A survey in 2010 showed that the estimated prevalence of diabetes in a sample of adults aged 18 years and older in China was 11.6%, or about 114 million people. Although public health awareness has increased in recent years, the trend of rapid increase in the number of people with diabetes has not been fundamentally changed. “Diet control and exercise are two of the most basic and important aspects of the “five horses” of diabetes treatment. For diabetic patients, the most basic dietary principle is “regular and quantitative, balanced nutrition”. “Regular and quantitative” that is, three meals must be eaten on time, the amount of each meal should be basically the same, not hungry a full meal, not to mention overeating, otherwise blood sugar will be like a roller coaster up and down. Then how to achieve “balanced nutrition”? The “Balanced Diet for Chinese Residents” recommends a daily intake of seven major food groups, including cereals and potatoes, vegetables and fruits, livestock, fish, shrimp and eggs, dairy and soy, oil, salt and water. The daily diet of diabetic patients is also no more than these major categories, and one cannot be missing. Staple foods Cereals and potatoes provide carbohydrates as staple foods and are the most important source of energy, but they are also the foods that have the greatest impact on blood sugar. Can’t eat staple foods when you have diabetes? Big mistake! Sugar lovers should not only eat staple foods, but also learn how to eat, and control the quantity and quality of staple foods is a basic skill that every sugar lover should learn. With a standard height of 160cm~170cm, the total daily staple food is about 250g, i.e. 5 taels, and for every 10cm increase or decrease in height, increase or decrease 1 tael of staple food accordingly. If engaged in heavy physical activities, can be increased by 30% to 50% as appropriate. The total daily staple food should be distributed into three meals according to 1:1:1 or 1:2:2, and approximately each meal should not exceed 1 medium-sized steamed bun or 1 bowl of rice. In the choice of staple food, there is no significant difference in the effect of steamed buns and rice on blood sugar, and sugar lovers are free to choose according to their own habits. If you can consciously choose more coarse grains and beans, such as corn flour, buckwheat, oats, red beans and green beans instead of rice and noodles, it is very beneficial to the control of blood sugar after meals. Vegetables Vegetables are the best food for the majority of sugar lovers, you can eat as much as 500g (1 pound) a day! But be careful, although potatoes, groundnuts look like vegetables, but has long been divided into the army of staple foods, so potato lovers, do not be deceived, or use it as rice buns to treat it. There is a wide variety of vegetables, how to choose it? The greatest benefit to sugar is dark green vegetables, including broccoli, spinach, dark green kale and so on. Eating more dark green vegetables not only helps control blood sugar, but also helps healthy people reduce the incidence of diabetes by about 14%. Isn’t that very appealing? In addition to dark green vegetables, other leafy vegetables, melon vegetables and algae ingredients can also be widely chosen, the more varieties the better. Fruits For the majority of sugar lovers, fruits are really loved and hated. If your blood sugar is consistently high, you should try to avoid fruit. After adjusting the diet or medication regimen and blood sugar stabilizes, you can enjoy fruits in the morning or afternoon with extra meals. The total daily amount should not exceed 200g, i.e. 1 medium-sized apple/orange/pear, or about 10 strawberries and 20~30 cherries, divided into 2-3 servings is best. Fruits with low sugar content: cherry, peach, strawberry, grapefruit, melon, apricot, plum, cucumber, tomato, lemon, watermelon, brandied melon, grapefruit. Fruits with medium sugar content: apple, pear, orange, tangerine, kiwi, mango, grape, cantaloupe. Fruits with high sugar content: lychee, banana, pineapple, pomegranate, prune, red date, sweet orange, longan, sugar cane.