Uncle Niu was diagnosed with diabetes a year ago. Since then, he has quit smoking and drinking, strictly controlled his diet, so his health is still okay.
On this day, during a gathering with friends, Uncle Niu invited his brothers over to his house and cooked his specialty dish, “Mapo Tofu.” However, when his brother Zhang saw it, he exclaimed, “Hey, Niu, you can’t eat tofu with high blood sugar. It’s said online that tofu can stimulate diabetes!”
Although Uncle Niu was confused, he chose to believe it and didn’t have a bite of tofu throughout the meal. But does eating tofu really stimulate diabetes? Don’t worry, I’ll tell you the answer.
1. Does eating tofu often really raise blood sugar?
As the old saying goes, “It’s better to go a day without meat than without beans.” Bean products are beloved by many. But some people with diabetes have heard that tofu can stimulate diabetes and is not suitable to eat. Is this true?
In March 2023, researchers from Southwest Medical University Affiliated Hospital and West China Hospital published a study in “Nutrients,” which stated that compared to the group with the lowest soybean intake, the group with the highest intake had a 17% lower risk of developing diabetes. Moreover, it could reduce the risk of cardiovascular diseases by 13%, coronary heart disease by 21%, and stroke by 12%.
The National Food Safety Risk Assessment Center pointed out that for populations with hypertension, hyperlipidemia, type 2 diabetes, cardiovascular diseases, etc., without dietary taboos, increasing the intake of soybeans and its products is permissible.
So, you can eat tofu with peace of mind! In order to evaluate the impact of food on blood sugar levels, especially for diabetic patients, it’s essential to consider the glycemic index (GI) of the food. Tofu has a GI value of 32, which categorizes it as a low-GI food with minimal impact on blood sugar.
However, there are two exceptions: patients with diabetic nephropathy should control their intake of tofu and soy products based on the severity of their condition.
And patients with gastric diseases should also monitor their intake of soy products because some components in tofu can stimulate gastric acid secretion. Additionally, during digestion, it can produce gas, leading to symptoms like bloating.
2. 4 Vegetables Considered “Blood Sugar Lowering Vegetables” – More Reliable Than Medication?
Currently, there are 537 million diabetic patients worldwide, with China alone having as many as 125 million patients, accounting for a high prevalence rate of 11.9%, surpassing the global average prevalence rate of 10.5%.
Many patients with diabetes pay special attention to their diet and search for various blood sugar-lowering methods online. Are the “blood sugar-lowering vegetables” circulating online, claiming to be as effective as medication, true or false?
1. Pumpkin
It is rumored that the polysaccharide component in pumpkin is beneficial for lowering blood sugar. Indeed, some animal experiments have shown that pumpkin polysaccharides can promote insulin secretion and reduce blood sugar levels in animals. However, this mechanism has not been confirmed in humans, and there is no research indicating that consuming pumpkin can assist in lowering blood sugar for diabetic patients.
On the contrary, pumpkin contains a large amount of carbohydrates, with a sugar content of 5.3-8.8%. Cooked pumpkin has a high GI value of 75, categorizing it as a high-GI food. Overconsumption by diabetic patients can lead to increased blood sugar levels.
2. Bitter Melon
The active compounds in bitter melon, such as bitter melonins and polypeptide P, are believed to have blood sugar-lowering effects. However, the blood sugar-lowering effect of bitter melonins is based on animal experiments and has not been clinically tested in humans. Polypeptide P compounds have not been conclusively proven even in animal experiments. Additionally, the content of these compounds in bitter melon is minimal, which means consuming bitter melon alone is unlikely to have blood sugar-lowering effects.
It is important to note that the bitterness in bitter melon comes from bitter molecules. Prolonged and excessive consumption can irritate the digestive system, leading to adverse reactions such as nausea, stomach pain, and diarrhea.
3. White Radish
Rumors claim that the mustard oil in white radish can break down fats and starch, positively affecting blood sugar levels. While white radish does contain mustard oil, there is currently no evidence to suggest that it can lower blood sugar. In fact, some epidemiological studies have shown that excessive intake of mustard oil is associated with an increased risk of diabetes.
4. Broccoli
There is a rumor online that chromium in broccoli can improve sugar tolerance and help lower blood sugar. However, there is no significant research to support this point of view. Generally, people with a normal diet will not have a chromium deficiency. Nevertheless, broccoli is a healthy food that can be consumed in moderation.
3. In Order to Control Blood Sugar, Follow These 5 Dietary Details to Help You
In April 2023, a study published in “Nature Medicine” stated that globally, 14.1 million new cases of type 2 diabetes each year can be attributed to 11 poor dietary habits, indicating that 70% of type 2 diabetes cases are diet-related.
Some people feel unjustified because they eat the same foods as others, yet their blood sugar remains poorly controlled, unlike others. Dr. Liu Yan, Director of the Nutrition Department at Zhuxianyi Memorial Hospital, Tianjin Medical University, suggests that these 5 details may not have been taken care of properly.
1. Different Eating Speeds
Eating slowly and chewing carefully for over 30 minutes during a meal can enhance the feeling of fullness in the body, delay the absorption of carbohydrates, and positively impact postprandial blood sugar control. Conversely, eating quickly may lead to a rapid increase in blood sugar after meals.
2. Different Eating Orders
Eating vegetables and meat before consuming the main dish allows nutrients to reach the small intestine directly, making them easier to absorb and increasing the feeling of fullness, which is beneficial for postprandial blood sugar control. On the other hand, eating the main dish before vegetables and meat can cause a significant increase in postprandial blood sugar levels.
3. Different Amounts of Food
Overeating can also lead to a significant increase in postprandial blood sugar levels.
4. Different Food Combinations
Combining staples with vegetables and meat can slow down the rate at which blood sugar rises after a meal. For example, the GI value of eating only white rice is 88, while combining it with meat reduces the GI value to 73.3. Combining it with vegetables and meat can further reduce the GI value to 57.
5. Temperature of Staples
Eating staples that have cooled somewhat can generate resistant starch, which is beneficial for postprandial blood sugar control. Consuming freshly cooked staples can increase the GI value, leading to a spike in postprandial blood sugar levels.
To control blood sugar, one must focus on food details. Be attentive to dietary habits to avoid overeating and prevent blood sugar spikes, thus avoiding potential harm.
References:
[1] “This Food May Reduce the Risk of Cancer and Diabetes! Many People Misunderstand It, Here’s the Correct Way to Eat.” – Xinhua Daily Telegraph, 2024-05-26
[2] “Are These Vegetables ‘Saving’ Blood Sugar? Don’t Be Fooled!” – Official Platform of Chinese Food Report, 2024-02-06
[3] “Missing Meal Times by This Much Increases the Risk of Diabetes” – Life Times, 2023-10-31
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