As a diabetic, I'll answer this question:

Diabetics eat staple food is first of all to control the amount of normal people is to use the dishes to rice, diabetic is to use the rice to vegetables. Staple food is not enough vegetables to come together, or not enough to add some meat, eggs can also come together! Many people say that do not eat staple food glycemic minimum, only eat meat, eggs and vegetables, this is not, this is a misunderstanding! Although carbohydrates, that is, staples glycemic, but we can not not eat, eat less is possible.

Then diabetics in the choice of staple food to do with coarse and fine. Many diabetics only eat coarse grains, this is also not right, long-term only eat coarse grains will produce a great burden on the stomach. The correct way to eat is 6 points coarse, 4 points fine.

Finally, there are a lot of sugar lovers say that coarse grains are low glycemic, you can eat as much as you want, eat until you are full! This is also not true! Some coarse grains are also very high glycemic, such as corn, sorghum, and flour is almost the same, just a little lower, eat more blood sugar will still be very high, and due to the bad digestion, blood sugar is slow! Beans are relatively low glycemic coarse grains, soybeans, black beans are basically not glycemic, mung beans, red beans next, peas, kidney beans again. A simple method, but called beans of coarse grains are lower than called wheat, rice glycemic.

Finally, like konjac vermicelli, konjac ramen, konjac noodles such as pure konjac flour to do the food is almost not glycemic, can also be used as a staple food to eat with. Pumpkin, potato, yam, taro are staple foods! Eat these and stop eating staples!

I myself was hospitalized fasting blood sugar is 13.6, 2 hours after the meal 21.3, but through the control of diet plus exercise, I now fasting blood sugar 6 or so, meal two basic 7.5 or so, and do not take injections, do not take drugs! I myself usually 50 grams of staple food for breakfast, 150 grams for lunch and 100 grams for dinner, all cooked weight! Vegetables eat more, meat 150-200 grams a day, eggs 1-2, can also eat enough, blood sugar is not too high. The above is my personal opinion and experience, I hope it can help sugar friends.

Core indicators

As a diabetic, staple food is a headache. If you don't eat it, you can't keep up with the nutrition, and if you eat it, it's easy to raise your blood sugar. One of the most central indicators is the glycemic index, below I ranked according to the glycemic index of staple foods to give you a few of the most suitable for diabetic staple food.

Bran

The glycemic index of this stuff is only 19, which is definitely the lowest glycemic index in staple food. However, this ingredient is not well-digested is also famous, so you can eat it once a few days as a tonic, not recommended to eat it all day long, especially if you have a bad stomach and intestines, it is recommended to be cautious.

Black rice porridge

Compared to rice porridge 68, black rice porridge glycemic index, only 37, is the absolute conscience. And black rice is more nutritious than rice, especially the high iron content, which is the preferred ingredient for diabetics to prevent anemia.

Corn

Sweet corn has a glycemic index of 51.8 (which fluctuates depending on the variety). Corn is inexpensive and nutritious, especially because it is available everywhere. It is the most common staple food for diabetics. It is important to note that the cornmeal porridge we often make must be as coarse as possible, or even ballast porridge. In short, the coarser the better for diabetics.

Special Note

In fact, all staple foods can be eaten by diabetics, but those with a high glycemic index must be eaten sparingly. For example, our common rice, white steamed buns, white pasta noodles and so on.

It is not recommended to reduce the total amount of carbohydrates in order to control blood glucose, except in special circumstances to ensure that the daily staple food in more than 250 grams. You can control blood glucose by eating fewer meals (don't be afraid of trouble, the document on diabetes dietary guidelines clearly recommends that people with diabetes should eat 5 meals a day).

Nutrition Pirates Captain Xiao Yuntao

National second-class public **** dietitian

Member of the Nutrition Society

Hengdian nutrition lecturer, nutritional ambassadors

Specializing in workplace nutrition, cancer nutrition

Nutritionist Xiaosugar to answer the question for you. Diabetic eating staple food is a study, it is directly related to the high and low blood sugar, and eating staple food is a lot of attention, the following listen to the small sugar for everyone to talk about.

First of all, we have to understand what is the staple food, that is, rich in starch, cereals and potatoes, not only we often eat rice, there are a variety of coarse grains, such as oats, buckwheat, red beans and so on. There are also some potato foods, such as sweet potatoes, potatoes, yams, lotus roots, etc., which should also be categorized as staple foods. Staple foods are rich in carbohydrates, which will be digested and decomposed in the body and converted into glucose, which is our blood sugar, and it is also the main substance for energy supply.

1. Diabetics must eat staple foods, many sugar lovers think that staple foods are fast-growing sugar, so they dare not eat staple foods. But diabetics must eat staple food, do not eat staple food is easy to hypoglycemia, the second is also easy to induce "starvation ketosis". Relying on not eating staple food is not able to control blood sugar, but rather very hurt the body.

2. What kind of staple food can diabetics eat? Diabetics can eat rice buns, but to control the amount of food. It is recommended that sugar lovers will be coarse grains and fine grains with to eat, a more nutritious, and secondly, the postprandial blood sugar response is not high. Here you need to pay attention to, some high sugar and oil staple food do not eat, such as rice dumplings, rice cakes, doughnuts, moon cakes, twist, cake and so on.

3. How much staple food should diabetics eat? In general, sugar lovers can eat 200-300 grams of staple food per day (raw weight), if the labor intensity is greater, you can eat up to 400 grams, less labor intensity can be eaten less. Each person's height and weight are different, and the calorie requirement is also different, so the specific amount of staple food consumption still needs to be calculated.

※ sugar friends to know how much they should eat staple food, you can send a private letter to your height, weight, activity to us, so that our professional nutritionist to calculate for you.

4. How should diabetics eat staple foods? It is recommended to eat a small amount of meals, under the premise of controlling the total calories, to eat 5-6 meals a day. In short, sugar lovers eat staple food to remember the following four principles:

small meals, reduce the burden on the pancreatic islets, to maintain stable blood glucose;

coarse and coarse collocation, digestion and absorption of slow, reduce postprandial blood glucose;

eat dry and not drink dilute, dilute rice glucose rate is much higher than dry rice.

Potatoes, yams, lotus root and other root vegetables should be eaten as a staple, eat when deducting the corresponding amount of staple food.

Rice, noodles, steamed bread is the most common in our daily life "staple food", many people with diabetes do not dare to eat casually, for fear that this makes the rapid rise in blood glucose, so perennial consumption of side dishes, this is a wrong approach, our human body needs a variety of nutrients, the diet is the main channel of intake of nutrients, so the "staple food", so the "staple food". "The main thing is that you have to eat a lot of food, and you have to eat a lot of food.

How to eat staple foods scientifically - the principle?

1, try to eat dry rice

Equal amount of dry rice and dilute rice comparison, dilute rice is easier to be digested and absorbed by the body, but also on behalf of the easier to make the blood sugar rise.

2, try to eat hard food

Compared to soft food, the harder the food, the longer it takes to chew and digest, which can make the blood sugar rise slower.

3, try to eat slower

Chewing slowly is a dietary rule that many people know, and it's incredibly applicable to diabetics, too, eating too fast can lead to excessive pressure on the pancreas, hurting pancreatic function.

How to eat staple food scientifically - choice?

1, brown rice + rice

Compared to simple rice, diabetic patients can add some brown rice, so that in addition to making the patient "full", more can regulate blood glucose and blood lipids.

2, fresh corn

Its GI value of 55, but need to be identified with other corn products, all kinds of processed cornmeal, corn paste, fast food corn is easily absorbed by the body, so it is not recommended to eat.

3, buckwheat products

Buckwheat contains a variety of amino acids, nutrient content is very high, the presence of 8 kinds of amino acids that can promote the formation of insulin, so it is recommended to eat.

PS: Diabetic patients do need to pay attention to "eat", but absolutely not choke on food, compared to natural, unprocessed food is better than processed, more conducive to blood sugar control, so it is recommended that the patient can eat some "brown". This is the only way to be healthy!

Once suffering from diabetes, the daily diet has become a "big problem", eat less will become hypoglycemia, dizziness, the whole body in addition to cold sweat, can eat more, the glycemic index is very likely to directly burst the table, the harm is greater, the First Affiliated Hospital of Sun Yat-sen University, the deputy director of the Nutrition Department of the doctor Ye Yanbin has said!

"In fact, the daily diet of diabetic patients, said complex and not complicated, just need to master the 'palm rule', you can easily handle how to eat the problem." Ye Yanbin introduction.

Grain and cereals (carbohydrates): two fists a day

Interpretation: Compared to other nutrients, carbohydrate intake has an immediate impact on blood sugar levels. This has led to many diabetics being afraid to eat this type of food, and it has become common to skip staple foods. In fact, this practice is not at all beneficial to diabetics, and may lead to starvation ketosis due to starvation.

It is recommended that the daily intake of carbohydrates is best for their two fist-like size, which coarse grains such as millet, corn, barley, oats, buckwheat, brown rice, etc. for the best choice, fine grains, noodles, steamed buns, rice, etc. can also be appropriate to eat.

Fish, meat, eggs or soy products category (protein): a palm a day

Interpretation: In general, diabetic patients daily intake of protein to their own body weight as a standard, 1 gram of protein per kilogram. If the condition is serious or wasting condition, can be increased appropriately, simply put, if you have 70 kilograms should be intake of protein for 70 grams, equivalent to the size of your own palm, the thickness is equivalent to the thickness of the little thumb, experts recommend that the protein is best to choose high-quality proteins, such as eggs, lean meats, soybeans and so on.

Oil and fat (fat): a day a thumb section

Interpretation: diabetic patients on the daily fat intake requirements are more stringent, it is best not to exceed 50 grams of obese people should be even lower, because a high-fat diet will impede the use of sugar in the daily life of the selection of fats and oils is best to unsaturated fatty acids, such as vegetable oils, fish oils, and so on. In daily life, the best choice of fats and oils to unsaturated fatty acids, such as vegetable oils, fish oil do not choose lard, butter, etc., in addition to animal offal, egg yolks, fish seeds, high cholesterol food less to eat.

Vegetables: a day two hands grasp the amount

Interpretation: Whether or not they are suffering from diabetes, the daily intake of two hands can grasp the amount of vegetables, their bodies are very good, because the vegetables are rich in vitamins and dietary fiber, not only can increase the body's immunity to diabetes, but also have a role in reducing blood sugar. , but also has the effect of lowering blood sugar.

Of course, diabetic patients choose the best vegetables to green vegetables, such as cucumbers, cabbage or soybeans, cabbage, etc., and sweet potatoes, potatoes, lotus root and other root vegetables because of the high starch, they need to be categorized as staple food.

Discretionary fruit class: a fist a day

Interpretation: diabetic patients are often worried about the high sugar content in the fruit and do not dare to eat, for diabetic patients, every day is best in the morning at 10:00 am or 3-4:00 pm to eat fruits, is the amount of fruits to keep in a fist,

In addition to the choice of fruit varieties are also required, it is best to choose the sugar content of less than 10% of the fruit, such as watermelon, apples, peaches, pears, cherries, plums, dried apricots, citrus, oranges, dragon fruits and so on.

Professional doctors to help you do answer

Diabetics know that dietary control is the most basic treatment, but never simply what to eat or not to eat, the core is to limit the total calorie intake throughout the day, these calories are mainly by the food in the carbohydrates, fats and proteins in the three major nutrients to provide, and carbohydrates to provide the calories accounted for 65 percent! The main reason for this is the fact that the carbs are mainly contained in the staple food, so how to arrange the staple food for three meals a day is the most important thing for diet control.

So, how do diabetics arrange the most reasonable staple food?

First of all, it is important to know how much staple food you can eat throughout the day. It is important to know how many total calories you need throughout the day. A simple algorithm is to calculate based on your weight, for example, if your weight is 65 kilograms, you need a total of 65*30=1950 kilocalories throughout the day, and if you are overweight, you need to subtract 10 percent, which is about 1755 kilocalories.

Secondly, the total calories needed throughout the day 65% by the main food to provide, that is, about 1950 * 65% = 1268 kcal, and each gram of carbohydrates can provide 4.1 kcal, that is, the need for 317 grams of carbohydrates, and then converted to the number of pounds of familiar pounds, that is, about 6.34 pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of pounds of raw weight of main foods, which is the main foods of all-day intake.

Third, knowing how much staple food you can eat throughout the day, you can evenly distribute the amount of staple food to the three meals, but also according to the ratio of 1:2:2 distribution of breakfast, dinner and 1:2:2 distribution, and you should learn the method of replacement of staple food as well as eating skills, not only to enrich the variety of staple food, but also conducive to the stabilization of the control of blood glucose,

In short. How to eat staple foods for diabetics, the main thing is to manage the amount, not eat more, in addition to pay attention to the practice and eating method to slow down the speed of digestion and absorption, as long as a good habit, in fact, it is a very simple thing, as a saying goes: diabetic nothing can not eat, depending on what you will eat will not eat.

The principle of diabetic diet one is to control the total energy, the other is to reduce the glycemic load of the diet, that is, to reduce the magnitude of blood sugar fluctuations. The same goes for staple foods, which can include the following:

1. Add foods containing dietary fiber to staple foods. Rice can include whole grains such as buckwheat, millet, and oats, or add some beans such as red beans, peas, and chickpeas, or potatoes such as purple potatoes, taro, and yams. Foods containing dietary fiber are low in calories compared to refined staple foods, and a strong sense of satiety is conducive to controlling energy intake; at the same time, dietary fiber can slow down the digestion of staple foods, reduce the rate of postprandial blood glucose rise, and help improve the function of the pancreas.

2. Don't eat soft food, eat hard food, and don't drink congee if you can eat. The more mushy the staple food, the faster the digestion and absorption, the greater the fluctuation of blood glucose after meals, which is not conducive to blood glucose stability.

3. Eat mixed grain buns not white bread. Fermented pasta (white steamed buns) digestion and absorption speed is higher compared to white rice. If you want to eat steamed buns can be added to the appropriate amount of mixed grains, or make whole wheat steamed buns to reduce the magnitude of blood sugar fluctuations, which is conducive to the stabilization of blood sugar.

Also pay attention to eat staple food, and vegetables and soup together, reduce the speed of eating, again to reduce the energy intake, slow down the rise of blood sugar.

Hello! Nutritious gentleman thought, in general, is to eat less food, more meals, coarse and fine mix.

According to permaculture Jun understand, the southern people staple food to rice, the northern people staple food to noodles and steamed bread. We will do an analysis and comparison of these three staple foods to see how diabetics eat well.

Let's take a look at the data of these three staples, as follows:

① Rice: 116 calories, carbohydrate content 25.9, glycemic index 83.2, glycemic load 21.5.

② Noodles: 286 calories, carbohydrate content 61.9, glycemic index 81.6, glycemic load 50.5.

③ Buns: Calories 223, carbohydrate content 47.0, glycemic index 88.1, glycemic load 41.4.

From the above data alone, rice has a slightly smaller impact on blood sugar, noodles have the greatest impact on blood sugar, and steamed buns are in the middle.

So does this mean that noodles and steamed buns are not suitable for eating?

Nutrition gentleman thought not, the reason why the noodles and steamed buns have such high data, this may be with the noodles and steamed buns on the market, are made of refined rice, refined flour made of reasons. If you make your own coarse grain, mixed grain noodles, steamed bread, the impact on blood sugar, certainly will be lower than rice.

So how should these staple foods be eaten to achieve the lowest impact on blood sugar?

The health gentleman introduced a couple of days ago about the noodles on the eating method, is summarized in three words: slow, hard, cool.

And for the rice and steamed buns, permaculture gentleman thought, slow down a little bit also eat the same suitable for love rice and steamed buns diabetic friends. Today, the permaculture gentleman to add two points, that is, eat more meals, rough and fine with.

1, eat less and more meals

This dietary principle is suitable for all foods, not just staple foods. Control the total calories of the day, and allocate as many calories as possible to multiple meals. For example, normal people can eat three meals, while diabetics can eat four, five, or even more.

2, coarse and fine mix

Above has been said, leading to noodles and steamed bread data high reason, most likely is the source of the flour is refined flour. So when we eat staple food, if we pay attention to coarse and fine matching, can effectively reduce the impact of staple food on blood sugar.

Finally, I wish all diabetics a healthy diet and successful sugar control!

The most important thing for diabetics is to control the stability of blood sugar, in addition to avoiding the direct addition of refined sugar food, should also try to avoid excessive intake of starch, carbohydrate content of food, and staple food is such a food. However, it is impossible for sugar lovers not to eat staple food, staple food is the main source of energy to provide the most glucose, sugar lovers in order to maintain normal daily metabolism and physiological activities, it is also necessary to eat staple food, then how to eat staple food can make the sugar lovers' blood sugar a little smoother?

① Coarse and fine matching, work is not tired

We usually eat most of the staple food is white rice, pasta, but these staple food are fine grain, factory will go through fine processing, remove a lot of bran components, but thus will also lose a lot of dietary fiber, minerals and part of the vitamin components. The loss of dietary fiber means that these fine grains are more easily digested and absorbed, and the starch is more easily broken down into glucose, which can cause a faster rise in blood sugar after a meal.

Therefore, when we eat staple food more to add some coarse grains, mixed beans mixed food, such as oats, quinoa, brown rice, red beans, green beans, fava beans, etc., these foods can provide a richer dietary fiber, slowing down the speed of digestion of food, inhibit the rate of fat, cholesterol, sugar absorption, and smooth the postprandial blood sugar. You can also use dietary fiber-rich potato food instead of staple food, also has the same effect.

② with meat and vegetables, do not just eat staple food

eat a mouthful of vegetables and a mouthful of meat, and then a mouthful of rice, do not just stare at the rice. Many friends like to eat with salt flavor good food with rice hollister, and then come back to slowly eat vegetables and meat, this way of eating is actually very unfavorable to smooth postprandial blood sugar. For example, many people love to use the dried mother, tofu milk rice, a bowl of white rice is gone, so it is not good for blood glucose stability. The more you eat with meat and vegetables with staples, the more you eat with other foods that can help reduce starch exposure to amylase, slow down glucose absorption, and smooth out your blood sugar.

③ Chew slowly, control the amount of staple food intake

Eat staple food do not gulp, chew slowly is a better choice. In addition, the amount of staple food has provisions, a meal of staple food is best not more than 200g, about the amount of a small bowl of rice, it is best not to exceed the amount. In addition, pay attention to the mix of coarse and fine. Potato food should not be excessive, about a medium-sized potatoes, half of a large sweet potatoes, a few small sections of yam is almost the same. If other dishes have starch-rich foods, it is best to reduce the intake of staple foods to balance the intake of carbohydrates. Of course, sugar lovers can also moderately reduce some of the main food intake, improve the proportion of protein and fat intake, but not completely do not eat the main food.

I feel that diabetics have except. Very sweet food to eat less or do not eat the place, the staple food should be diversified, do not call the disease to scare themselves, which do not dare to eat that dare not eat, steamed buns, noodles, rice, pancakes, groundnuts, etc. can be a staple food, just a quantity, grasp this amount, daily life and then pay attention to; "less salt, less oil and less angry, half-starved, not full, and more walks," stabilizing the mood, coupled with the conventional treatment, diabetes is slowly getting better!