Vegetables and fruits: Most non-starch vegetables are good choices, such as spinach, broccoli and carrots. These vegetables are rich in fiber, vitamins and minerals, and low in carbohydrates and sugar. For fruits, choose low-sugar fruits, such as berries (strawberries, blueberries and raspberries), citrus fruits (oranges, grapefruit and lemons), stone fruits (apricots and peaches) and apples. Try to avoid eating too many high-sugar fruits, such as bananas, grapes and pineapples.
Ah Fu will deliberately eat more fruits and vegetables during sugar control, eating 8 kinds of fruits and vegetables every day, and it is best to eat colorful fruits and vegetables. The most important thing is to eat fresh fruits and vegetables, and to process them lightly-don't peel them if you can eat them directly, and don't drink fruit and vegetable juice, which saves trouble. The cell wall will be destroyed after juicing, and low-sugar fruit will make blood sugar soar. The most recommended is berries, which are low in calories, good in taste and convenient for small fruits to eat. You can eat it directly after washing ~
Whole grains and high-quality fats: Choose whole grains such as whole wheat bread, brown rice and oats. They are rich in fiber, vitamins and minerals, and their digestion speed is relatively slow, which helps to maintain blood sugar stability. Choose nuts as the source of fat, such as almonds, walnuts, cashews, flaxseed and pumpkin seeds. These nuts are rich in healthy fat, fiber and protein. They help to provide energy and satiety, and are beneficial to blood sugar management.
Even if sugar is not strictly controlled now, Ah Fu will choose to eat whole grains as the source of carbohydrate at the general time of the week-brown rice, mung bean soup and oatmeal. These are very good sources of carbohydrate, and more importantly, he won't "faint" after eating, which perfectly solves the problem of no energy in the afternoon after lunch. It takes a long time to cook miscellaneous grains rice. Ah Hu suggested cooking more than once and then freezing it in a fresh-keeping box. Never refrigerate. Frozen rice tastes super bad. When eating, pour a little water into the crisper, then heat it in the microwave for two minutes, and it tastes just like fresh rice ~
High-quality protein: Choose chicken breast, turkey, fish (such as salmon and cod), beans (black beans, red beans and soybeans) and other foods rich in protein. Protein can provide satiety, and the intake of carbohydrates can make blood sugar rise more slowly. Choose low-fat milk, yogurt and dairy products, which are rich in protein and calcium. At the same time, these dairy products usually contain low sugar. However, the intake of dairy products should be moderate to avoid excessive intake.
Ah Hu now lives in Hunan, where the diet has a special preference for pork, so when I arrange my own diet, I will deliberately avoid pork and choose boiled shrimp or steamed bass, a low-fat and high-protein protein source. I just started fishing in the sea recently, and shrimp is too cheap. Going to the market more during the sugar control period will enrich my taste!
Please ensure adequate nutrition and pay attention to the overall food intake. A balanced diet and diversified food choices are the key to maintaining healthy blood sugar.