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As a “veteran diabetic friend” who has been fighting diabetes for half a century, I have accumulated some valuable experiences in this process. Now, at the age of 83, my blood sugar is still stable, thanks to the “6 Eating” principle I have always followed. Here, I would like to share my experience with you, hoping to provide some help to diabetic friends.
1. Eat Regularly
The diet of diabetic patients should be regular. I eat meals on time every day, breakfast, lunch, dinner, and two snacks, never changing them arbitrarily. Regular eating habits help maintain stable blood sugar and avoid blood sugar fluctuations caused by irregular eating.
Breakfast: I usually choose whole wheat bread, eggs, milk, with a serving of vegetable salad.
Lunch: Mainly lean meat, fish, shrimp, paired with leafy vegetables and a moderate amount of grains.
Dinner: Mainly light, more vegetables, less or no staple food.
Snacks: Choose low-sugar fruits, nuts, or yogurt, and control the portions.
2. Eat Balanced
A balanced diet is crucial for diabetic patients. I focus on a variety of food types to ensure an adequate intake of protein, fats, carbohydrates, vitamins, and minerals every day.
Protein: Fish, meat, eggs, soy products are good sources of quality protein.
Fats: Moderate intake of plant oils, nuts, and healthy fats, reduce animal fat intake.
Carbohydrates: Choose foods with a low Glycemic Index (GI), such as brown rice, oats, etc.
Dietary fiber: Eating more vegetables, fruits, whole grains helps lower blood sugar.
3. Eat in Moderation
Controlling food intake is key to diabetic eating. I follow the principle of “small, frequent meals,” avoiding overeating in each meal to prevent high blood sugar.
Quantify: Use a food scale or measuring tool to accurately control food portions in each meal.
Eat Slowly: Chew slowly, extend mealtime, helps lower postprandial blood sugar.
4. Eat Lightly
Diabetic patients should maintain a light diet and reduce salt and sugar intake.
Low salt: Limit daily salt intake to within 6 grams, reduce the risk of high blood pressure.
Low sugar: Avoid consuming high-sugar foods, such as candies, sweetened beverages, etc.
5. Eat Fresh
Fresh ingredients are rich in nutrients and beneficial for the health of diabetic patients. I prefer fresh vegetables, fruits, and meat, avoiding processed foods.
Vegetables: Eat more leafy vegetables, rich in vitamins and minerals.
Fruits: Choose low-sugar fruits, such as apples, oranges, pears, etc.
6. Eat Persistently
Diabetic dietary habits need to be adhered to for the long term. I keep learning, summarizing experiences in daily life, integrating the “6 Eating” principles.
Learn: Focus on diabetes dietary knowledge, understand food nutrients.
Record: Keep track of dietary habits, analyze reasons for blood sugar fluctuations.
Adjust: Adjust dietary structure timely according to blood sugar levels.
In conclusion, diabetic diet is not fixed, and we need to adjust according to individual circumstances. In my 50 years of fighting diabetes, I have always adhered to the “6 Eating” principle to maintain stable blood sugar. I hope my experience can be helpful to many diabetic friends, let’s work together to overcome diabetes!
