For sugar lovers, there is always a contradiction, that is, everything wants to eat and everything is afraid to eat, sometimes even vegetables and fruits are afraid to eat, in fact, some times are overthinking, so how to eat the right fruits and vegetables to stabilize blood sugar? First of all, let’s talk about fruits. Sugar lovers usually choose fruits based on taste alone to judge. In fact, this is not enough, we should combine the sugar content of fruits and glycemic index when choosing fruits. So what is the glycemic index? Simply put, the lower the glycemic index is, the less it affects the postprandial blood sugar. From Table 1 we can see that some fruits have low sugar content but high glycemic index, on the other hand some fruits have high sugar content but low glycemic index. Therefore combining the two is the wise choice when choosing fruits, which brings us to the glycemic load, which is the product of the glycemic index and the amount of sugar contained in the food consumed. For example, watermelon has a low sugar content of 5.8g/100g, but its glycemic index is as high as 72%, so its glycemic load is 4.2 if you eat 100g, while cherry has a high sugar content of 9.9g/100g, but its glycemic index is low (22%), so its glycemic load is 2.2 if you eat 100g. It’s not a good idea to eat pineapples because they have a high sugar content and glycemic index, which makes them less suitable for diabetics. Usually, for sugar lovers with stable blood sugar control, they can eat 150~200g of fresh fruits with low sugar content and low glycemic index every day, which is equivalent to the size of a fist. In addition, the best time to eat fruit is between two meals, when hungry or after physical activity, as a supplement to energy and nutrition, optional at about 9:30 a.m., 3:30 p.m., 1 to 2 hours after dinner or before bedtime. It is not advocated to eat fruit before or immediately after meals to avoid excessive carbohydrate intake at once, resulting in high blood sugar after meals and increasing the burden on the pancreas. There are many varieties of vegetables, and the nutritional value of different vegetables varies greatly. Generally speaking, dark vegetables contain more vitamins, minerals, plant compounds and dietary fiber, and dietary fiber can delay the absorption of sugar and fat in the intestine, improve dyslipidemia, improve the body’s sensitivity to insulin and increase satiety, so sugar lovers should eat more vegetables. In addition, winter melon, tomatoes, cucumbers and other bulky low-calorie melon and eggplant vegetables can also improve the feeling of hunger. The Chinese Dietary Guidelines recommend that healthy people should eat 300-500g of vegetables a day, and diabetics should have more than 500g of vegetables a day. It is recommended to choose fresh and seasonal vegetables, dark vegetables should account for more than half of the daily amount of vegetables, each meal should have 1~2 kinds of vegetables, including a plate of dark green vegetables or red and yellow vegetables, should also pay attention to the intake of cruciferous vegetables such as broccoli, kale, etc. as well as mushrooms and algae. Like potatoes, taro, yams and other vegetables many patients are afraid to eat, in fact, sugar lovers can eat the name, but must pay attention to the high carbohydrate (sugar) vegetables should be exchanged with the main food. For example, the sugar content of potatoes is higher (17.2/100g) if you want to eat completely with half a tael of rice for 110g of potatoes, but also some patients think cabbage tastes sweet to eat, which is also not true, in fact, its carb content is relatively low (2.4g/100g). Summarize the principles of choosing vegetables for diabetics: high-carbons vegetables instead of staple foods, and low-carbons vegetables are used more often. So what is the best way to cook them? Generally speaking, it is better to serve cold, so that the maximum retention of vitamins, minerals and other nutrients in vegetables and fruits, can choose vinegar, sesame oil, olive oil, etc. for mixing, which can also reduce the amount of cooking oil used in stir-fry, the total energy intake control is also helpful, but must pay attention to food hygiene, processing should be washed first and then cut to prevent excessive nutrient loss. For those dishes that can not be cold, as opposed to boiled (loss of a large number of water-soluble vitamins), rapid frying is also a better way, attention must be paid to salt as far as possible after the put, otherwise, the dish is not only not easy to cook, there will be more vegetable juice to increase the loss of vitamins and minerals, carrots contain more beta carotene, is a fat-soluble vitamin, fried with oil to eat can promote the absorption of fat-soluble vitamins . We should also note that when we juice vegetables, it is best to use a blender to mash together with the vegetable dregs, so as to maximize the retention of dietary fiber in vegetables. In short, to “stabilize” blood sugar, do not forget to eat the right fruits and vegetables!