1 The heat of zongzi is equal to 1-2 bowls of rice.
The main component of zongzi is glutinous rice, which has the characteristics of high calorie, high fat/sugar content and fast sugar rise. People with diabetes should eat as little as possible.
In terms of heat, the heat of 1 zongzi (about 100g) can reach 270 kcal, which is equivalent to 1-2 bowls of rice.
In terms of glycemic index (GI value, an index reflecting the degree of blood sugar increase caused by food), the glycemic index of rice is 83, and that of glutinous rice is 87. If you eat dumplings such as red dates and red bean paste, it will make blood sugar control worse.
In addition, eating zongzi is more likely to cause indigestion, abdominal distension, abdominal pain and other problems, which need special attention of middle-aged and elderly diabetic patients.
If you eat zongzi, you should pay attention to the following four points.
1 Buy Zongzi correctly
Zongzi is mainly divided into salty zongzi and sweet zongzi, including meat zongzi and red bean zongzi. These zongzi are either high in sugar or fat, so they are not suitable for diabetics. You can choose miscellaneous grains zongzi, glutinous rice with black rice, buckwheat, millet mung bean and other materials.
When buying zongzi, you should pay attention to the freshness, whether the body of zongzi is complete and there is no stuffing. Don't buy spoiled zongzi.
Pay attention to a balanced diet
Pay attention to a balanced diet when eating zongzi. Before eating zongzi, you can eat some vegetables rich in dietary fiber, which can not only increase satiety, but also delay the rapid rise of blood sugar, help gastrointestinal peristalsis and avoid indigestion.
After eating zongzi, the intake of other staple foods should be appropriately reduced (about 1/4 of the total staple foods), and the total calorie intake for one day should not be increased.
3 it is not advisable to eat zongzi for breakfast.
The raw material of rice dumplings, glutinous rice, most of which is branched, is easily digested and absorbed by the human body, and the blood sugar rises rapidly.
Eating zongzi early in the morning, because glutinous rice is sticky and difficult to digest, will stimulate gastric acid secretion, which can lead to chronic gastritis and esophagitis. So zongzi is not suitable for breakfast.
4 blood sugar is unstable, so it is best not to eat zongzi.
If blood sugar fluctuates greatly, there will always be ups and downs in the near future. Such sugar friends suggest not to eat zongzi. Because after eating zongzi, it is easy to lead to a rapid increase in blood sugar, and it is even very likely to induce acute complications of diabetes, such as diabetic ketoacidosis or hyperosmolar coma, which is life-threatening. In addition, the elderly, children, pregnant women and other people should try not to eat.
Therefore, during the Dragon Boat Festival, diabetics need to eat zongzi in moderation according to their own blood sugar control. After eating zongzi, you'd better monitor your blood sugar to see if there is any obvious effect, so as to adjust your diet in time and have a healthy and happy Dragon Boat Festival.
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