After that, Aunt Liu didn't dare to eat fruit and rice, and would rather be hungry than eat. As a result, once there was severe hypoglycemia and he was taken to the hospital. At the same time, problems such as anemia and malnutrition were also found. The doctor sighed after asking what Aunt Liu had done.
Sugar friends worry about diet every day. Do you eat rice? How to choose the staple food? How to control blood sugar? Xiao Jiu told you.
People who love sugar must be familiar with GI value, also called food glycemic index, which refers to the percentage of 50 grams of available carbohydrate food and a certain amount of glucose in a certain period of time (usually 2 hours). Its ratio is an effective index to measure the postprandial blood glucose response caused by food.
In this case, can diabetics not eat foods with high GI in the future?
Of course not! As the saying goes: "Those who only talk about quality regardless of quantity are hooligans!" When we measure the GI value, we uniformly choose 50 grams of carbohydrates. However, in real life, for some foods, we simply can't eat that much!
For a simple example, the GI value of watermelon is 72. If you want to eat 50 grams of carbohydrates, you have to eat 2 Jin of watermelon. In other words, eating 2 kg of watermelon is about equal to the effect of eating half a bowl of rice on blood sugar.
Afraid of high blood sugar, even afraid to eat rice? According to the survey report of the World Health Organization, the obesity rate in Japan, which loves rice, is only 3%, which is the lowest among many developed countries. In addition, the complications of Japanese diabetic patients are also at a very low level in the world.
Then why is the same rice, and the situation in Japan is very different from that in China? The reason why Japan has such "achievements" is mostly because of their eating habits.
Although everyone eats rice, unlike China, Japanese prefer cold rice. Compared with hot rice in China, Japanese cold rice contains more resistant starch, which can stabilize blood sugar and reduce hunger.
In addition, everyone who has eaten sushi knows that Japanese people add a small amount of sushi vinegar when cooking. Studies have shown that in a high-carbon diet, vinegar can improve insulin sensitivity in the human body, thus reducing postprandial blood sugar.
Moreover, seafood, vegetables, fruits and miscellaneous grains account for a large proportion in their dining tables. It is difficult for us to copy Japanese eating habits such as cold rice, but we can learn from their diet structure. Be reasonable, you can also eat some staple food properly.
And what will happen to those who don't eat or eat less staple food for a long time?
The latest nutritional research shows that carbohydrates can provide 55%-65% energy for healthy adults. For people who don't eat or eat less staple food for a long time, it will not only lead to lack of energy, but also lead to an increase in blood sugar.
This is because, when carbohydrate intake is insufficient, the function of pancreatic β cells will decrease, and insulin secretion will also decrease. In addition, the sensitivity of insulin will also be reduced, and the glucose in the body cannot be completely degraded, which makes the sugar stay in the blood for a long time, and finally makes the blood sugar rise.
Things are extremely opposite, so we should learn to look at them scientifically.
As we mentioned above, GI value is a key indicator of the influence of food on blood sugar. Our common staple food: rice, steamed bread and noodles, which of the three has the highest GI value?
From the data in the table, it can be seen that the sugar-increasing potential of the three foods is steamed bread, rice and noodles, and their GI values are all relatively high, and the sugar-increasing potential is not much different from each other.
You can't eat more staple food, and you can't refuse it completely. Therefore, sugar friends don't have to worry too much about which staple food raises blood sugar quickly.
In addition, some sugar friends pay attention to staple food, but not to non-staple food. If the non-staple food is not controlled, the blood sugar may rise, and the staple food will be put in the pot, so sugar friends don't need to eat the staple food.
Whether it is rice, steamed bread or noodles, although the GI value is quite high, it is difficult to replace the role of staple food, so we may wish to control blood sugar through the following methods.
1. Control the total heat
Professor Weng Jianping, vice president of the Third Affiliated Hospital of Sun Yat-sen University, believes that it is a crucial step to know how to control and prevent diabetes.
Xiao Jiu teaches everyone how to calculate the total calories of food.
First of all, we should know the contents of carbohydrate, fat and protein in food, because 1g carbohydrate provides 4 kilocalories, 1g fat provides 9 kilocalories and 1g protein provides 4 kilocalories, so we can know the total calories of food by conversion.
For example, a sugar lover's daily food includes 300g carbohydrate, 50g fat and 90g protein, so his daily calories are: (3004)+(950)+(490) = 2010 kcal.
It is suggested that by asking the doctor, according to the patient's weight and blood sugar level, the appropriate daily calorie intake standard can be obtained. Then through this calculation formula, the heat is controlled.
Mixed collocation
To know how to eat staple food, you need to learn how to match the thickness. In daily life, you can choose whole wheat and whole grain foods appropriately, and you can also use some coarse grains instead of flour and rice as staple foods, such as brown rice and whole grain rice.
Adjust the diet order
Food collocation is reasonable, and sugar friends should pay attention to the correct order of eating. Zhao Weifeng, deputy director of the Department of Acupuncture, Massage and Rehabilitation, Xi City Hospital of Traditional Chinese Medicine, Shaanxi Province, believes that under normal circumstances, drink some soup to lubricate the stomach before eating, and then eat, thus forming the order of eating vegetables first, then eating staple food and finally eating meat.
In short, instead of obsessing about which staple food is easy to raise blood sugar, it is better to learn to master diet and control total intake.
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