In fact, what puzzles Sun Xiao most is that foods rich in calories like bread will make their blood sugar management more challenging. Nevertheless, Sun Xiao likes delicious bread very much, especially its sweetness, which really makes him unable to refuse. So, Sun Xiao asked me, can sugar friends eat bread? How to eat is healthy?
Delicious bread is my favorite, but everyone says that making bread uses a lot of sugar and oil, which is not only high in calories, but also affects blood sugar, which makes me very uneasy every time. We all know that diabetes is too sweet to eat, but we are used to eating bread, which is a sweet food. It's really strange to quit suddenly, and even we are in a bad mood because we don't eat bread.
Why is this happening?
In today's life, are exquisite foods such as hand-cranked drinks, potato chips, Melaleuca cakes, chocolate chips and bread all in our daily diet? Do you find that you feel particularly happy after eating these foods? However, if we don't eat these foods for a day, we will have mild withdrawal symptoms such as depression, anxiety and irritability, which makes us want to eat sweets again as soon as possible? If so, then we may be addicted to sugar.
Sugar addiction's illness is like drug addiction. When the pleasure and comfort of sugar to the brain disappear, you will want to eat sugar again and again. However, taking polysaccharide has many disadvantages to your body, such as obesity, cardiovascular disease, diabetes and cancer. So when we find ourselves addicted to sugar, try to change our high-sugar eating habits. The World Health Organization suggests that the intake of sugar should be less than 5- 10% of the total daily calories to reduce the harm of refined sugar to the body.
As mentioned earlier, bread is a kind of whole grains, and eating too much will still cause blood sugar fluctuations. So, can friends with diabetes still eat bread? The answer is obvious, as long as we eat without restriction. Therefore, when eating bread, we should pay more attention to the content of carbohydrates and control the amount of each meal, so as to eat happily. In fact, it is not difficult to eat bread with peace of mind. As long as you make good use of nutrition labels and sugar substitutes, the following two tricks will soon be learned.
The first trick is to find out how many grams of sugar you have eaten from the nutrition label of bread. Common bread bags in shops and supermarkets will have nutrition labels. According to the regulations of the Ministry of Health, nutrition labels need to contain information about calories and three nutrients, namely protein, fat and carbohydrate. Carbohydrate can let us know clearly how much sugar and refined sugar this bread contains. For example, we bought a crisp bread in the supermarket. The total weight of the nutrition label is about 107g, the calorie is 424 calories, the protein 10.7g, the fat 19.7g and the carbohydrate is 50.9g (including refined sugar: 24.3g).
When we finish this souffle, we always eat 50.9 grams of sugar. With the help of nutrition labels, you can know how much sugar the bread you choose contains. When you eat a whole piece of souffle, you will inevitably worry that your blood sugar will be abnormally high after dinner. At this time, you can use the second skill-sugar substitution to alleviate the soaring blood sugar.
The second trick is to convert the bread into several portions of sugar and replace it with sugar. According to the concept of food quantity, one serving of sugar contains 15g of carbohydrate = 1/4 bowls of rice = 1 bowl of fruit, and the souffle bread we just ate contains about 3.4 servings of sugar (50.9 15=3.4 servings), which is equivalent to 8 minutes of full bowl of rice. For dinner, we
When you encounter bread without nutrition label, you can feel the difference in weight and size with your palm and vision, and then compare and calculate the weight of bread you usually buy in the supermarket. For example, the crispy bread in the supermarket is on the left, and the crispy bread in the traditional bakery is on the right. The weight of crispy bread in the supermarket is116g, while that of traditional crispy bread is 76g. But when there is no scale, it can be estimated by the size of the palm.
From the visual and manual weighing, we can clearly feel the difference between super-commercial souffle bread and traditional souffle bread. Super commercial bread is bigger and heavier, while traditional bread is almost as wide as palm. After grasping the size with the palm of your hand, you can roughly grasp the sugar content of the traditional bakery by comparing it with the nutrition label of the super commercial souffle bread you often eat. Of course, this method can also be applied to other flavors of bread or food.
But I still want to remind you that this is a simple and rough measurement method, and the actual weight still depends on the weight of each kind of bread. If you estimate the portion with your palm, remember to check your blood sugar after eating bread to see if the portion you just ate is appropriate to avoid high blood sugar.
Summarizing the above methods, it is suggested that people who like to eat bread should first choose bread with nutrition labels. When they are familiar with the weight of food, they can also evaluate the future products without nutrition labels by the feel and appearance in their hands. If we can combine them with blood sugar monitoring, we can understand the fluctuation of blood sugar more accurately. Finally, remind everyone that when choosing bread, it is recommended not to have sweet stuffing, so as not to eat too much refined sugar.
For diabetics, the physical condition is much more complicated than normal people. To a great extent, the body has completely lost its ability to regulate blood sugar level, so the blood sugar level may fluctuate greatly due to the influence of diet. Diet, as one of the five carriages to control diabetes, has its special status. In general, it is recommended that sugar friends do the following four things in their diet.
1, keep a balanced diet for dinner. For diabetic patients, many sugar friends always think that they must eat as little as possible after suffering from diabetes, and many foods should be rejected. In fact, the most important thing for sugar friends in their usual diet is not restriction, but adjustment. So be sure to make your three meals balanced and moderate in diet. When we do this, we will not be hungry and want to eat snacks and snacks, thus reducing the risk of high blood sugar.
2. Use natural ingredients to change the taste and provide natural sweetness. When we want to drink, we can use natural ingredients such as mint leaves, lemon, chamomile and rose to change the taste. Onions, carrots, etc. They are all ingredients that can provide natural sweetness and are suitable for cooking. Of course, we can also drink sugar-free tea, sugar-free soda, or buy better quality tea and brew it ourselves. Hand-cranked drinks such as bubble tea and brown sugar Boba, as well as canned drinks in supermarkets, often add extra sugar. Sugar-free tea is preferred as far as possible, and good quality tea is not easy to suffer, and it tastes good without sugar. You can avoid drinking too much sugar by brewing it yourself.
3. Avoid processed products, canned food, pickled products, sauces and sauces. In daily life, sugar is often added to fish balls, minced meat, canned mackerel, preserves, sauces, sauces and other foods to correct flavor or adjust salinity, which makes it easier for us to ingest invisible sugar. So in our diet, we all recommend avoiding it as much as possible.
4. Reduce cakes and snacks with high oil and sugar. Most cakes and snacks contain a lot of fat and sugar. Before buying, you can look at the food nutrition label and choose foods with low fat and sugar content. Reducing blood sugar is a difficult process, especially the greater the pressure, the easier it is to want to eat sugar. But if we can change slowly and constantly, it is also progress. If we can reduce the frequency, pay attention to replacement and choose wisely, we can make great strides towards a new sugar-free life. Come on!
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