Three meals a day, missing one can not. Authoritative scientific data show that, compared with people who often do not eat breakfast, people who insist on eating breakfast every day will be half the chance of suffering from obesity and diabetes! Blood sugar control is half as good!
Compared to diabetics who don't eat breakfast, diabetics who eat breakfast every day are 35%-40% less likely to develop insulin resistance, which helps to control blood glucose and reduce the incidence of heart disease. For diabetics, breakfast is the most important of the day, it is necessary to eat, not only to eat, but also to eat nutritious, eat reasonably, and the main food is the most important part of the breakfast.
So what kind of breakfast staples should diabetics choose?
We often eat rice, steamed buns, buns, rice noodles, rice noodles, noodles, doughnuts, all the porridge, and food containing starch belong to the category of staple food.
This type of food mainly provides high-quality carbohydrate nutrition, replenish the energy of the day, if you do not eat staple food, it is easy to hypoglycemia, so the sugar lover needs staple food. So how do you eat these staple foods?
1. rice
Sugar lovers if you choose to eat rice for breakfast, it is best not to eat only refined white rice, can be coarse and fine grain with, in order to maintain more dietary fiber. 100 grams of rice contains 0.8 grams of fat, 7.4 grams of protein, 77.8 grams of carbohydrates, 0.7 grams of dietary fiber, the glycemic index of 88. The first time you eat rice for breakfast, it is better to eat white rice. strong> Put rice for breakfast, eat up to 50 grams of rice made of rice, more with some green leafy vegetables, appropriate with some fats and meats, so that the breakfast to do taste good, nutritious, and nutritional collocation is reasonable, glycemic index is not high.
Diabetic patients eat rice try not to drink soup, to prevent the digestion and absorption of too fast and postprandial blood sugar rise Oh.
2. Steamed bread / bun
Steamed bread (including rolls, buns) is also one of the most common breakfast staples in our country, 100 grams of steamed bread containing 1.1 grams of fat, 7 grams of protein, 45.7 grams of carbohydrates, 1.3 grams of dietary fiber, glycemic index of 67.
Steamed bread can be used in their own homes in the middle, high gluten flour fermentation to do. The three nutrient percentages do not meet the guidelines. Therefore, diabetic patients should eat as few steamed buns as possible. And, when eating steamed buns should not be combined with porridge, soup, drinks, milk, etc., should be accompanied by vegetables, by increasing the content of dietary fiber to slow down the speed of digestion and absorption of steamed buns in the gastrointestinal tract.
Whether it is white bread, or mixed grain buns, diabetics can choose. Only if the buns are made of mixed grains, diabetic patients can eat one or two more mouthfuls; if the buns are made of white flour, then the patients should consume a little less in moderation.
3. Noodles
Noodles (including a variety of flavors of noodles) is one of the breakfast staples that diabetic patients across the country will choose, 100 grams of noodles containing 0.7 grams of fat, 8.3 grams of protein, 61 grams of carbohydrates, 0.8 grams of dietary fiber, the glycemic index of 82.
Sugar patients in the choice of When choosing noodles as a breakfast staple, you need to add a serving of green leafy vegetables, an egg, and a little sesame oil to make your breakfast more in line with the guidelines for a healthy ration. Otherwise, this high-carb food will send your post-breakfast blood sugar skyrocketing.
Also, try not to overcook the noodles or drink the soup when you eat them to prevent them from turning into a paste in your stomach, which in turn speeds up gastric emptying and promotes digestion and absorption.
4. Rice noodles / rice vermicelli
100 grams of rice vermicelli contains 0.1 grams of fat, 7.4 grams of protein, 81.2 grams of carbohydrates, 0.3 grams of dietary fiber, glycemic index of 55.
Rice vermicelli is characterized by a high content of carbohydrates, low content of fat and protein, and even lower content of dietary fiber, three big nutrient ratios do not meet the guidelines, but it has the advantage of a low glycemic index.
Diabetics eat rice noodles with an egg, a serving of vegetables, a little sesame oil or meat to adjust the ratio of the three nutrients. Remember to try not to add chili oil Oh, control fat intake.
Because nowadays the rice flour used in the processing of raw rice flour, cooking viscosity, digestion and absorption in the gastrointestinal tract is slow, so the blood glucose after breakfast rises slowly. But because of the low dietary fiber, we should add another 100 grams of leafy green vegetables when eating rice flour.
In addition, try not to cook too much when eating rice flour, and don't drink soup, to prevent the rice flour in the stomach into a paste, and make the gastrointestinal tract emptying faster, to promote the digestion and absorption of food, and finally lead to the postprandial glucose elevation.
5. porridge
Porridge (including rice porridge, millet porridge, corn porridge, etc.), is one of the old people everyone's favorite breakfast staple, 100 grams of porridge containing 0.3 grams of fat, 1.1 grams of protein, 9.8 grams of carbohydrates, 0.1 grams of dietary fiber, glycemic index 69. corn porridge carbohydrate content 81.9 grams. 81.9 grams.
Although the carbohydrate content and glycemic index of rice porridge is not high, but because in the gastrointestinal tract, fast emptying, fast digestion and absorption, postprandial blood glucose rises quickly, so diabetic friends are best to eat less. If you really want to change the taste, you can only eat porridge with minced meat, skin eggs, fish fillets or porridge with vegetables.
Diabetic poor glycemic control, do not eat porridge, including rice porridge, millet porridge, corn porridge, mixed grain porridge, grains and mixtures of rice porridge, in order to prevent a rapid rise in blood sugar after meals.
6. Doughnuts
Doughnuts are one of the staple foods on the daily table of the nation's people, and they are low-gluten flour fermented foods. 100 grams of doughnuts contain 17.6 grams of fat, 6.9 grams of protein, 50.1 grams of carbohydrates, 0.9 grams of dietary fiber, and the glycemic index is 75.
Because doughnuts have high fat content and high glycemic index, they are not recommended for diabetics. Sugar friends even if you want to eat doughnuts, never with porridge, these two foods together, postprandial blood sugar will rise rapidly.
The best with fresh vegetables, not only to supplement the lack of dietary fiber, but also to prevent excessive carbohydrate intake due to the consumption of too much oil, while through the consumption of vegetables, increased intake of dietary fiber, you can slow down the digestion and absorption of food in the gastrointestinal tract.
1, corn on the cob
This corn on the cob is the old corn, sweet corn and sticky corn do not eat, you can eat 10 centimeters long in the morning corn on the cob, both non-glycemic, but also to maintain blood sugar throughout the day.
2, mixed grain rice
red beans, mung beans, black beans, black rice, buckwheat glycemic index is low, rich in nutrients, like to drink congee in the morning sugar lovers can use oats, barley, brown rice and buckwheat to do porridge, to ensure that the adequate amount of dietary fiber, good blood sugar control.
3, macaroni
Communication pasta is made of durum wheat flour, slow digestion and absorption, slow rise in blood glucose, strong sense of satiety, sugar lovers eat macaroni is also a good choice.
4, whole wheat steamed buns
Like to eat some steamed buns for breakfast sugar lovers, you can choose whole wheat flour steamed buns, high dietary fiber, slow rise in sugar.
5, mung bean noodles
mung bean calories, low glycemic index, nutritious, less impact on blood sugar, it is recommended that blood sugar is unstable sugar friends as breakfast staple.
Blood sugar instability breakfast have like to eat some pasta sugar friends, you can try these 5 kinds of staple food, basically will not have too much impact on blood sugar. Finally, we recommend a week of breakfast recipes given by our health managers, which we hope will help you!
Monday: Bran bread (50~75 g), 1 cup of soymilk (300 ml), 1 egg, 1 small dish of cold bitter gourd
Tuesday: Vegetable bun 1 (50~75 g), 1 cup of unsweetened yoghurt, 1 egg, 1 small dish of mixed cabbage heart
Wednesday: Unsweetened wholemeal toast (50~75 g), 1 cup of plain milk (250 ml), 1 egg (250 ml), 1 egg, 1 small dish of celery and fungus
Thursday: 1 wobbler (50~75 g), 1 cup of milk (250 ml), 1 egg, 1 cucumber
Friday: corn tortilla (50 g of flour, 25 g of cornmeal, 1 egg), 1 cup of milk (250 ml), 1 tomato
Saturday: whole grain buns (50 g), 1 cup of milk (250 ml), 1 egg, 1 small dish of cabbage
Saturday: whole wheat buns (50 g), 5 g, 1 cup of milk (250 ml), 1 egg, 1 small dish of cabbage, 1 small dish of cabbage. Saturday: whole wheat buns (50 g), 1 cup (300 ml) of soymilk with grains, 1 egg, 1 small dish of shredded lettuce
Sunday: chow mein (50-75 g of cut noodles, 75 g of greens, 1 egg), 1 cup of unsweetened yogurt, 1 small dish of spinach and tofu jerky
The above recipes provide 350-400 kcal calories. Where cereal and potato foods refer to the weight of their ingredients, not the weight of the finished food, e.g. steamed buns 50 g refers to steamed buns made of 50 g of flour.
Special note: Each person's ability to absorb and utilize nutrients is different, and whether it is suitable for you or not, you need to observe your postprandial blood glucose.