Eating is one of the main reasons for the rise of blood glucose in human body, therefore, for diabetic patients, diet control is an important part of blood glucose control. However, due to the different sugar content and absorption rate of different foods, it will lead to differences in the speed and degree of blood glucose elevation in human body, therefore, nutritionists put forward the concept of “glycemic index” according to the speed of food raising blood glucose.
1, the glycemic index of various foods 1, low glycemic index food (GI 55 or less).
Grains: whole egg noodles, soba noodles, vermicelli, black rice, black rice porridge, macaroni, lotus root powder.
Vegetables: konjac, corn, cabbage, cucumber, celery, eggplant, green pepper, kelp, egg, enoki mushroom, shiitake mushroom, spinach, tomato, bean sprouts, asparagus, cauliflower, onion, lettuce.
Beans: S beans, eyebrow beans, chick peas, tofu, bean curd, G beans, lentils, string beans.
Fruits: apples, pears, oranges, peaches, raisins, grapefruits, sorbets, pears, grapefruit, strawberries, cherries, kumquats, grapes.
Milk: milk, low-fat milk, fat milk, low-fat cheese, black tea, yogurt, sugar-free beans.
Sugar and sugar alcohols: fructose, lactose, xylitol, esomat, maltitol, sorbitol.
2. Medium glycemic index foods (GI 56-69).
Grains: red rice, brown rice, sago, contributes to the D.C. bread, cereals.
Vegetables: sweet potato, taro, potato chips, tomato, lotus root, burdock.
Meat: fish, chicken, duck, pork, lamb, beef, shrimp, crab.
Beans: red beans, winter flour, cream, condensed milk, fresh milk extract, yogurt.
Fruits: papaya, raisins, pineapple, bananas, mangoes, cantaloupe, kiwi, willow.
Sugar and sugar alcohols: cane sugar, honey, wine, beer, cola, coffee.
3. High glycemic index foods (GI 70 or above).
Grains: white rice, steamed buns, doughnuts, glutinous rice, white bread, oatmeal, ramen, fried rice, popcorn.
Meat: gongbao, fatty sausage, egg dumplings.
Vegetables: mashed potato, pumpkin, potato.
Fruits: watermelon, lychee, longan, pineapple, dates.
Sugar and sugar alcohols: glucose, sugar, maltose, soda, orange juice, honey.
Tips to make your own low “glycemic index” food.
1, “coarse” food not fine work.
From the concept of food glycemic index, it is crucial to control the fine degree of grain milling. Take bread for example, white bread food glycemic index of 70, but mixed with 75% to 80% of the barley grain bread for 34, so, advocate the use of coarse flour or bread made with crushed grains instead of fine white bread.
2.Simple is good.
In the kitchen to “lazy” point, vegetables can not cut, not cut, beans can eat the whole grain not grind. Vegetables are also the same, general potatoes, vegetables, etc. do not cut too small or pureed. Rather chew a few more, more intestinal movement, beneficial to blood sugar control.
3, eat more dietary fiber.
There are many kinds of soluble dietary fiber, daily can be bought directly from the konjac. In addition, more natural dietary fiber-rich vegetables, such as celery, bamboo shoots, etc.. Wood ear, mushrooms are also a better source.
4, increase the protein in staple foods.
For example, the glycemic index of general wheat pasta is 81.6, the glycemic index of spaghetti fortified with protein is 37, and the glycemic index of wheat linguine with egg is 55. typical Italian pasta is made of durum wheat grain powder with high protein content, and the glycemic index of food is only 46. dumplings are commonly used in the north, with high protein and fiber, and are also low glycemic index food.
5, rapid cooking, less water.
The food’s softness, hardness, raw cooking, thinness, and particle size all have an effect on the food glycemic index. Therefore, unless the special needs of nutritional treatment, cereals must be cooked after a long time high temperature. Therefore, the longer the processing time, the higher the temperature, the more water, the better the paste, the food glycemic index is also higher.
6.Eat some vinegar.
Food is fermented to produce acid, which can make the whole meal of food glycemic index lower. Adding vinegar or lemon juice to the side dishes is an easy and simple method.
7, high and low with.
High and medium food glycemic index foods together with low food glycemic index foods can make a medium food glycemic index meal. And high and high together of course can only be high.
Ten principles of healthy eating for diabetics:
The principles of eating for diabetic patients are basically the same as those for ordinary healthy people, and these principles include the following.
1, daily food should include cereals, milk, meat, vegetables, etc., recipes often change, rich and varied, to avoid partial food.
2.At least three meals a day, morning, noon and evening, each meal should include at least three types of food (cereals, vegetables, meat or milk).
3.Patients who need insulin injection must have a stable diet plan, especially to control the portion of sugar at each meal.
4.To abstain from sweet, salty, greasy food and alcohol.
5. Limit foods high in saturated fatty acids and cholesterol, such as sausage, fatty meat, shrine oil, egg yolk, animal offal and shellfish.
6, to abstain from caffeine-based beverages, including coffee, strong tea, soft drinks, fruit juices, etc.
7, to consume fiber-rich foods, such as brown rice, whole wheat bread, squash and vegetables.
8, to avoid eating cured or smoked foods, such as curd, sausage, ham, bacon, lunch meat, etc.
9, to avoid eating many times by the high temperature of the oil cooking food, not to eat moldy peanuts and cereals.
10, to maintain a normal weight, do not overeat; to exercise regularly, so that blood sugar is often maintained within the normal range, in order to reduce the chance of complications.