A table to solve the eating problem of "high blood sugar patients"

At the beginning, please do two multiple-choice questions:

1. You want to control your blood sugar. Now you have a plate of stir-fried vegetables and a steamed bun. How should you eat it?

A. Eat stir-fried vegetables first, then steamed buns

B. Eat steamed buns first, then stir-fried vegetables

C. Eat a bite of steamed bun and a bite of vegetable at the same time

2. You want to control your blood sugar. There is a plate of boiled dumplings and a plate of fried dumplings. Which one should you eat?

A. Boiled dumplings

B. Fried dumplings

Is the answer different from what you imagined? Don’t think it’s that simple! Controlling blood sugar is a technical job!

In China, a country with a high incidence of diabetes, nearly half of adults have abnormal blood sugar levels: the prevalence of diabetes is 12.8% (ADA standard), with a population of approximately 129.8 million; the prevalence of prediabetes is 35.2%. If these patients do not control their blood sugar levels well, they can easily develop diabetes.

Therefore, understanding and controlling blood sugar is not only important for people with abnormal blood sugar, but also knowledge that normal people should master.

Prediabetes: blood sugar is higher than the normal range, fasting blood sugar>6.1mmol/L, or postprandial blood sugar>7.8mmol/L, but does not meet the diagnostic criteria for diabetes.

However, in this case, there is a high probability that the person will become a real diabetic, so people with "prediabetes" are the key group for preventing diabetes.

What are the dangers of high blood sugar?

First, let's understand blood sugar: Glucose in the blood is called blood sugar, which is the fuel for the various functions of the body's organs. However, the higher the blood sugar, the better. Too high blood sugar cannot provide more energy for the body, but instead causes many adverse effects:

👉If cells cannot obtain sufficient energy from blood sugar, fatigue and hunger will occur, and this feeling will always follow you no matter how much you eat.

👉Then the body begins to consume its own fat and protein, and over time the weight will become lower and lower.

👉High blood sugar can cause osmotic diuresis, so symptoms such as frequent urination and frequent thirst will occur.

The above symptoms of "eating more, drinking more, urinating more, and losing weight" are just warning signals.

If blood sugar is not controlled quickly, over time, the body's organs and tissue systems will be damaged and lead to related diseases, including:

Eye

Long-term elevated blood sugar levels can lead to retinal vascular disease, causing decreased vision or even blindness;

Nerves & Foot

The most common is multiple neuritis, which is also the main cause of diabetic foot. If the lower limbs are infected or ulcerated, it may cause systemic infection, osteomyelitis, etc. If the treatment effect is poor, it may lead to amputation;

Cardiovascular

May lead to atherosclerosis, which in severe cases may cause heart disease or stroke;

kidney

Cause diabetic nephropathy, which may lead to renal failure in severe cases;

Infect

It is prone to complications of various bacterial and fungal infections, such as recurrent pyelonephritis, cystitis, tinea pedis, tinea corporis and other fungal infections.

How to control blood sugar?

With so many serious risks of high blood sugar, how should we control it?

To sum it up in one sentence, "control your mouth and move your legs." Especially many patients with prediabetes must follow this rule to reverse the risk of becoming diabetic.

Let’s start with eating:

👉Quantitative diet

Give up the "freedom of eating and drinking" and don't eat whatever you want and as much as you want.

The staple food for each meal should be reduced by 1/3 compared with before, or you can also follow the principle of eating less and more meals, that is, 3 meals a day can be adjusted to 4-5 meals a day. Remember: eat less!

👉 Reasonable matching

Try to choose a diet with a low glycemic index, and the staple food should be mainly coarse grains and whole grains, such as millet, black rice, buckwheat, etc.; corn, potatoes, yam, etc. can also be used instead of staple grains.

If you particularly like to eat refined rice and noodles, try to change the cooking method to reduce the degree of gelatinization of starch, so as to slow down the digestion rate. For example, chewy noodles have a lower degree of gelatinization than soft noodles, and rice has a lower degree of gelatinization than porridge. The easier it is to swallow, the higher the glycemic index!

At the same time, try to make your food diverse and avoid being too monotonous. You can eat more green vegetables.

Note: GI value is the glycemic index value

In addition, depending on your taste buds, you can also eat more sour foods. Acidic foods have a low glycemic index, so you can add appropriate amounts of vinegar or lemon juice for seasoning.

👉More dishes and less rice

Eating vegetables first and then rice can delay the digestion of starch and slow down the rate at which glucose enters the blood, which is more conducive to stabilizing blood sugar.

After talking about eating, let’s talk about exercise:

Try not to sit down within half an hour after a meal. You can do some low-intensity exercise, such as walking, washing dishes, cleaning, etc. This will not only help control blood sugar after a meal, but also will not affect digestion.

In addition, it is recommended to do more than 40 minutes of aerobic combined with resistance exercise every day, or resistance exercise plus high-intensity interval training, etc. This can exercise muscles and improve physical fitness, which is very important for improving physical fitness, increasing insulin sensitivity and preventing cardiovascular and cerebrovascular complications.

After eating and exercising, the most important thing is to continue to monitor postprandial blood sugar and guide and improve your diet structure based on blood sugar conditions.

Aerobic exercise: jogging, mountain climbing, stair climbing, swimming, rowing, ball games, running, etc.

Resistance exercise: dumbbells, weights, elastic bands, fitness equipment, etc.

This article mainly discusses how to control blood sugar through diet and exercise. If you are already a diabetic, you must take combined medications or inject insulin, communicate your condition carefully with your doctor, and follow the doctor's advice.