How to treat high blood sugar: 10 ways to control blood sugar through scientific diet
In recent years, high blood sugar has become a health problem that plagues many people. Proper diet is the key to controlling blood sugar. This article will combine the hot topics and hot content on the Internet in the past 10 days to give you a detailed introduction to the dietary treatment methods for high blood sugar.
1. Recent hot topics related to blood sugar
| topic | heat index | focus of discussion |
|---|---|---|
| Intermittent fasting to lower blood sugar | 95 | The impact of 16:8 diet on blood sugar |
| Resistant starch foods | 88 | How to lower your GI through food choices |
| New discoveries in dietary fiber | 82 | The regulating effect of specific dietary fiber on blood sugar |
| Sugar substitute controversy | 76 | Are Artificial Sweeteners Really Harmless? |
2. 10 principles of dietary therapy for people with high blood sugar
1.Control total carbohydrates: Daily carbohydrate intake should be controlled between 130-200 grams, giving priority to carbohydrates with low GI values.
2.Increase dietary fiber intake: Daily dietary fiber intake should reach 25-30 grams, which can effectively delay sugar absorption.
3.Choose quality protein: Fish, soy products, lean meat and other high-quality proteins can increase satiety and reduce blood sugar fluctuations.
4.Eat healthy fats appropriately: Foods rich in unsaturated fatty acids such as olive oil, nuts, and deep-sea fish help improve insulin sensitivity.
5.Control eating speed: Chewing slowly helps control food intake and prevents blood sugar from rising sharply after meals.
3. Recommended hypoglycemic food list
| food category | Recommended food | GI value | recommended daily amount |
|---|---|---|---|
| whole grains | Oats, quinoa, brown rice | Below 55 | 50-100g |
| beans | Soy beans, black beans, chickpeas | 30-50 | 30-50g |
| vegetables | Bitter melon, okra, spinach | Under 15 | 300-500g |
| fruit | Apples, pears, strawberries | Below 40 | Within 200 grams |
4. Suggestions for matching meals
Breakfast:1 slice of whole wheat bread + 1 boiled egg + 200ml sugar-free soy milk + 50g cold cucumber
Lunch:80g brown rice + 100g steamed fish + 200g fried vegetables + 1 bowl of seaweed soup
Dinner:50g oatmeal + 100g cold tofu + 150g stir-fried broccoli
Extra meals:15g plain nuts or 100g sugar-free yogurt
5. Foods to avoid
| food category | specific food | unfavorable reasons |
|---|---|---|
| refined grains | white bread, white rice | High GI value, rapid rise in blood sugar |
| sugary drinks | Coke, juice | Contains high amounts of added sugar |
| High sugar fruits | Lychee, mango | Too much sugar |
| processed food | sausage, bacon | Contains hidden sugars and additives |
6. Dietary Tips
1. Prioritize cooking methods such as steaming, boiling, and stewing, and avoid high-fat and high-sugar methods such as frying and braised.
2. Suggested meal order: Eat vegetables first, then protein, and lastly carbohydrates.
3. Pairing staple foods with foods rich in dietary fiber can lower the overall GI value.
4. Monitor blood sugar changes regularly, record the relationship between diet and blood sugar, and find out the food combination that suits you best.
Through scientific diet, appropriate exercise and good living habits, most people with high blood sugar can effectively control blood sugar levels. It is recommended to develop a personalized diet plan under the guidance of a doctor or nutritionist, and do not blindly follow some extreme diets on the Internet.
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