Are you reducing your blood sugar, too? Reducing blood sugar and weight is to control the proportion of carbohydrates in daily diet at 5-45% by increasing protein intake and selecting high-quality oils. Compared with the proportion of carbohydrates in a balanced diet of 50-55%, it reduces the intake of a lot of sugar, which just reduces our chances of making starch and refined sugar. Studies have pointed out that under good food choices, a low-sugar diet can promote the body's utilization of blood sugar, enhance insulin sensitivity, increase the body's fat utilization rate, reduce fat synthesis, and achieve the effect of reducing fat and losing weight!
How to choose better food? Natural food with more original ecology and nutrition is the best.
With the decrease of carbohydrates, foods containing more refined starch and refined sugar, such as afternoon tea cakes, desserts and sugary hand-cranked drinks, will basically not appear in our choices. It is suggested that natural carbohydrates, such as whole grains, fresh fruits, etc., can retain more original nutrition of food. Besides being rich in dietary fiber, they also contain more nutrients.
Such as vitamin B, vitamin E and minerals in whole grains, vitamin C, phytochemicals and antioxidants in fruits. In addition, protein-rich soybeans actually contain 1/3 carbohydrates, and milk containing lactose can be used as one of the carbohydrate sources during the sugar reduction period. Soybean is rich in phytochemicals, fiber, oligosaccharides and other nutrients, which helps to maintain the intestines and health, and allows us to eat the essence of food by natural selection.
In addition, the intake of protein and fat should be increased in the diet of reducing sugar, so it is also important to choose healthier protein and fat food. In terms of oil, you can choose vegetable avocado oil and other oils to cook with soybean oil or linseed tanker containing essential fatty acids, or you can eat nuts to get oil calories and nutrition, so as to avoid excessive intake of animal oil and reduce the burden on your body.
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Some of protein's suggestions are based on plant-based protein foods, such as soybeans, edamame and bean products, such as tofu, dried tofu and soybean milk. , and with high protein and low fat ingredients such as fish, seafood, chicken, eggs or milk. Eating red meat with more saturated fat occasionally is not recommended as the main source of protein during the hypoglycemic period. In addition, special attention should be paid to fried foods, high-fat snacks and processed foods. Excessive intake of saturated fat may increase the risk of cholesterol.
Soybean is a high-quality protein, rich in nutrients and low in saturated fat, which makes your sugar reduction healthier.
Most of the soybeans in Taiwan Province Province are imported, including the United States, Brazil, Canada, Argentina and other countries, of which the largest source is American soybeans. /kloc-in 0/8, Taiwan Province imported soybeans from the United States, accounting for about 70% of the total imports. Compared with other developing countries, the United States is the only country that uses the method of "sustainable production" to grow soybeans on a large scale. Through sustainable farming, the loss of nature caused by farming is reduced as well.
Soybean is very special, containing 30-35% carbohydrate and 35-40% protein. Can supplement carbohydrate, protein and polyunsaturated vegetable oil at the same time. Every100g of soybean also contains14.5g of dietary fiber, which is quite full and nutritious.
After the cooked soybean milk is processed into bean products, because the bean dregs are filtered, there are less carbohydrates and dietary fiber, and the heat is mainly protein and oil. In the production process, both dried tofu and tofu are added with calcium sulfate to help solidify and shape, so they are also rich in calcium nutrition. Compared with animal protein, vegetable soybean protein has no cholesterol, lower saturated fat and less burden on the body, so it is an excellent source of protein in hypoglycemic period.
In addition, soybean soaking can increase the release of soybean isoflavones, and appropriate supplementation can help alleviate the discomfort of female menopause. It has also been found that lecithin and saponin contained in soybean contribute to fat metabolism, and phytosterol in soybean helps to lower cholesterol (link). It is no exaggeration to list this nutritious food as the first choice of food in protein!
Nutritionists don't hide secrets and eat less sugar a day | Top 3 The hypoglycemic recipes for soybeans and bean products are open.
1. dried beans and vegetable rolls-1 person.
Calories: 174 kcal, sugars: 7.3g, protein:13.6g, lipids: 1 1 g.
2. Soybean bibimbap -2 people
Calories: 552 kcal, sugar: 63.7 g, protein: 4 1.8 g, lipid: 2 1.8 g.
3. Salsa chicken and tofu bibimbap -2 people
Bibimbap-calorie: 3 10 kcal, sugar: 29 g, protein: 27.3 g, lipid:10.6g.
Sauce-calorie: 80 kcal, sugar: 9.3g, protein:1.7g, lipid: 4.9g.
Eating soybeans and bean products to supplement protein may also be an environmental protection act!
This is because 95% of American soybean farmers use the sustainable agricultural method promulgated by the United States Department of Agriculture, which conforms to various environmental laws and regulations, improves soil fertility through good soil and water conservation, makes soybeans grow healthily, and reduces greenhouse gas emissions through energy and water resources management, reduces the impact of agricultural production on the environment, and makes natural resources sustainable. Choosing sustainable soybeans also represents environmentally friendly support.
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At present, there are certification labels such as "American soybean sustainable production label" for consumers to identify. Manufacturers who choose American soybeans as raw materials for food manufacturing can apply to the American Soybean Export Association for labeling products, such as soybean milk, tofu, dried bean curd and so on. You can also look for it when choosing soybeans or bean products. If you have the opportunity to choose products with the sustainable production mark of American soybeans, you can supplement soybean nutrition and protein for yourself and do your part for the earth!