normal blood sugar standards: 1 ️⃣fasting 3.9-6.1 mmol /up to 2 ️⃣1 hour after meal 6.7-9.4 mmol /up to 3 ️⃣2 hours after meal ≤7.8mimo /lift
2 年 9 月 29 天 3 时 35 分 36 秒
| category | recommended food |
|---|---|
| staple food | quinoa, buckwheat, oats, corn, brown rice |
| vegetable | konjac, cucumber, spinach, broccoli, oleifera, lettuce, cabbage, lettuce, zucchini, winter melon, bean sprouts, black fungus, kelp, mushrooms, sweet potato leaves, water spinach, asparagus, celery, bitter melon |
| fruit | lemon, cherry, dragon fruit, plum, grapefruit, peach, guava, apple, pear, strawberry, orange, rake, blackberry, longan, kiwi, blueberry |
| protein | chicken, duck, goose, pork, mutton, fish, eggs, tofu, beans |
| healthy fat | olive oil, peanut oil, nuts (appropriate amount: hazelnuts, peanuts, pecans (pecans), walnuts, almonds, batan, pine nuts, pistachios, cashews), deep-sea fish |
| dairy products | low-fat milk, yogurt (sugar-free) |
low-fat milk refers to milk with a lower fat content. according to national standards, the fat content of low-fat milk should be between 0.5% and 3.0%. generally, the fat content of whole milk is above 3.0%. in contrast, low-fat milk reduces part of the fat content while retaining other nutrients in the milk, such as protein, calcium, phosphorus, vitamins, etc. low-fat milk is suitable for people who need to control their fat intake, such as obese people, cardiovascular patients, diabetes patients, etc.
💠suitable for diabetics 🍚staple food
1、quinoa:the glycemic index is about 35, which is a food with low glycemic index. quinoa is rich in dietary fiber, protein and a variety of nutrients. its dietary fiber can slow down the absorption of sugar and has less impact on blood sugar.
2、buckwheat:the glycemic index is about 54, which is a food with low glycemic index. buckwheat is rich in dietary fiber, flavonoids, etc. these ingredients can reduce the absorption rate of sugar and help control blood sugar.
3、oat:the glycemic index is about 55, which is a food with low glycemic index. oatmeal rich β- dietary fiber such as dextran can increase the feeling of fullness, delay the digestion and absorption of carbohydrates, and thus stabilize blood sugar.
4、corn:the glycemic index is about 55, which is a food with low glycemic index. the dietary fiber in corn helps to slow down blood sugar reactions and is rich in a variety of nutrients, which is suitable for diabetic patients to eat in moderation.
5、brown rice:the glycemic index is about 70, which belongs to the medium-high glycemic index food. brown rice retains most of the rice bran and germ, has a lot of dietary fiber, and is relatively slow to digest and absorb, which can delay the rise of blood sugar to a certain extent.
1.corn (Gl:55)
✅recommended: boiled corn, steamed corn
❎not recommended: roasted corn
🟫dosage: 350-520 grams per meal (corn with rod core )
🟥note: the amylopectin content in glutinous corn is high and the sugar-raising speed is fast. old corn or sweet corn should be selected.
2.potato: taro (Gl:48)、yam (Gl:51)、potato (Gl:62)wait
✅recommended: cooking methods such as boiling and steaming
❎not recommended: taro paste, mashed potatoes, shredded yam, baked potatoes, fried potatoes, fries, potato chips, etc.
🟫dosage: 200-300 grams per meal
🟥note: the softer the potatoes are, the faster the sugar is, so just cook them.
3.oatmeal porridge (Gl:55)
✅recommended: pure oatmeal porridge, milk oatmeal porridge, red bean oatmeal porridge
❎not recommended: instant oatmeal porridge, puffed oatmeal, complex oatmeal
🟫dosage: 50-75 grams per meal
🟥note: the absorption speed of processed oatmeal is fast and the sugar is increased quickly. you should choose to cook porridge with raw oatmeal.
4.mixed grain rice: oat rice (Gl:42%)buckwheat rice (Gl:49%)black rice (Gl:55%)wait
✅recommended: steamed rice, cooked rice
❎not recommended: pressure cooker, ready-to-eat rice
🟫dosage: 25-50 grams per meal
v:(1)cook the miscellaneous grains and rice at a ratio of 1:2. it is not recommended to eat only mixed grains. (2)do not eat glutinous grains, such as glutinous yellow rice, sticky millet, sticky sorghum, etc.
5.grain cakes: corn cakes (GI:46)、pork-fried cornmeal pancakes (GI:51)
✅recommended: pancakes, burritos, egg cakes
❎not recommended: scallion oil pancake, sauce-flavored pancake, crispy pancake
🟫dosage: 70-100 grams per meal
🟥note: the absorption rate increases after fermentation of flour and increases sugar faster, such as corn flour steamed buns GI 65%, soba noodles GI 67%. therefore, it is better to choose unfermented grain cakes.
6.whole wheat bread: whole wheat flour bread (Gl:69)、50%-80%crushed wheat grain bread (Gl:52)
✅recommended: whole wheat toast, whole wheat baguette, whole wheat oubao, etc.
❎not recommended: shortened bread, sandwich bread, cream bread, etc.
🟫dosage: 70-100 grams per meal
🟥note: the higher the whole wheat content, the more complete the wheat grains and the slower the sugar increase rate. most commercially available whole wheat breads contain very little whole wheat content, and some are added with sugar, butter and other ingredients, which raise sugar quickly. therefore, it is best to make your own bread. if you want to buy, please check the ingredients list. choose whole wheat bread with a whole wheat content of more than 50%, and only yeast, water and salt are added to the ingredients.
2、buckwheat:the glycemic index is about 54, which is a food with low glycemic index. buckwheat is rich in dietary fiber, flavonoids, etc. these ingredients can reduce the absorption rate of sugar and help control blood sugar.
3、oat:the glycemic index is about 55, which is a food with low glycemic index. oatmeal rich β- dietary fiber such as dextran can increase the feeling of fullness, delay the digestion and absorption of carbohydrates, and thus stabilize blood sugar.
4、corn:the glycemic index is about 55, which is a food with low glycemic index. the dietary fiber in corn helps to slow down blood sugar reactions and is rich in a variety of nutrients, which is suitable for diabetic patients to eat in moderation.
5、brown rice:the glycemic index is about 70, which belongs to the medium-high glycemic index food. brown rice retains most of the rice bran and germ, has a lot of dietary fiber, and is relatively slow to digest and absorb, which can delay the rise of blood sugar to a certain extent.
1.corn (Gl:55)
✅recommended: boiled corn, steamed corn
❎not recommended: roasted corn
🟫dosage: 350-520 grams per meal (corn with rod core )
🟥note: the amylopectin content in glutinous corn is high and the sugar-raising speed is fast. old corn or sweet corn should be selected.
2.potato: taro (Gl:48)、yam (Gl:51)、potato (Gl:62)wait
✅recommended: cooking methods such as boiling and steaming
❎not recommended: taro paste, mashed potatoes, shredded yam, baked potatoes, fried potatoes, fries, potato chips, etc.
🟫dosage: 200-300 grams per meal
🟥note: the softer the potatoes are, the faster the sugar is, so just cook them.
3.oatmeal porridge (Gl:55)
✅recommended: pure oatmeal porridge, milk oatmeal porridge, red bean oatmeal porridge
❎not recommended: instant oatmeal porridge, puffed oatmeal, complex oatmeal
🟫dosage: 50-75 grams per meal
🟥note: the absorption speed of processed oatmeal is fast and the sugar is increased quickly. you should choose to cook porridge with raw oatmeal.
4.mixed grain rice: oat rice (Gl:42%)buckwheat rice (Gl:49%)black rice (Gl:55%)wait
✅recommended: steamed rice, cooked rice
❎not recommended: pressure cooker, ready-to-eat rice
🟫dosage: 25-50 grams per meal
v:(1)cook the miscellaneous grains and rice at a ratio of 1:2. it is not recommended to eat only mixed grains. (2)do not eat glutinous grains, such as glutinous yellow rice, sticky millet, sticky sorghum, etc.
5.grain cakes: corn cakes (GI:46)、pork-fried cornmeal pancakes (GI:51)
✅recommended: pancakes, burritos, egg cakes
❎not recommended: scallion oil pancake, sauce-flavored pancake, crispy pancake
🟫dosage: 70-100 grams per meal
🟥note: the absorption rate increases after fermentation of flour and increases sugar faster, such as corn flour steamed buns GI 65%, soba noodles GI 67%. therefore, it is better to choose unfermented grain cakes.
6.whole wheat bread: whole wheat flour bread (Gl:69)、50%-80%crushed wheat grain bread (Gl:52)
✅recommended: whole wheat toast, whole wheat baguette, whole wheat oubao, etc.
❎not recommended: shortened bread, sandwich bread, cream bread, etc.
🟫dosage: 70-100 grams per meal
🟥note: the higher the whole wheat content, the more complete the wheat grains and the slower the sugar increase rate. most commercially available whole wheat breads contain very little whole wheat content, and some are added with sugar, butter and other ingredients, which raise sugar quickly. therefore, it is best to make your own bread. if you want to buy, please check the ingredients list. choose whole wheat bread with a whole wheat content of more than 50%, and only yeast, water and salt are added to the ingredients.
💠suitable for diabetics 🥬vegetable
1、konjac:the glycemic index is extremely low and is almost negligible. it is rich in dietary fiber such as konjac polysaccharides, which can increase satiety and reduce food intake.
2、cucumber:the glycemic index is about 15, with high moisture content and few carbohydrates, making it an ideal vegetable for diabetic patients.
3、spinach:the glycemic index is about 15, rich in a variety of vitamins and minerals, contains almost no carbohydrates, and has minimal impact on blood sugar.
4、broccoli:the glycemic index is about 15, rich in dietary fiber and vitamins, which helps increase satiety and does not cause large fluctuations in blood sugar.
5、oily vegetables:the glycemic index is about 15, it has sufficient moisture and abundant dietary fiber, and has little impact on blood sugar.
6、lettuce:the glycemic index is about 15, rich in dietary fiber and vitamins, and has little impact on blood sugar.
7、chinese cabbage:the glycemic index is about 15, rich in vitamins and dietary fiber, low in calories, and is suitable for diabetic patients.
8、lettuce:the glycemic index is about 15, rich in vitamins and dietary fiber, has extremely low calories, and has little effect on blood sugar.
9、squash:the glycemic index is about 18, rich in vitamins and cellulose, which can delay carbohydrate absorption and facilitate blood sugar control.
10、winter melon:the glycemic index is about 21, with high moisture content and low calories, which helps control blood sugar.
11、bean sprouts:glycemia index is about 22, rich in vitamins C and dietary fiber, low carbohydrate content and low blood sugar response.
12、black fungus:the glycemic index is about 26, rich in dietary fiber and a variety of minerals, which can increase satiety and have little impact on blood sugar.
13、kelp:the glycemic index is about 26, rich in dietary fiber such as kelp polysaccharides, which can delay food digestion and absorption and stabilize blood sugar.
14、mushroom:the glycemic index is about 26, rich in dietary fiber and a variety of nutrients, which can increase satiety and not increase blood sugar.
15、sweet potato leaves:the glycemic index is about 27, rich in dietary fiber, vitamins and minerals, which helps control blood sugar.
16、water spinach:the glycemic index is about 29, rich in dietary fiber and a variety of vitamins, which helps stabilize blood sugar.
17、asparagus:the glycemic index is about 32, rich in a variety of amino acids and dietary fiber, and is low in calories, which helps control blood sugar.
18、celery:the glycemic index is about 32, rich in cellulose, which can promote intestinal peristalsis and reduce sugar absorption.
19、momordica charantia:the glycemic index is about 34, and contains ingredients such as bitter melon saponin. it has an insulin-like effect and can lower blood sugar.
2、cucumber:the glycemic index is about 15, with high moisture content and few carbohydrates, making it an ideal vegetable for diabetic patients.
3、spinach:the glycemic index is about 15, rich in a variety of vitamins and minerals, contains almost no carbohydrates, and has minimal impact on blood sugar.
4、broccoli:the glycemic index is about 15, rich in dietary fiber and vitamins, which helps increase satiety and does not cause large fluctuations in blood sugar.
5、oily vegetables:the glycemic index is about 15, it has sufficient moisture and abundant dietary fiber, and has little impact on blood sugar.
6、lettuce:the glycemic index is about 15, rich in dietary fiber and vitamins, and has little impact on blood sugar.
7、chinese cabbage:the glycemic index is about 15, rich in vitamins and dietary fiber, low in calories, and is suitable for diabetic patients.
8、lettuce:the glycemic index is about 15, rich in vitamins and dietary fiber, has extremely low calories, and has little effect on blood sugar.
9、squash:the glycemic index is about 18, rich in vitamins and cellulose, which can delay carbohydrate absorption and facilitate blood sugar control.
10、winter melon:the glycemic index is about 21, with high moisture content and low calories, which helps control blood sugar.
11、bean sprouts:glycemia index is about 22, rich in vitamins C and dietary fiber, low carbohydrate content and low blood sugar response.
12、black fungus:the glycemic index is about 26, rich in dietary fiber and a variety of minerals, which can increase satiety and have little impact on blood sugar.
13、kelp:the glycemic index is about 26, rich in dietary fiber such as kelp polysaccharides, which can delay food digestion and absorption and stabilize blood sugar.
14、mushroom:the glycemic index is about 26, rich in dietary fiber and a variety of nutrients, which can increase satiety and not increase blood sugar.
15、sweet potato leaves:the glycemic index is about 27, rich in dietary fiber, vitamins and minerals, which helps control blood sugar.
16、water spinach:the glycemic index is about 29, rich in dietary fiber and a variety of vitamins, which helps stabilize blood sugar.
17、asparagus:the glycemic index is about 32, rich in a variety of amino acids and dietary fiber, and is low in calories, which helps control blood sugar.
18、celery:the glycemic index is about 32, rich in cellulose, which can promote intestinal peristalsis and reduce sugar absorption.
19、momordica charantia:the glycemic index is about 34, and contains ingredients such as bitter melon saponin. it has an insulin-like effect and can lower blood sugar.
💠suitable for diabetics 🍎fruit
1、lemon:the glycemic index is very low, usually no more than 20, because it contains very little sugar.
2、cherry: glycemic index is about 22，it is a low-glycemic index fruit. cherries are rich in vitamins C、 nutrients such as iron have less impact on blood sugar.
3、dragon fruit: glycemic index is about 25，it is a low-glycemic index fruit. although dragon fruit is not very sweet, it contains a certain amount of dietary fiber, which can delay sugar absorption.
4、plum: glycemic index is about 24，it is a low-glycemic index fruit.
5、grapefruit: glycemic index is about 25，it is a low-glycemic index fruit. grapefruit contains insulin-like ingredients, has a certain lowering of glycemic effects, and is suitable for diabetic patients.
6、peach: glycemic index is about 28，it is a food with low glycemic index. peaches contain a variety of vitamins and dietary fiber, which is relatively slow to digest and absorb, which helps stabilize blood sugar.
7、guava: glycemic index is about 29，it is a low-glycemic index fruit.
8、apple: glycemic index is about 36，it is a low-glycemic index fruit. apples are rich in dietary fiber such as pectin, which can increase the feeling of fullness and delay sugar absorption.
9、pear: glycemic index is about 36，also a low glycemic index fruit. pears have high moisture content and are rich in dietary fiber, which has little impact on blood sugar.
10、strawberry: glycemic index is about 40，it is a low-glycemic index fruit. strawberries are rich in vitamins C、 nutrients such as pectin have a low sugar content and a slow blood sugar production rate.
11、orange: glycemic index is about 43，it is a low-glycemic index fruit. oranges are rich in vitamins C nutrients such as flavonoids help lower cholesterol and have less impact on blood sugar.
12、rakrakra: glycemic index is about 43，it is a low-glycemic index fruit. the rake tangerine is full of moisture and has high sweetness, but eating it in moderation will not cause a rapid increase in blood sugar.
13、blackberry: glycemic index is about 45，it is a low-glycemic index fruit.
14、longan: glycemic index is about 50，it belongs to the zhongsheng glycemic index fruit. longan has a high sugar content, and its blood sugar rises relatively quickly after consumption, so it should be eaten in moderation.
15、kiwi fruit: glycemic index is about 52，it belongs to the zhongsheng glycemic index fruit. kiwi is rich in vitamins C、 vitamin K、 eating nutritional ingredients such as dietary fiber can help control blood sugar.
16、blueberry: glycemic index is about 53，it belongs to the zhongsheng glycemic index fruit. blueberries are rich in anthocyanins and other antioxidants, and eating them in moderation has little effect on blood sugar.
for diabetics with unstable blood sugar, be more cautious when choosing fruits. here are some suggestions:
choose fruits with low glycemic index and low sugar content
1、grapefruit: glycemic index is about 25，it contains insulin-like ingredients, has a certain lowering effect, and has a low sugar content, making it suitable for diabetic patients with unstable blood sugar to eat in small quantities.
2、strawberry: glycemic index is about 40，rich in vitamins C、 nutrients such as pectin have low sugar content and slow blood sugar production.
3、cherry: glycemic index is about 22，rich in vitamins C、 nutrients such as iron have little impact on blood sugar, but you should pay attention to controlling the amount of food because their calories are relatively high.
strictly control the amount of consumption
even fruits with low glycemic index should not be consumed in excess. it is generally recommended that the amount of fruit consumed should not exceed 100 grams each time, such as half an apple, 5 strawberries, 10 cherries, etc.
pay attention to blood sugar changes
before and after eating fruits, closely monitor blood sugar, observe changes in blood sugar, and understand the impact of different fruits on their own blood sugar, so as to adjust their diet and treatment plans.
choose the right time to eat
it is recommended to eat fruit between meals, such as around 10 am or 3 pm, to avoid eating fruit immediately after the meal to avoid causing blood sugar fluctuations.
diabetic patients with unstable blood sugar should be cautious when choosing fruits to ensure stable control of blood sugar. if blood sugar fluctuates greatly, seek medical treatment in time and adjust the treatment plan.
when diabetic patients choose fruits, they can refer to the following based on the glycemic index ( GI） suggestions:
preferred choice of low-glycemic index fruits ( GI＜55）
such as apples, pears, peaches, strawberries, blueberries, dragon fruits, grapefruits, cherries, etc. these fruits are rich in nutrients such as dietary fiber, vitamins and minerals, and are digested and absorbed relatively slowly. after consumption, blood sugar rises slowly, and has a less impact on blood sugar. for example, apples have a glycemic index of about 36, which is rich in dietary fiber such as pectin, which can increase the feeling of fullness and delay sugar absorption.
eat moderate amount of sugar-reducing fruits ( GI 55-70）
such as blueberries, kiwis, sakya, longan, etc. although these fruits contain relatively high sugar content, diabetic patients can eat them in moderation when their blood sugar control is stable. for example, kiwi fruit has a glycemic index of about 52 and is rich in vitamins. C other nutrients, but you should pay attention to controlling the amount when eating. it is generally recommended that you do not exceed 100 grams each time.
eat high glycemic index fruit with caution ( GI＞70）
such as durian, lychee, sugarcane, etc. these fruits contain high sugar content, which will cause a rapid increase in blood sugar after consumption, which is not conducive to blood sugar control. diabetic patients should avoid eating when their blood sugar is unstable. even if their blood sugar is well controlled, they should strictly control the amount of food and closely monitor their blood sugar.
diabetic patients should also choose fruits based on their own blood sugar and eat them between meals. it is not recommended to eat fruits immediately after meals to avoid causing blood sugar fluctuations. after eating fruits, you should appropriately reduce the intake of staple food to ensure a balance of total daily calories.
2、cherry: glycemic index is about 22，it is a low-glycemic index fruit. cherries are rich in vitamins C、 nutrients such as iron have less impact on blood sugar.
3、dragon fruit: glycemic index is about 25，it is a low-glycemic index fruit. although dragon fruit is not very sweet, it contains a certain amount of dietary fiber, which can delay sugar absorption.
4、plum: glycemic index is about 24，it is a low-glycemic index fruit.
5、grapefruit: glycemic index is about 25，it is a low-glycemic index fruit. grapefruit contains insulin-like ingredients, has a certain lowering of glycemic effects, and is suitable for diabetic patients.
6、peach: glycemic index is about 28，it is a food with low glycemic index. peaches contain a variety of vitamins and dietary fiber, which is relatively slow to digest and absorb, which helps stabilize blood sugar.
7、guava: glycemic index is about 29，it is a low-glycemic index fruit.
8、apple: glycemic index is about 36，it is a low-glycemic index fruit. apples are rich in dietary fiber such as pectin, which can increase the feeling of fullness and delay sugar absorption.
9、pear: glycemic index is about 36，also a low glycemic index fruit. pears have high moisture content and are rich in dietary fiber, which has little impact on blood sugar.
10、strawberry: glycemic index is about 40，it is a low-glycemic index fruit. strawberries are rich in vitamins C、 nutrients such as pectin have a low sugar content and a slow blood sugar production rate.
11、orange: glycemic index is about 43，it is a low-glycemic index fruit. oranges are rich in vitamins C nutrients such as flavonoids help lower cholesterol and have less impact on blood sugar.
12、rakrakra: glycemic index is about 43，it is a low-glycemic index fruit. the rake tangerine is full of moisture and has high sweetness, but eating it in moderation will not cause a rapid increase in blood sugar.
13、blackberry: glycemic index is about 45，it is a low-glycemic index fruit.
14、longan: glycemic index is about 50，it belongs to the zhongsheng glycemic index fruit. longan has a high sugar content, and its blood sugar rises relatively quickly after consumption, so it should be eaten in moderation.
15、kiwi fruit: glycemic index is about 52，it belongs to the zhongsheng glycemic index fruit. kiwi is rich in vitamins C、 vitamin K、 eating nutritional ingredients such as dietary fiber can help control blood sugar.
16、blueberry: glycemic index is about 53，it belongs to the zhongsheng glycemic index fruit. blueberries are rich in anthocyanins and other antioxidants, and eating them in moderation has little effect on blood sugar.
for diabetics with unstable blood sugar, be more cautious when choosing fruits. here are some suggestions:
choose fruits with low glycemic index and low sugar content
1、grapefruit: glycemic index is about 25，it contains insulin-like ingredients, has a certain lowering effect, and has a low sugar content, making it suitable for diabetic patients with unstable blood sugar to eat in small quantities.
2、strawberry: glycemic index is about 40，rich in vitamins C、 nutrients such as pectin have low sugar content and slow blood sugar production.
3、cherry: glycemic index is about 22，rich in vitamins C、 nutrients such as iron have little impact on blood sugar, but you should pay attention to controlling the amount of food because their calories are relatively high.
strictly control the amount of consumption
even fruits with low glycemic index should not be consumed in excess. it is generally recommended that the amount of fruit consumed should not exceed 100 grams each time, such as half an apple, 5 strawberries, 10 cherries, etc.
pay attention to blood sugar changes
before and after eating fruits, closely monitor blood sugar, observe changes in blood sugar, and understand the impact of different fruits on their own blood sugar, so as to adjust their diet and treatment plans.
choose the right time to eat
it is recommended to eat fruit between meals, such as around 10 am or 3 pm, to avoid eating fruit immediately after the meal to avoid causing blood sugar fluctuations.
diabetic patients with unstable blood sugar should be cautious when choosing fruits to ensure stable control of blood sugar. if blood sugar fluctuates greatly, seek medical treatment in time and adjust the treatment plan.
when diabetic patients choose fruits, they can refer to the following based on the glycemic index ( GI） suggestions:
preferred choice of low-glycemic index fruits ( GI＜55）
such as apples, pears, peaches, strawberries, blueberries, dragon fruits, grapefruits, cherries, etc. these fruits are rich in nutrients such as dietary fiber, vitamins and minerals, and are digested and absorbed relatively slowly. after consumption, blood sugar rises slowly, and has a less impact on blood sugar. for example, apples have a glycemic index of about 36, which is rich in dietary fiber such as pectin, which can increase the feeling of fullness and delay sugar absorption.
eat moderate amount of sugar-reducing fruits ( GI 55-70）
such as blueberries, kiwis, sakya, longan, etc. although these fruits contain relatively high sugar content, diabetic patients can eat them in moderation when their blood sugar control is stable. for example, kiwi fruit has a glycemic index of about 52 and is rich in vitamins. C other nutrients, but you should pay attention to controlling the amount when eating. it is generally recommended that you do not exceed 100 grams each time.
eat high glycemic index fruit with caution ( GI＞70）
such as durian, lychee, sugarcane, etc. these fruits contain high sugar content, which will cause a rapid increase in blood sugar after consumption, which is not conducive to blood sugar control. diabetic patients should avoid eating when their blood sugar is unstable. even if their blood sugar is well controlled, they should strictly control the amount of food and closely monitor their blood sugar.
diabetic patients should also choose fruits based on their own blood sugar and eat them between meals. it is not recommended to eat fruits immediately after meals to avoid causing blood sugar fluctuations. after eating fruits, you should appropriately reduce the intake of staple food to ensure a balance of total daily calories.
💠suitable for diabetics 🥩meat
these foods are not usually measured directly by the glycemic index because they mainly provide protein and fat, have a low carbohydrate content, and have a less direct impact on blood sugar. however, under specific cooking methods or combinations, they may indirectly affect the rate of blood sugar rise. here is a general picture of these foods:
1、chicken:it has a high protein content and a relatively low fat content. it does not contain a large amount of carbohydrates that can quickly increase blood sugar, which generally does not cause a rapid increase in blood sugar.
2、duck:it contains a certain amount of protein and fat, and has very little carbohydrate content, which has no significant impact on blood sugar. however, if cooked by frying, it may increase oil intake and indirectly affect blood sugar control.
3、goose:similar to duck meat, it is rich in protein and fat, and has a less direct impact on blood sugar. however, if you add a lot of sugar and other seasonings during cooking, it may increase the sugar-raising potential of the food.
4、pork:it is rich in protein and fat and basically does not contain ingredients that can quickly increase blood sugar. however, eating too much pork, especially fat pork, may lead to excessive calorie intake, which will affect the long-term control of blood sugar.
5、mutton:it has a high protein content and a rich fat content, and usually does not contain a large amount of substances that can quickly increase blood sugar. however, mutton has high fat and calories, and excessive consumption is not conducive to the stability of blood sugar.
6、fish:it is a good source of high-quality protein, rich in unsaturated fatty acids, and has extremely low carbohydrate content. normal consumption will not have a significant impact on blood sugar.
7、egg:rich in nutrients such as protein, fat, vitamins and minerals, it contains almost no carbohydrates, and generally has little impact on blood sugar.
8、tofu:made of soybeans, it is rich in plant protein, contains a certain amount of fat and a small amount of carbohydrates, and the effect of raising sugar is not obvious.
9、beans:such as soybeans, black beans, etc., are rich in protein, dietary fiber, vitamins and minerals. although it contains a certain amount of carbohydrates, due to the presence of dietary fiber, its digestion and absorption are relatively slow, and its impact on blood sugar is relatively small.
1、chicken:it has a high protein content and a relatively low fat content. it does not contain a large amount of carbohydrates that can quickly increase blood sugar, which generally does not cause a rapid increase in blood sugar.
2、duck:it contains a certain amount of protein and fat, and has very little carbohydrate content, which has no significant impact on blood sugar. however, if cooked by frying, it may increase oil intake and indirectly affect blood sugar control.
3、goose:similar to duck meat, it is rich in protein and fat, and has a less direct impact on blood sugar. however, if you add a lot of sugar and other seasonings during cooking, it may increase the sugar-raising potential of the food.
4、pork:it is rich in protein and fat and basically does not contain ingredients that can quickly increase blood sugar. however, eating too much pork, especially fat pork, may lead to excessive calorie intake, which will affect the long-term control of blood sugar.
5、mutton:it has a high protein content and a rich fat content, and usually does not contain a large amount of substances that can quickly increase blood sugar. however, mutton has high fat and calories, and excessive consumption is not conducive to the stability of blood sugar.
6、fish:it is a good source of high-quality protein, rich in unsaturated fatty acids, and has extremely low carbohydrate content. normal consumption will not have a significant impact on blood sugar.
7、egg:rich in nutrients such as protein, fat, vitamins and minerals, it contains almost no carbohydrates, and generally has little impact on blood sugar.
8、tofu:made of soybeans, it is rich in plant protein, contains a certain amount of fat and a small amount of carbohydrates, and the effect of raising sugar is not obvious.
9、beans:such as soybeans, black beans, etc., are rich in protein, dietary fiber, vitamins and minerals. although it contains a certain amount of carbohydrates, due to the presence of dietary fiber, its digestion and absorption are relatively slow, and its impact on blood sugar is relatively small.
💠suitable for diabetics 🐿️nut
1、hawaiian nuts: glycemic index is about 13，rich in nutrients such as monounsaturated fatty acids, protein, dietary fiber, etc., high in fat content but low in carbohydrate content and low in glycemic index.
2、hazelnuts: glycemic index is about 13
nutritional effects:rich in vitamins E and OMEGA-3 fatty acids, fat content is relatively small, and carbohydrate content is relatively low. after consumption, blood sugar rises slowly. it can effectively anti-inflammatory, help reduce vascular inflammatory response, protect blood vessel health, promote effective utilization of pancreatic islets, and help diabetic patients control blood sugar.
edible suggestions:eat a small handful of hazelnuts every day, about 10.
3、peanuts: glycemic index is about 14
nutritional effects:contains a lot of protein, healthy fat, dietary fiber and vitamins E et al., its fat content is high, and its digestible carbohydrate content is relatively low. dietary fiber also helps to delay the absorption of carbohydrates, helps increase satiety and control blood sugar, and is also beneficial to heart and nervous system health.
edible suggestions:choose original and raw peanuts and control the daily consumption to about a small handful. you can cook peanuts or eat them directly.
4、pecan (pecan): glycoxibity index is about 14，it is rich in nutrients, mainly unsaturated fatty acids, and also contains proteins, vitamins and minerals. due to its high fat content and relatively few carbohydrates, it has a low glycemic index.
5、walnut: glycemic index is about 15
nutritional effects:among walnuts ω-3 fatty acids have anti-inflammatory effects, help protect cardiovascular health and can help reduce the chance of diabetes complications. in addition, walnuts are rich in cellulose, which can slow down glucose absorption and avoid blood sugar fluctuations.
edible suggestions:it is advisable to eat 2-3 walnuts a day, which can be eaten directly or combined with yogurt, fruit, etc.
6、almonds: glycemic index is about 15
nutritional effects:rich in nutrients such as unsaturated fatty acids, cellulose and magnesium, these ingredients can effectively help the body enhance the sensitivity of insulin and reduce blood sugar levels. in addition, the phytosterol and fiber in almonds can also lower cholesterol levels and are beneficial to cardiovascular health.
edible suggestions:it is recommended that diabetic patients eat a small handful of almonds, about 10 pills a day, which can be eaten between two meals, which can not only satisfy the desires of the mouth and stomach, but also help stabilize blood sugar levels.
7、badanmu: the glycemic index is about 16
nutritional effects:rich in protein, fiber, and vitamins E and B vitamins, etc. the plant sterol and fiber in batan can help reduce cholesterol levels and are beneficial to cardiovascular health. dietary fiber can delay the digestion and absorption of food in the gastrointestinal tract, thereby making the blood sugar rise more stable, and also helping to control blood sugar.
edible suggestions:the daily intake should not exceed 30 grams. it can be eaten with milk or bread at breakfast, or as snacks when you feel hungry.
8、pine nut: glycemic index is about 16，it contains a large amount of nutrients such as unsaturated fatty acids, proteins, carbohydrates, etc., among which the carbohydrate content is relatively low, and unsaturated fatty acids help maintain cardiovascular health and have little impact on blood sugar.
9、pistachio: glycemia index is about 22
nutritional effects:rich in dietary fiber and OMEGA-3 fatty acids and dietary fiber can delay the digestion and absorption of food in the gastrointestinal tract and can help delay the rise of blood sugar after meals. moreover, the natural sweetness of pistachios can also meet the sweet food needs of diabetic patients to a certain extent.
edible suggestions:it is recommended to eat 10-15 pistachios every day, and it is better to choose salt-free and sugar-free original pistachios.
10、cashews: glycemic index is about 25
nutritional effects:it is rich in magnesium, which can effectively improve the sensitivity of pancreatic islets and help regulate blood sugar levels. at the same time, cashew nuts are also rich in protein and unsaturated fatty acids, which are beneficial to the body. eating them in moderation will not cause a rapid increase in blood sugar.
。 edible suggestions:control the cashew nuts to 10-15 daily, and can be eaten as afternoon tea snacks.
edible suggestions
1、control intake:it is advisable to eat about 30 grams (a small handful) per day.
2、choose original nuts:avoid salt-baked or candied processed products.
3、pair with other foods:if consumed with low glycemic index fruit or yogurt, it can help balance blood sugar.
things to note
1、monitor blood sugar changes and adjust intake according to your own situation.
2、it is recommended to consult a doctor or nutritionist to develop a personalized diet plan.
in short, diabetics can enjoy their health benefits by choosing rationally and eating nuts in moderation while keeping their blood sugar stable.
2、hazelnuts: glycemic index is about 13
nutritional effects:rich in vitamins E and OMEGA-3 fatty acids, fat content is relatively small, and carbohydrate content is relatively low. after consumption, blood sugar rises slowly. it can effectively anti-inflammatory, help reduce vascular inflammatory response, protect blood vessel health, promote effective utilization of pancreatic islets, and help diabetic patients control blood sugar.
edible suggestions:eat a small handful of hazelnuts every day, about 10.
3、peanuts: glycemic index is about 14
nutritional effects:contains a lot of protein, healthy fat, dietary fiber and vitamins E et al., its fat content is high, and its digestible carbohydrate content is relatively low. dietary fiber also helps to delay the absorption of carbohydrates, helps increase satiety and control blood sugar, and is also beneficial to heart and nervous system health.
edible suggestions:choose original and raw peanuts and control the daily consumption to about a small handful. you can cook peanuts or eat them directly.
4、pecan (pecan): glycoxibity index is about 14，it is rich in nutrients, mainly unsaturated fatty acids, and also contains proteins, vitamins and minerals. due to its high fat content and relatively few carbohydrates, it has a low glycemic index.
5、walnut: glycemic index is about 15
nutritional effects:among walnuts ω-3 fatty acids have anti-inflammatory effects, help protect cardiovascular health and can help reduce the chance of diabetes complications. in addition, walnuts are rich in cellulose, which can slow down glucose absorption and avoid blood sugar fluctuations.
edible suggestions:it is advisable to eat 2-3 walnuts a day, which can be eaten directly or combined with yogurt, fruit, etc.
6、almonds: glycemic index is about 15
nutritional effects:rich in nutrients such as unsaturated fatty acids, cellulose and magnesium, these ingredients can effectively help the body enhance the sensitivity of insulin and reduce blood sugar levels. in addition, the phytosterol and fiber in almonds can also lower cholesterol levels and are beneficial to cardiovascular health.
edible suggestions:it is recommended that diabetic patients eat a small handful of almonds, about 10 pills a day, which can be eaten between two meals, which can not only satisfy the desires of the mouth and stomach, but also help stabilize blood sugar levels.
7、badanmu: the glycemic index is about 16
nutritional effects:rich in protein, fiber, and vitamins E and B vitamins, etc. the plant sterol and fiber in batan can help reduce cholesterol levels and are beneficial to cardiovascular health. dietary fiber can delay the digestion and absorption of food in the gastrointestinal tract, thereby making the blood sugar rise more stable, and also helping to control blood sugar.
edible suggestions:the daily intake should not exceed 30 grams. it can be eaten with milk or bread at breakfast, or as snacks when you feel hungry.
8、pine nut: glycemic index is about 16，it contains a large amount of nutrients such as unsaturated fatty acids, proteins, carbohydrates, etc., among which the carbohydrate content is relatively low, and unsaturated fatty acids help maintain cardiovascular health and have little impact on blood sugar.
9、pistachio: glycemia index is about 22
nutritional effects:rich in dietary fiber and OMEGA-3 fatty acids and dietary fiber can delay the digestion and absorption of food in the gastrointestinal tract and can help delay the rise of blood sugar after meals. moreover, the natural sweetness of pistachios can also meet the sweet food needs of diabetic patients to a certain extent.
edible suggestions:it is recommended to eat 10-15 pistachios every day, and it is better to choose salt-free and sugar-free original pistachios.
10、cashews: glycemic index is about 25
nutritional effects:it is rich in magnesium, which can effectively improve the sensitivity of pancreatic islets and help regulate blood sugar levels. at the same time, cashew nuts are also rich in protein and unsaturated fatty acids, which are beneficial to the body. eating them in moderation will not cause a rapid increase in blood sugar.
。 edible suggestions:control the cashew nuts to 10-15 daily, and can be eaten as afternoon tea snacks.
edible suggestions
1、control intake:it is advisable to eat about 30 grams (a small handful) per day.
2、choose original nuts:avoid salt-baked or candied processed products.
3、pair with other foods:if consumed with low glycemic index fruit or yogurt, it can help balance blood sugar.
things to note
1、monitor blood sugar changes and adjust intake according to your own situation.
2、it is recommended to consult a doctor or nutritionist to develop a personalized diet plan.
in short, diabetics can enjoy their health benefits by choosing rationally and eating nuts in moderation while keeping their blood sugar stable.
💠boiled water is suitable for drinking 💧time
after getting up in the morning
after a night of sleep, the body will lose some of the water through breathing, sweating, etc., resulting in an increase in blood viscosity. drinking a cup of boiled water at this time can replenish the body's moisture, reduce blood viscosity, promote blood circulation, help the body better metabolize waste, and stimulate gastrointestinal motility and prevent constipation.
about half an hour before meals
drinking boiled water in moderation can increase your feeling of fullness, reduce the amount of food consumed during meals, and help control your weight. at the same time, it can also promote gastric acid secretion and help digest food. but be careful not to drink too much to avoid diluting stomach acid and affecting digestive function.
half an hour to one hour after meal
drinking water in moderation after a meal can help promote gastrointestinal motility, help digest food, and reduce gastrointestinal burden. however, it is not advisable to drink plenty of water immediately after a meal, otherwise it may cause indigestion and other problems.
before and after exercise
drinking moderate water before exercise can replenish body hydration, improve exercise performance, and prevent dehydration during exercise. during exercise, if the exercise time is long or the intensity is high, you also need to replenish water in time. generally, it is advisable to drink 150-200 ml every 15-20 minutes. after exercise, the body will lose a lot of water and electrolytes due to sweating. at this time, boiled water should be replenished in time to maintain the body's level balance.
when you feel thirsty
when you feel thirsty, it means that your body is in a mild state of dehydration. you should drink boiled water in time to replenish your moisture. don’t wait until you are thirsty before drinking water. this may have adverse effects on your health in the long run.
after a night of sleep, the body will lose some of the water through breathing, sweating, etc., resulting in an increase in blood viscosity. drinking a cup of boiled water at this time can replenish the body's moisture, reduce blood viscosity, promote blood circulation, help the body better metabolize waste, and stimulate gastrointestinal motility and prevent constipation.
about half an hour before meals
drinking boiled water in moderation can increase your feeling of fullness, reduce the amount of food consumed during meals, and help control your weight. at the same time, it can also promote gastric acid secretion and help digest food. but be careful not to drink too much to avoid diluting stomach acid and affecting digestive function.
half an hour to one hour after meal
drinking water in moderation after a meal can help promote gastrointestinal motility, help digest food, and reduce gastrointestinal burden. however, it is not advisable to drink plenty of water immediately after a meal, otherwise it may cause indigestion and other problems.
before and after exercise
drinking moderate water before exercise can replenish body hydration, improve exercise performance, and prevent dehydration during exercise. during exercise, if the exercise time is long or the intensity is high, you also need to replenish water in time. generally, it is advisable to drink 150-200 ml every 15-20 minutes. after exercise, the body will lose a lot of water and electrolytes due to sweating. at this time, boiled water should be replenished in time to maintain the body's level balance.
when you feel thirsty
when you feel thirsty, it means that your body is in a mild state of dehydration. you should drink boiled water in time to replenish your moisture. don’t wait until you are thirsty before drinking water. this may have adverse effects on your health in the long run.
life essay 2022-07-01 15:49:34 via the web browse (539) print
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