Diabetics who want to control their blood sugar levels should first “control their mouths,” so some diabetics are reluctant to eat certain foods.
In fact, some unintentional eating habits in life can help you quietly stabilize your blood sugar levels.
1. Chew slowly
Chewing slowly helps digest food better, reduces stomach burden, and allows the brain to receive satiety signals faster, preventing overeating.
Diabetics should try to slow down their eating pace, chewing each bite more than 20 times.
2. Eat vegetables first, then main course
A clinical trial involving diabetics found that eating vegetables first, then meat, and finally the main course, can lower blood sugar peaks and slow fluctuations.
This change in eating order is easy to accept and master, can also help consciously control the intake of the main course, and aid in weight loss.
Vegetables are rich in dietary fiber, providing a sense of fullness and can slow down the post-meal rise in blood sugar levels.
3. Eat at least 1 catty of vegetables every day
Epidemiological studies confirm that eating more vegetables, especially green leafy vegetables, can significantly reduce the risk of developing type 2 diabetes.
Therefore, green leafy vegetables are the preferred choice for diabetics, with vegetables included in every meal. When choosing varieties, select vegetables with minimal carbohydrates and calories.
The following vegetables contain only 1% to 3% sugar content: cabbage, bitter gourd, spinach, rapeseed, celery, leeks, Chinese cabbage, chicken feather cabbage, cucumber, winter melon, eggplant, tomatoes, luffa, bamboo shoots, mushrooms, cauliflower, zucchini, mung bean sprouts, fresh mushrooms.
The following vegetables contain approximately 4% sugar content: radish, bell pepper, pumpkin.
Vegetables with slightly higher than 4% sugar content include: cowpea, lentils, carrots, garlic sprouts.
4. Drink a glass of milk for breakfast
Many people like to have porridge with steamed buns or buns for breakfast, but it is better for diabetics to replace porridge with milk for better blood sugar control.
Having milk with a carbohydrate-rich breakfast can slow down the post-meal rise in blood sugar levels. The higher the protein content in milk, the better the blood sugar control and the stronger the sense of satiety.
5. Add some vinegar when eating noodles or rice porridge
Vinegar can reduce the activity of sucrase, slow down the absorption of free glucose from food, and naturally reduce blood sugar fluctuations.
When people consume starch-rich refined carbohydrates, the starch in these foods is rapidly broken down by sucrase in the small intestine, releasing large amounts of glucose into the bloodstream in a short period, causing a rapid increase in blood sugar levels.
Vinegar works by slowing down the efficiency of sucrase, meaning the digestion of starch-containing foods and the release of glucose occur more slowly and deferred.
So when diabetics eat noodles, noodles, rice, or other main courses containing refined carbohydrates, adding vinegar can effectively slow down blood sugar levels. Remember to dip vinegar when eating steamed buns or dumplings.
6. Have an early dinner
Research has found that the later the dinner time, the lower the insulin levels and the higher the blood sugar levels. This may be related to the rhythmic secretion of hormones in the body. Therefore, diabetics should try to finish dinner at least 4 hours before bed and make dinner light.
7. Take a walk after meals
Walking after meals helps promote food digestion, speed up glucose consumption, and lower postprandial blood sugar levels.
If you can walk for 20-30 minutes after meals, it can mitigate blood sugar fluctuations.
Small habits can bring significant changes. If you are struggling to control your blood sugar, why not try these small habits first.
But remember, perseverance is key~
This content is for health education purposes only. For specific diagnosis and treatment, please consult a doctor at a regular hospital.
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