The nutritionist said that it is recommended that people who want to control sugar can eat in the order of protein, vegetables, and starch.

Eat meat first, then vegetables, and finally rice.

(The picture is taken from photoAC)

[Health Channel/Comprehensive Report] Controlling blood sugar is not just a patent for sugar lovers!

Wanting to lose weight and feeling better during the day can also help.

In this regard, nutritionist Li Wanping posted on her Facebook fan page "Li Wanping Nutritionist" to share three suggestions for a sugar-control diet, including food that can help stabilize blood sugar, such as fish, chickpeas, red barley, pumpkin, citrus, and burdock tea, and Also pay attention to the order of eating, eat meat first, then vegetables, and finally rice.

The first trick is to eat 4 kinds of food that can help blood sugar

●Omega-3-rich fish:

Fish is a good source of high-quality protein for the human body, because protein can slow down digestion, prolong the time of satiety, and prevent rapid rise in blood sugar after meals.

According to the American Diabetes Association, people with diabetes can eat salmon or sardines rich in Omega-3 fatty acids at least 2 times a week.

Therefore, it is recommended to have at least 2 meals a week. Originally eating red meat, you can replace it with fish. The amount of fish in 1 meal is 2 palms. The recommended species are salmon, mackerel, and saury.

Please read on...

●Chickpeas and red barley:

They belong to whole grains and are starchy.

Chickpeas and red barley have water-soluble dietary fiber and resistant starch.

If you want to control your blood sugar, you still need to eat starch, but you must choose the right starchy ingredients. In principle, you can look for starches with high fiber content, such as the starch in the original fruits and vegetables.

Therefore, it is recommended that you are used to refined starches such as meals, noodles, and bread, and you can replace them with pumpkin, barley, and chickpeas. The serving size should be 200-250 grams per meal and 1 bowl of cooked food instead.

●Pumpkins and pumpkin seeds:

Pumpkins are whole grains and are rich in dietary fiber, which can help slow down digestion and stabilize blood sugar levels after meals.

In addition to fiber, pumpkin seeds are also rich in magnesium and healthy fatty acids, both of which are good for blood sugar control.

The recommended serving size is 1 tablespoon of pumpkin seeds a day, which can be eaten as an afternoon tea snack.

●Citrus fruits:

Although many citrus fruits are relatively sweet, it would be disrespectful to judge whether sugar lovers are suitable to eat based on the sweetness alone.

Studies have shown that in addition to fiber, citrus fruits also contain polyphenols, flavonoids "hesperidin" and "naringenin", which help control blood sugar.

In addition, the American Diabetes Association lists oranges, oranges, lemons, pomelo, grapefruit and other fruits as diabetic superfoods.

Of course, it doesn’t mean you can eat endlessly if it can help control sugar, because citrus fruits are a little sour, so it is recommended to eat them after meals. Some people with fruit acid will feel uncomfortable in their stomachs, so don’t eat them on an empty stomach.

The serving size of a sugar friend is the size of a fist, 2 servings a day, which is not suitable for snacks.

According to nutritionists, in addition to fiber, citrus fruits also contain polyphenols, flavonoids hesperidin, and naringenin, which help control blood sugar.

(picture taken from freepik)

The second trick is to eat the order

Li Wanping said that it is recommended that people who want to control sugar can eat in the order of protein, vegetables, and starch.

Eat meat first, then vegetables, and finally rice.

If you want to eat meat and vegetables with rice, it is recommended that the first bite be meat first, followed by vegetables and rice at the end, and then meat and vegetables can be served with rice.

This order of eating puts sugar at the end, which helps to delay the absorption of sugar by the body, prevents insulin from being secreted too quickly, and helps blood sugar control.

In addition, many snacks or night market dishes will have staple foods such as risotto, fried rice, and fried noodles. The overall starch ratio is too high, and vegetables and protein are relatively low. These foods are easy to cause blood sugar fluctuations. Dried beans, marinated eggs, etc.

The third trick is to drink burdock tea and sugar-free black tea

Li Wanping said that if you want to control blood sugar, you must consider the overall sugar intake, which of course includes "sugar".

Because most people with diabetes do not drink beverages, but if you really want to drink, it is recommended to drink burdock tea and sugar-free black tea.

●Burdock tea:

Burdock contains a lot of water-soluble dietary fiber. The fiber will prolong the digestion time. By prolonging the digestion time, it can stabilize blood sugar fluctuations and prevent rapid rise and fall of blood sugar due to too fast absorption of food; the brewing method is also It's very simple, slice and shred burdock with skin, add 2000c.c.

●Sugar-free black tea:

to relieve the addiction to sugary drinks and to control sugar.

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keywords

  • diabetes

  • insulin

  • healthy diet

  • carbohydrate

  • blood sugar control

  • eating order

  • Whole Grains

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