. It is essential to pay attention to dietary balance and control our daily routines. Drinking plenty of water or consuming dandelion chicory tea can help regulate blood sugar levels, ensuring the stability of blood sugar for healthy blood vessels. #Love Healthy Living Guide#
