12 star foods for anti-diabetics

 12 star foods for anti-diabetics

*Breakfast: avoid excessive intake of starch

Breakfast is the most difficult meal for diabetes patients to control blood sugar. In addition to the relatively low variety of breakfast foods, it is also due to the changes in human hormones that make the insulin resistant and least sensitive at breakfast time, so blood sugar will rise quickly.

The principle of the breakfast diet is to avoid excessive intake of starch.

1. Oats: A cup of instant oatmeal can provide 4 grams of fiber, and the soluble fiber contained in it can also reduce the body's rate of decomposition and absorption of carbohydrates, that is to say, blood sugar can be relatively stable. Studies have shown that oatmeal can reduce insulin resistance, as well as total cholesterol and low-density lipoprotein cholesterol (LDL, bad cholesterol).

2. Nuts: Nuts contain magnesium, chromium, and vitamin B complex, which are important coenzymes for carbohydrate metabolism and insulin synthesis, and can help control blood sugar. On the other hand, nuts are easy to feel full because they contain oil, and can also reduce the intake of starch in the meal. A diabetes survey for women also found that women who consume 150 grams of nut foods a week have a 30% lower chance of developing type 2 diabetes than those who do not consume them.

Among the nut family, eat almonds and walnuts. Studies have pointed out that the magnesium and dietary fiber contained in almonds have the effect of stabilizing blood sugar after meals. Walnuts are also a good choice. 31 grams of walnuts (about 7) can provide 2 grams of fiber and 2.6 grams of α-Lipoic Acid, which is the precursor of Omega3 fatty acids. Some studies have pointed out that octyl sulfate can improve the blood sugar level of type 2 diabetes. Anti-inflammatory ingredients can help relieve symptoms such as nerve pain, kidney disease, and slow wound healing caused by diabetes.

But I still need to remind, because nuts contain fat, the same amount will also absorb about 185 calories, so you must control the amount.

3. Cinnamon: Many studies have found that cinnamon can lower blood sugar after meals. A study published in the Journal of Diabetes Care in 2003 found that subjects who consumed cinnamon had significantly lower fasting blood sugar, triglycerides, low-density lipoprotein cholesterol, and total cholesterol.

However, there is still controversy as to whether it is really recommended to consume cinnamon to lower blood sugar. Nutritionists also believe that Taiwan has less habit of eating cinnamon.

Breakfast can be eaten like this

If it is not easy to choose low glycemic index foods at breakfast, you can make oatmeal with milk powder for diabetes; if you want to estimate the amount of sugar, 6 tablespoons of oatmeal is equivalent to 1 bowl of porridge.

For more variation, you can also grind the nuts and sprinkle them in the cereal to increase the taste and flavor, but remember not to exceed 1 tablespoon. Those who do not reject cinnamon may wish to sprinkle 1 teaspoon of cinnamon powder in oatmeal, which can help lower blood sugar after meals.

＊Lunch and dinner: Use vegetables with rice to increase satiety

After breakfast, the blood sugar metabolism mechanism at lunch starts to recover. You can eat a little more starch, of course, you still need to choose a food source with high fiber and low glycemic index.

Why is it important to always hear "low glycemic index" food? Simply put, it is to control blood sugar after meals. You Nengjun explained that if you want to lower blood sugar after meals, you have to rely on the "rapid reaction force" in your body. Insulin components that have been stored and can be secreted immediately are called "first-stage secretion", and will be secreted again after a few minutes, called "second-stage secretion"; diabetic patients often have defects in the second-stage secretion, so the rapid reaction force Not enough or not.

Therefore, in terms of dietary intake, the primary goal is how to make blood sugar rise slowly, so that the rapid reaction force does not have too much burden, and then how to help control and lower blood sugar.

But before diet control, you have to know your blood sugar status. "When the glycated hemoglobin is higher than 9%, dietary assistance will not be very effective; when the glycated hemoglobin is less than 8%, the control of blood sugar after meals is more effective," Su Xiuyue said.

Glycated hemoglobin (A1C) represents the average blood glucose concentration in the past 3 months. Blood is drawn and measured every 3 months. Normally, it should be less than 7%. Therefore, self-monitoring of blood glucose is very important. You Nengjun suggested that the gap between fasting and post-meal blood glucose (tested again the second hour after the meal) should be controlled within 30-60 mg/dL.

4. Brown rice/whole grains: Brown rice is rich in fiber, the high blood sugar level after a meal is low, and it is easy to feel full, so that patients are not easy to be hungry. In addition, some whole grains also contain chromium and magnesium, which can promote lipid and sugar metabolism and help control blood sugar.

5. Job's tears: Studies have found that eating more low-glycemic index Coix's tears can stabilize blood sugar and increase the concentration of high-density lipoprotein cholesterol (HDL, good cholesterol).

6. Dark green vegetables: Leafy vegetables such as water spinach, pakchoi, lettuce, etc. are rich in fiber, which can inhibit the absorption of sugar in food and achieve the effect of lowering blood sugar. And dark green vegetables are also rich in magnesium. Some large studies have found that supplementing magnesium can improve insulin sensitivity and blood sugar control.

There are even foreign studies suggesting that vegan diets for diabetic patients can reduce cardiovascular disease. Researchers targeted 99 patients with type 2 diabetes who followed a low-fat, low-glycemic vegan diet for 22 weeks, or followed the guidelines of the American Diabetes Association (ADA), and found that vegan people have control over blood sugar , Better than the ADA diet recommendations.

But You Nengjun does not recommend a low-oil vegetarian diet principle, because good fats are necessary, and a balanced diet is more important.

7. Yam: Yam contains magnesium and zinc essential for insulin secretion, as well as vitamins B1 and B2, which can promote the metabolism of glucose in the blood. In addition, the slimy component of yam is formed by mucin, which coats the food in the intestines, so that sugar is slowly absorbed, inhibits the sharp rise of blood sugar after meals, and can also avoid excessive insulin secretion, so that blood sugar can be better regulated.

8. Pumpkin: Rich in chromium, it is good for controlling blood sugar. If the body lacks chromium, it will reduce the function of insulin, which can easily cause diabetes and hyperlipidemia. Therefore, diabetic patients should prevent the loss of chromium. It is recommended to eat more foods rich in chromium. In addition to pumpkin, kelp and brown rice are also rich in chromium. Some studies even show that high-dose chromium supplementation (approximately 200-1000 micrograms a day) can maintain healthy glucose and insulin values.

9. Onion: Onion can inhibit the rise of blood sugar and keep the patient's blood sugar in a stable state. Su Xiuyue also mentioned that the sulfides contained in onions are also antioxidants, which can reduce the risk of cardiovascular disease.

10. Bitter gourd: In India, bitter gourd is a traditional food for treating diabetes. Researches by National Taiwan University, China Medical University and Pingtung University of Science and Technology also found that bitter gourd has the effect of adjusting blood sugar and blood lipids.

In particular, the extract of Momordica charantia (wild bitter gourd) can activate the peroxisome proliferator activated receptor (PPAR), which is a key role in human metabolism; when PPAR is suppressed, it is easy to cause adipose tissue and liver tissue metabolism disorders , It is easy to cause high blood sugar, which may evolve into diabetes, and may also cause cardiovascular disease and cancer.

The point is, bitter gourd is better when eaten raw, and it takes 80 to 100 grams a day to be effective. However, Lin Chengwei also reminded that patients with fava bean disease and hemolytic anemia are not suitable.

11. Tuna/Salmon: Contains Omega3 fatty acids, which can reduce the risk of cardiovascular disease, reduce inflammation, and improve insulin resistance. "The view of "less oil" in the past was ridiculously wrong," You Nengjun said.

"Good oils" such as vegetable oils can be ingested more. Sunflower oil (more polyunsaturated fatty acids), olive oil (more monounsaturated fatty acids) or canola oil are all good choices, which can be changed every day. Of grease.

You Nengjun explained that although starch can be converted into fat, it is still not as good as fat directly ingested, and some essential fatty acids cannot be obtained by conversion.

12. Garlic: Garlic contains a compound called allicin, which combines with vitamin B1 (thiamine), which can stimulate the release of insulin. You Nengjun mentioned that some Japanese studies have also found that green onions can also help blood sugar control.

Lunch and dinner can be eaten like this

Use food substitution to control the total sugar intake of staple foods. Replace flour and rice with food sources containing dietary fiber. If you are accustomed to eating 80% full, it is also 80% full when converted to brown rice. If you want to replace it with whole barley, because barley has more fiber and less starch, you can eat about a bowl and a half more.

The key point is "Serving rice with vegetables." Eat more vegetables to increase the feeling of fullness and prevent blood sugar from rising too fast;

The fiber and minerals are also good for blood sugar control, and antioxidants are also a contribution to reducing cardiovascular disease risk factors.

It is recommended to stir-fry the vegetables to make them "fragrant". Studies have shown that onions, shallots, garlic, and vinegar can control blood sugar. It is advisable to reduce the use of salt and use these seasonings instead. But be reminded not to overdose, like onions only about 50 grams a day (about a quarter) is enough.

Remember that yam, pumpkin, and coix seed are all starches. If you want to eat it, you have to count the intake of the staple food. Remember to reduce the amount of rice and noodles.

Fruits contain fructose, which also increases sugar intake.