In the dietary treatment of diabetics, doctors often tell sugar lovers to eat more vegetables. Because vegetables are rich in vitamins and trace elements such as magnesium, potassium and dietary fiber, they play an important role in the control of postprandial blood sugar and the prevention of complications. However, many sugar lovers have problems in the selection of vegetables and cooking skills, resulting in unsatisfactory disease control.
The net rumor of “sugar-lowering vegetables” – pumpkin
The glycemic index (GI) of pumpkin is 75, and diabetics should choose foods with a low glycemic index. And there is no research to confirm that pumpkin has a hypoglycemic effect. Therefore, diabetics can eat a small amount of tender pumpkin, do not eat more.
Sugar “essential vegetables” of – sweet potatoes
Sweet potatoes belong to starchy vegetables, its glycemic index of 76, in the potatoes belong to the higher glycemic index of food, diabetic patients can eat a small amount of boiled sweet potatoes, but baked sweet potatoes, dried sweet potatoes and other sweet potato products are not recommended to eat.
Principles of vegetable selection for diabetic patients
(1) follow the “321” vegetable pattern
”3″ refers to the 3 two green leafy vegetables, including rape, cabbage, spinach, lettuce and oleander.
”2″ means 2 taels of any other vegetables, excluding starchy vegetables such as potatoes, yams, groundnuts and lotus roots.
”1″ refers to 1 or two mushrooms and algae, including mushrooms, shiitake mushrooms, enoki mushrooms, kelp, nori and black fungus, etc.
(2) Choose thick stemmed and dried vegetables for better sugar control
Such as eating more celery, cauliflower, lettuce and other thick-stemmed dried vegetables, which are rich in dietary fiber and can help reduce blood sugar fluctuations while increasing the feeling of satiety.
(3) dark green leafy vegetables occupy 2/3 of the total number of vegetables
Dark green leafy vegetables, including spinach, tomatoes, purple kale, etc., not only contain insoluble dietary fiber, a strong sense of satiety, and rich in calcium, magnesium and other components, conducive to blood sugar control.
The correct way to eat vegetables for diabetic patients
(1) When cooking, try to choose cold, boiled, steamed, reduce fried, stir-fried vegetables, etc..
(2) Washing with water to avoid nutrient loss due to prolonged soaking.
(3) avoid cooking for too long and using too much oil to reduce nutrient loss.
(4) Ensure variety and the need for frequent changes.
(5) stir-fry ready to eat, avoid sitting too long or repeated heating, increasing nitrite content.
(6) Eat starchy vegetables such as potatoes, sweet potatoes, yams, etc., to reduce the intake of staple foods accordingly.
Therefore, diabetic patients can control their blood glucose within the ideal level only if they choose the right kind of vegetables and adopt the correct method of consumption.
References
[1] Dietary guidelines for diabetes in China (2017 edition).