Diet: It is normal that blood sugar may rise slightly after meals, but when the body is unable to effectively use blood sugar for a long time, it may lead to diabetes in the long run. It is important to stabilize blood sugar due to eye related diseases, neuropathy, etc. Whether you’re a diabetic, starch lover or confectionery enthusiast, before your health deteriorates, use the following natural means to control blood sugar without medication.
Components and Content
How much carbohydrate is ideal for each meal? According to the Diabetes Society of the Republic of China, the recommended intake of sugars for type 2 diabetes patients is about 45 to 60 grams per meal for women; meals are about 60 to 75 grams, snacks are about 15 to 30 grams. Sugars are often found in starchy staples or sugary foods such as rice, noodles, root vegetables (such as sweet potatoes, potatoes), and most fruits and bread desserts.
After a night of 8 to 12 hours, breakfast is the most important meal, especially for diabetics, and it’s important to eat protein because the body needs food to balance blood sugar concentration. According to a research conducted by the University of Missouri, high protein breakfast controls blood glucose levels in women, with 18 subjects in the study ~55-year-old women, in addition to the protein content, the amount of calories, fat and fiber is similar in their diet, and within 4 hours of breakfast, they detect glucose and insulin in their blood. It was found that the protein intake group was higher, after meal blood glucose was lower than the protein group.
Increase fiber intake
Fiber can slow down the digestion and absorption of sugars, while fiber is divided into water-soluble dietary fiber and insoluble dietary fiber. Both are important for health, the water-soluble fiber is especially able to maintain blood sugar levels. If you have Type 1 diabetes, you can use a high-fibre diet to control blood sugar and reduce hypoglycemia. Fiber-rich foods such as vegetables, fruits, legumes and whole grains, recommended daily fiber intake is about 25 grams for women and 38 grams for men.
Selection of resistant starch
American nutrition expert Jill Weisenberger said that both potatoes and beans contain resistant starch, and if the potatoes are cooked and eaten, their blood sugar value will be lower. In addition, other starchy foods include resistant starch such as unripe bananas, beans and lentils, wholemeal grains (wheat, oats, rice and buckwheat, etc.), corn and cold pasta.
Beans are a good choice
The American Diabetes Association says that blood sugar does not rise too quickly because of the slow pace of digestion of beans. According to a study conducted in Canada in 2012, it was found that at least 1 cup of beans a day (such as chickpeas and lentils) had lower blood glucose values for 3 months in patients with type 2 diabetes. Beans are also rich in folate, which is associated with reducing the chance of cardiovascular disease. Eating 1~3 cups of boiled beans a day will reduce the total cholesterol by 5~19%.