Afraid of losing control of blood sugar and afraid to eat staple food? Take this staple food-friendly recipe, which is both sugar-controlling and delicious

I have diabetes

One of the most painful things

Doctors and nutritionists will advise:

You must control your staple food!

But I don't eat any staple food.

I really can't stand it.

My stomach feels like a bottomless pit, I am hungry and greedy

The staple food of diabetics

How should we eat it?

Let’s take a look at it——

Many people find that their blood sugar is high, so they dare not eat any staple food. This can easily cause dangerous symptoms such as hypoglycemia and ketoacidosis .

If you want to control sugar intake, you can’t avoid GI, or the glycemic index!

High GI foods: GI value is greater than or equal to 70 , they are digested quickly and can easily cause blood sugar to rise rapidly.

Medium GI foods: GI value is between 55-70 , and the effect on blood sugar after meals is moderate.

Low GI foods: GI value is less than or equal to 55 , and has little effect on postprandial blood sugar.

Diabetics need to control their staple food, mainly referring to high GI staple foods , represented by rice, white noodles, and white steamed buns .

These foods are highly processed and easy to digest, but they can easily cause your blood sugar to spike.

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In fact, diabetics have many low-GI staple foods to choose from. They can eat a fist-sized portion at each meal and pair it with meat and vegetables to still feel satisfied and full.

Take a look at this sugar-friendly recipe:

Three Fresh Dumplings

The filling of the three-fresh dumplings contains meat and vegetables, and the GI value is only 28. It is a low-glycemic staple food that can delay the increase of blood sugar.

When we make three-fresh dumplings, remember to use vegetable and meat fillings. The meat can be lean meat, shrimp or eggs. It is best not to use fat .

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Celery and Pork Buns

White steamed buns are a high-GI staple food, but replacing them with dumplings filled with meat and vegetables will be much better.

For example, celery and pork buns have a GI value of only 39. Remember to put lean meat in them, not fat.

spaghetti

Processed staple foods generally have few low GI values. But pasta is an exception, with a GI value of 49. As long as it is paired with a sauce with less oil and salt , sugar control is stable.

Buckwheat

The GI value of buckwheat is only 54. When buying buckwheat noodles, we should pay attention to the content. Buckwheat content must be above 50% to be useful .

In addition, cooking multi-grain rice with buckwheat and rice is also delicious and sugar-controlling.

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oat

Note that we are talking about whole or crushed oats here, not instant oatmeal.

The GI value of oats is 55. It has a strong sense of fullness and a slow blood sugar rise rate, making it very suitable for diabetics.

You can cook oatmeal with rice in a 1:1 ratio , or it can be made into delicious oatmeal porridge with milk for breakfast.

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lotus root starch

Surprisingly, lotus root starch has a very low glycemic index, with a GI value of only 33. It is rich in trace elements such as iron and calcium. Eating a bowl of it for breakfast is really convenient and delicious.

Boiled Sweet Corn

Pay attention, it does not refer to glutinous corn~

The GI value of sweet corn is 55. Not only does it slowly raise blood sugar levels, it also contains rich crude fiber, which can stimulate gastrointestinal motility and prevent constipation.

When eating, remember to eat it as a staple food!

Image source: Photo Network

Content Production

Editor: Zhang Fuyao

Map: Eastern Zhou Dynasty