One of the most difficult things that diabetics struggle with at every meal in their lives is choosing which staple to eat. Not eat staple food hungry, eat staple food blood sugar rise. So diabetics, in the end, how to scientifically and rationally choose the staple food?

To see whether a food is suitable for diabetics, the key to look at the degree of the impact of this food on blood glucose, the degree of this impact, you can use the food glycemic index (GI), referred to as glycemic index to indicate .

GI is an indicator that reflects the degree to which food causes the body's blood sugar to rise. Foods with a high GI are digested quickly and absorbed completely after entering the gastrointestinal tract, and glucose rapidly enters the bloodstream; on the other hand, they stay in the gastrointestinal tract for a long time, are released slowly, and glucose enters the bloodstream with low peaks and a slow rate of decline.

The higher the GI, the greater the degree of elevation of blood glucose; GI>70 is high glycemic index; 70~55 is medium glycemic index; ≤55 is low glycemic index.

From the chart below, we can see that the GI values of rice and noodles are close to each other, both exceeding 80, so both foods have a very high impact on blood glucose, and in general are not suitable for diabetics.

So does that mean that diabetics can't eat rice and white noodles? Of course not.

First of all, refined rice and white noodles have a delicate texture and are easy to digest, which has certain benefits for sugar patients with poor gastrointestinal function.

In addition, refined rice and white noodles contain certain nutrients that can maintain the health of the human body.

The key to the problem is how to eat rice and white flour. Eating staple foods in a scientific and rational way can not only provide the body with necessary nutrients, but also maintain blood sugar at normal levels.

One, how to eat refined rice and white flour?

1, with grains and cereals, such as brown rice, oats, barley mixed together to make mixed grain rice. Because mixed grains are rich in dietary fiber and vitamins, can effectively slow down the absorption of food in the gastrointestinal tract, which can make blood sugar at a more stable level.

2, in addition, you can also add beans, soybeans can be a good complement to the lack of lysine in the refined rice and white flour, to achieve protein complementary, improve nutritional value.

3, first eat vegetables most eat staple food, first intake of dietary fiber-rich vegetables, and then eat protein or fat-containing food, and finally eat carbohydrate-containing staple food can help regulate the blood sugar of diabetic patients.

4, a small number of meals: help reduce the workload of the pancreatic islets, to maintain stable blood sugar.

5, eat dry, not dilute, dilute rice has a high glycemic index, a greater impact on blood glucose, so dry rice is preferred.

Two, staple food in the end to eat how much

Diabetic patients dietary principle is: less movement less food, more movement more food.

Generally, the main food should account for 55%-65% of the total daily calories, about 200-300g per day of the main food can be, if the heavy physical activity can increase the intake of the main food, accordingly, if there is no what the physical labor energy consumption, it is appropriate to reduce the intake of the main food.