1.Whole grains and products
Unlike refined cereals (fine grains) such as white rice and white flour, whole grains (coarse grains) contain three major parts of the grain: endosperm, germ and bran, more comprehensive nutrition.
2.Sweet potato
Called white potatoes, groundnuts, yams, sweet potatoes. Sweet potatoes and cereals as rich in carbohydrates and dietary fiber, but some vitamin content is higher than cereals. Can be used to replace part of the fine grain staples, help maintain a smooth post-meal blood sugar.
3.Beans
Soybeans (soybeans, black beans, green beans, mao beans), kidney beans, cowpeas, red lentils, lentils and other beans are rich in carbohydrates, dietary fiber and high-quality vegetable protein, while soybeans are also rich in healthy omega-3 fatty acids, which can slow down the development of atherosclerosis.
4, dark vegetables
Dark vegetables refer to dark green such as spinach, rape, cabbage, broccoli, scallions, leeks, chrysanthemum, etc.; red such as carrots, red peppers, etc.; purple such as purple kale, eggplant, etc.
5.Tomatoes
Whether the tomatoes as a vegetable cooking, or as a meal, additional fruit raw, can be rich in the intake of vitamin C, vitamin E and a variety of trace elements.
6.Citrus
Oranges, mandarins, grapefruit and oranges are fruits with low sugar content, which can be eaten in moderation as a mealtime fruit to help diabetic patients maintain a stable blood sugar between meals. Recommended between the two meals, consume a fist-sized.
7, berries
Such as kiwi, sea buckthorn, blackcurrant, blueberry, strawberry and prickly pear. Rich in a variety of antioxidants and soluble dietary fiber.
8.Milk or plain yogurt
Milk and its products, such as milk powder and yogurt, mainly provide high quality calcium that is easy to digest and absorb, which can help prevent or delay the age at which osteoporosis occurs. In addition, dairy products are low glycemic index of food, will not cause dramatic fluctuations in blood sugar. It is recommended that diabetics drink one glass of milk (about 300 mL) or one small glass of plain yogurt (about 150 g) daily. People who drink milk with diarrhea, that is, lactose intolerant people, can choose low lactose milk or yogurt, hyperlipidemia and overweight obese people can choose nonfat milk and nonfat yogurt.
9.Fish
Provide high-quality easily absorbed protein and polyunsaturated fatty acids. Try to use steamed, boiled and other cooking methods. Frying and baking cooking will bring in too much fat and salt, in addition to high temperature will also destroy the unsaturated fatty acids in fish. Fish contains very few carbohydrates and is good for blood sugar control when combined in recipes. Recommended for diabetics to eat fish twice a week.
10, the original taste of nuts
No added flavoring, non-fried, or roasted plain nuts, such as sunflower seeds, peanuts, walnuts, almonds, pistachios, sesame seeds, etc., rich in healthy unsaturated fatty acids. Eat a small handful of raw nuts every day, with fruit or yogurt, as a healthy and delicious addition to the meal, to help keep blood sugar stable while growing weight.