Unlike refined grains (fine grains) such as white rice and white flour, whole grains (coarse grains) contain the three major parts of grains: endosperm, germ and bran, which are more comprehensive in nutrition.

2, sweet potatoes

Said white potatoes, groundnuts, yams, sweet potatoes. Sweet potatoes and cereals as rich in carbohydrates and dietary fiber, but some of the vitamin content is higher than cereals. It can be used to replace some of the fine-grain staples and help keep postprandial blood sugar steady.

3, beans

Soybean (soybean, black bean, green bean, hairy bean), kidney beans, cowpeas, red beans, lentils and other legumes, rich in carbohydrates, dietary fiber and high-quality plant-based proteins, while soybean is also rich in healthy omega-3 fatty acids, which can slow the development of atherosclerosis.

4, dark-colored vegetables

Dark-colored vegetables refer to dark green such as spinach, greens, cabbage, broccoli, scallions, leeks, corns, etc.; red such as carrots, red peppers, etc.; purple such as purple kale, eggplant, etc..

5, tomatoes

Whether the tomatoes as a vegetable cooking, or as a meal, plus meal fruit raw, can be ingested which is rich in vitamin C, vitamin E and a variety of trace elements.

6, citrus

Tangerine, citrus, grapefruit, orange are low sugar fruit, as a meal fruit moderate consumption, help diabetic patients to maintain stable blood sugar between meals. It is recommended to consume a fist-sized one between meals.

7, berries

such as kiwi, sea buckthorn, blackcurrants, blueberries, strawberries and prickly pear. Rich in a variety of antioxidants and soluble dietary fiber.

8, milk or plain yogurt

Milk and its products such as milk powder, yogurt, mainly provide easy to digest and absorb high-quality calcium, can help prevent or delay the age of osteoporosis occurs. In addition, dairy products are low glycemic index foods that do not cause dramatic fluctuations in blood sugar. It is recommended that diabetics drink a glass of milk (about 300 mL) or a small cup of plain yogurt (about 150 g) every day. People who drink milk with diarrhea, that is, lactose intolerant people, can choose low-lactose milk or yogurt, hyperlipidemia and overweight and obese people can choose skim milk and skim yogurt.

9, fish

Provide high-quality easily absorbed protein and polyunsaturated fatty acids. Try to use cooking methods such as steaming and boiling. Frying and grilling will bring in too much fat and salt, in addition to the high temperature will destroy the unsaturated fatty acids in fish. Fish contains very few carbohydrates, and pairing it with recipes helps with blood sugar control. Fish is recommended twice a week for diabetics.

10, original nuts

No added flavorings, non-fried, or roasted original nuts, such as sunflower seeds, peanuts, walnuts, almonds, pistachios, sesame seeds, etc., rich in healthy unsaturated fatty acids. Eating a small handful of plain nuts each day with fruit or yogurt as a healthy and tasty addition to your meal can help you gain weight while keeping your blood sugar steady.