There are 4 kinds of wrong diet combinations that you would never expect, but many people eat them every day! Especially the first one

Many people may have similar problems: I have eaten whole grains, vegetables, and soy products, but why can't my blood sugar go down? This is probably because the food combination is wrong!

Today, let’s analyze 4 common wrong food combinations in life. You may not have realized it.

01

Shredded potatoes with rice: "Carb bomb"

Potatoes are rich in starch and can be used as a staple food, known as the "second bread." If you eat them with rice, it is equivalent to eating two servings of staple food. Your blood sugar level will be out of control after the meal, which is not only not conducive to nutritional balance, but also will cause weight gain.

In addition to potatoes, lotus roots, yam, sweet potatoes, and taro are all rich in starch. If eaten with rice or steamed buns, they can be called "carb bombs."

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

02

Soy milk with fried dough sticks: glycemic index rises

Soy milk is a good thing. It has a low glycemic index and contains soy isoflavones, high-quality protein, and some vitamins and minerals. It also has low cholesterol and fat content. Once it enters the body, it not only supplements nutrition but also does not bring some health risks.

But if you use fried dough sticks with it, the blood sugar level rises very quickly. And the continuous heating of fried dough sticks at high temperatures will also produce trans fatty acids. Trans fatty acids are also related to premature brain aging and are the enemy of cardiovascular health.

03

Instant noodles with ham: salty on top of salty

Instant noodles and sausages are both high-salt and high-sodium foods. Eating them together is salty on top of salty, which is not conducive to blood pressure control and indirectly affects blood sugar control.

for example:

A certain brand of instant noodles, a pack of 120g noodles, contains 2388mg of sodium; a 20g seasoning pack contains 1052mg of sodium. A certain brand of ham sausage, a stick (30g/stick) contains about 370mg of sodium.

Such a bowl of instant noodles + a piece of ham is equivalent to eating 2658 mg of sodium (1 gram of salt ≈ 393 mg of sodium), or 6.7 grams of salt. The "Guidelines for the Prevention and Treatment of Type 2 Diabetes in China (2020 Edition)" recommends that the salt intake of diabetic patients be limited to 5g per day, and patients with hypertension can further limit their intake.

In addition, instant noodles are usually fried at low temperature and cooked thoroughly, so they can be eaten even without soaking in water. They gelatinize quickly and their blood sugar rises quickly, which is not conducive to postprandial blood sugar control.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

04

Steamed buns with porridge: just like eating candy

Steamed buns themselves raise blood sugar levels quickly, and porridge is also a staple food. The speed at which blood sugar levels rise is comparable to drinking sugar water. The longer they are cooked, the more gelatinized they become, the easier they are to digest, and the faster their blood sugar levels rise.

Especially at 8 or 9 in the morning, when blood sugar-raising hormones are at their peak, eating steamed buns with porridge can more easily cause blood sugar to soar.

Note: In addition to these, scallion pancakes + corn porridge, cold noodles + roujiamo, etc. are all staple foods + staple foods, and their blood sugar level rises very quickly, so eat less.

05

4 combinations to control sugar intake

Increased blood sugar leads to diabetes, which makes the patient weak and always needs to rest. Vision is also affected, with decreased vision and frequent eye fatigue. The burden on blood vessels is also increased, causing atherosclerosis or even blockage of blood vessels. In severe cases, it can also affect the kidneys and cause kidney damage.

Therefore, a reasonable daily diet is very important:

1. The combination of coarse and fine staple foods

It is better to have about 1/4 to 1/3 of the staple food of the day as whole grains. You can also eat whole grains twice a week. Whole grains contain more dietary fiber, which has a certain preventive effect on chronic diseases such as obesity, hypertension, and heart disease. Potatoes such as sweet potatoes and potatoes can replace part of the grains in moderation.

2. The combination of meat and vegetables in side dishes

It is recommended that the ratio of meat to vegetables for the whole day should be 1:3 or 1:4. For example, for a meal with 4 dishes, arrange 1 meat dish, 1 tofu dish and 2 vegetable dishes.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

3. Dry and liquid combination

Have some vegetable soup or mushroom soup with each meal to increase fluid intake, and drink no less than 1500 ml to 1700 ml of water every day.

4. Combination of methods

It is recommended that the ratio of steaming and stir-frying be controlled at 2:1. Frying should be avoided as much as possible. If you eat it, do not eat it more than 3 times a week, and it is best to eat it at noon.

It is best to make a cold dish for every meal, because cold dishes can retain the vitamins and minerals in vegetables to a large extent.

Expert in this article: Li Xingang, deputy chief physician of the Department of Endocrinology, Beijing Ditan Hospital, Capital Medical University

Review: Li Nannan Director of Hunan Science Writers Association Deputy Director of Research and Publicity Department of Hunan Science and Technology Association Second-level Researcher Chinese Science Writer (Medical)

Source: CCTV Life Circle

The cover image and the images in this article are from the copyright library

Reprinting may lead to copyright disputes

Please reply "repost" to repost the original text and pictures