People with high blood sugar are more likely to suffer from obesity, cardiovascular and cerebrovascular diseases and cancer than normal people.

In China, about one in two adults has diabetes or is in pre-diabetes.

Many people try very hard to control staple food and design recipes, but they probably ignore the important accomplice of high blood sugar-eating dinner too late.

Recently, a study published in the authoritative medical journal Diabetes Treatment showed that:

Eating dinner late is a disaster for blood sugar; For the average person, it is wise to fast within 4 hours before going to bed.

Life Times interviewed authoritative experts, told you how dinner affects blood sugar levels, and recommended 10 dietary suggestions to help control sugar.

Interviewed experts

Wu Xueyan, Professor of Endocrinology, Peking Union Medical College Hospital.

Wang Chunyan, deputy chief physician, Department of Endocrinology, Aviation General Hospital.

Changing dinner time can lower blood sugar.

In order to explore whether eating again will lead to disorder of blood sugar control when endogenous melatonin level rises (such as before going to bed), researchers in the United States and Spain set up this study.

The study * * * included 845 Spanish adults aged 18~70, divided into two meal times:

All subjects were randomly assigned to one group, then switched to another group, and the test was repeated another night.

Finally, the research team found that delaying dinner led to a 6.7% decrease in insulin AUC and an 8.3% increase in glucose AUC.

Simply put, the later dinner time, the lower the insulin level and the higher the blood sugar level.

The researchers said that this connection is reasonable because the role of insulin is to lower blood sugar levels.

Dr. Frank A.J.L. Schell, director of the biological program at Brigham and Women's Hospital in the United States, said: "Our findings may be important for strategies to prevent type 2 diabetes virus."

He further added: "The results of this study apply to people who eat near bedtime, other people who eat at night (including people with jet lag and eating disorders), and people who use melatonin supplements in large quantities."

Researchers say it is wise for most people to fast for at least four hours before going to bed. In other words, if you fall asleep at 23 o'clock, you'd better have dinner around 7 o'clock in the evening.

Two keys to blood sugar before and after dinner

More and more studies show that eating dinner incorrectly will not only affect blood sugar, but also increase the risk of obesity, heart disease, indigestion and other diseases.

How to eat dinner is good for blood sugar and intestines. Here are two key figures:

Dinner time: no later than 8 o'clock.

Combined with modern people's work and rest habits, 5~7 pm is the best time to eat. Eating too full and eating too late are not conducive to digestion and blood sugar.

It's best to finish eating before 7 pm, not later than 8 pm.

If you don't have time, don't eat dinner too close to bedtime. Meanwhile, the later you eat, the less you eat.

Fasting time: 3-4 hours before going to bed.

The time from dinner to bed should be no less than 3 hours, so as to leave enough time for gastrointestinal absorption, but not more than 8 o'clock at the latest.

If you feel hungry after sleeping late at night, you can drink a cup of soybean milk or milk between 9~ 10, and add some fruit if it is not enough. These foods are full and easy to digest, and have little effect on sleep and blood sugar.

10 dietary advice to help control sugar

Sugar control depends largely on diet, including eating time, diet structure, food quantity and so on.

1

Have breakfast before half past eight.

According to the report released at the 20021annual meeting of the American Endocrinology Society, people who eat before 8: 30 am have lower blood sugar levels and insulin resistance levels, which is helpful to reduce the risk of developing type 2 diabetes.

2

Adjust breakfast structure

There must be more than two kinds of meat, eggs, milk, beans, nuts, vegetables and fruits for breakfast. It is not advisable to eat only the staple foods such as fried dough sticks and steamed bread.

three

Change the order of eating.

When eating, some people come up to eat steamed bread and rice before eating vegetables. Therefore, they eat more staple food and less vegetables.

For most people, the dietary order of "fibrin/fatty carbohydrate" is more friendly to blood sugar. In fact, it is to eat vegetarian dishes first, then meat dishes, and finally staple food.

four

Choose coarse foods of the same kind.

The finer the food, the softer it is cooked and the faster the sugar rises; And those foods that are not soft enough and need to be chewed slowly will help stabilize blood sugar after meals.

five

Choose a simple cooking method

The glycemic index (GI) of food refers to the relative speed at which carbohydrates in a certain food enter the human body within 2 hours under the standard quantification (generally 50 grams), causing blood sugar to rise.

The simpler the cooking method, the slower the sugar rises. For example, the GI of instant oatmeal is 83, and the GI of oatmeal that needs to be cooked by itself is only 59.

six

Reduce the speed of eating.

Eating too fast will make people unconsciously eat more than usual, which is not conducive to the control of total calories; In addition, the rapid entry of food into the gastrointestinal tract is not conducive to full absorption, and it will also cause a rapid increase in blood sugar.

The slower you eat, the more likely you are to feel full, and the slower you raise sugar. Breakfast should be no less than 15 minutes, and lunch and dinner can be controlled at half an hour.

seven

By combining "neutralizing" the glycemic index

For example, the GI of rice is 83, the GI of celery fried pork is 15, and the GI of rice celery fried pork becomes a hypoglycemia index (49.9). Click to view the GI of common food.

eight

Eat more meals a day, but eat less every time.

Eating less and eating more meals can not only avoid hyperglycemia caused by eating too much per meal, but also avoid pre-meal hypoglycemia caused by long interval between meals.

People with diabetes must have three meals a day. The ideal thing is to add a little rice in the morning and afternoon. Of course, calories should be removed from the main meal.

nine

Increase coarse grains in staple food

The greater the total amount of carbohydrates, the greater the sugar increasing potential. Try not to eat too many sweets and staple foods.

For diabetics and overweight people, the staple food can be appropriately reduced to 30%~50% of the total food, of which coarse grains account for half of the staple food. The reduced main edible vegetables, meat, eggs, milk and nuts were replaced.

10

Try to cook at home by yourself.

Dining out dishes are often high in oil, sugar and salt, which is not conducive to maintaining blood sugar stability.

If you must go out to eat, you can eat more vegetables, especially green vegetables, while high-fat and high-calorie dishes such as braised pork, braised prawns and lion's head can be "tasted".

Be careful about all kinds of staple foods, such as cakes, and never be greedy. Don't choose thick soup with much starch when ordering soup, so as not to increase the intake of sugar.