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11 Tips for Healthy Eating with Diabetes

by Letomi
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11 Tips for Healthy Eating with Diabetes

What is the best diet for a diabetic person?

1. Diabetic patients must strictly control their sugar intake from food to ensure their health. But that doesn’t mean staying away from all deliciousness, nor does it necessarily mean eating monotonously. If the recipes are arranged properly, not only can you effectively control sugar, but you can also eat colorfully.

2. It is recommended that the energy ratio of the three meals is 3:4:3, that is, the energy intake for breakfast accounts for 30% of the total energy intake, the energy for lunch accounts for 40% of the total energy intake, and the energy intake for the evening accounts for 30%.

3. Eat more grains and cereals as a staple food, for example, grains, wheat germ, oats, quinoa, brown rice, and potatoes, and less rice and noodles. The daily staple food quantity is controlled at 200-250 grams.

4. It is recommended to choose more fish, at least 3 times a week fish, especially recommended is salmon, deep-sea cod. My second choice of poultry, is less animal meat, no fatty meat, and animal fats. Ensure 1 egg per day. Eat as many soy products as possible.

5. Vegetables to local seasonal vegetables, dark vegetables accounted for half of the meal, the best to ensure that 3 to 5 kinds of vegetables per meal. Recommended vegetables such as spinach, lettuce, Cantonese cabbage, celery, cabbage, broccoli, cauliflower, green pepper, eggplant, onion, tomato, lotus root, pumpkin, bitter gourd, cucumber, green onion, garlic sprouts, leeks, mushrooms, enoki mushrooms, oyster mushrooms, bamboo shoots, etc.

6. If the random blood sugar is above 10, all kinds of fruits should be eaten less. Especially pineapple, cantaloupe, papaya, kiwi, banana, mango, lychee, grape, and other fruits have a high glycemic index, and you should avoid eating too much of these fruits.

7. Avoid food such as sugar, oil cakes, pastries, fried barbecues, alcoholic soft drinks, pastries, and white bread.

8. In addition, you can use mixed meals, drink soup before meals, eat more vegetables and fewer meals, and add a cup of homemade fruit and vegetable juice, burdock ginger soup, houttuynia tea, mulberry leaf tea, bitter buckwheat tea, bitter melon tea, etc. between meals, which can reduce food intake. Glycemic index and glycemic load.

9. To prevent complications of diabetes, blood sugar above 16.7 or those with severe macrovascular disease should reduce the amount of exercise.

10. If a diabetic patient also has a high uric acid problem, it is not advisable to eat high purine foods. Such as animal offal, eel, asparagus, spinach, mushrooms, soybean sprouts, seaweed, bean sprouts, gravy broth, chicken essence, sardines, and anchovies.

11. Usually you can do outdoor training with your diabetes friends, such as organizing regular running, outdoor hiking, jumping rope, etc. Fat loss and muscle gain is the best glucose-lowering drug, resistance training and strength training are indispensable, adhere for a month, you can significantly improve blood sugar and weight.

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