Myth 1: As long as you don't eat sweet foods, your blood sugar response will be lower

Sweetened sugar raises blood sugar, but unsweetened starch also turns into glucose after digestion.

So all foods containing starch, such as rice, pasta, mixed grains and potatoes, may also raise blood sugar.

Myth 2: Diabetics should be careful about choosing sugar-free products

Many so-called "sugar-free products", such as sugar-free cookies, sugar-free muesli and sugar-free lotus root powder, don't contain artificially added sucrose, but they still contain a lot of starch, and some of them even have added ingredients such as amylose syrup, glucose syrup, maltose syrup, maltodextrin and so on.

They raise blood sugar at a rate no less than the white sugar you eat every day, so it's better to eat less of it.

Myth 3: Diabetics should never drink porridge

Diabetics should never drink white rice porridge, but porridge made from oatmeal grains and miscellaneous bean porridge with more than half of miscellaneous grains and beans can be consumed because of their lower glycemic response.

The so-called eight treasures congee, which is mainly refined white rice with a small amount of mixed grains, as well as Cantonese-style white rice congee with a little bit of minced fish, meat and vegetables, are still determined not to drink.

Myth 4: All grains can help control blood sugar after meals

Not all grains can help control blood sugar after meals.

In addition to white rice and white flour, the slowest rise in postprandial blood sugar is in the form of miscellaneous legumes, such as kidney beans, peas, red beans, mung beans, etc.; followed by whole oats and buckwheat; then barley and whole wheat; followed by other grains, such as black rice, brown rice, millet, corn, and so on.

The glycemic response to corn mush is not much lower than white rice porridge.

Myth 5: Diabetics can replace half of their staple food with fish, meat and eggs

Some people feel that diabetics can't eat a lot of staple food, and that in order to control their blood sugar, they can eat a lot of fish, meat and eggs instead of staple food.

This is a complete misunderstanding. For people who need to control their blood sugar, animal foods should be eaten in moderation, and some days are encouraged to replace meat with soy products.

Myth 6: Adding a little oil to staple food is good for controlling the rise of blood sugar after meals

Adding fat when making staple food, such as baklava, rolls, scallion pancakes and so on, is not good for controlling the rise of blood sugar after meals.

While fat itself does not raise blood sugar, the effect of fat in slowing down the rise of blood sugar is not obvious, and too much fat will reduce insulin sensitivity, so that the ability to control blood sugar thereafter is reduced.

Myth 7: People who need to control blood sugar can't eat fruit

People who need to control blood sugar can eat a variety of fruits in small quantities, of which preference is given to those with a lower glycemic index, lower sweetness, and higher content of antioxidants, such as apples, peaches, apricots, kiwi, oranges, grapefruit, strawberries, blueberries, mulberries and so on.

Lychee, cinnamon, grapes and other fruits that contain too much sugar can only be eaten three or four at a time between meals, and you need to cut back on the three main meals accordingly.

Myth eight: diabetics can not drink milk and yogurt

Some people feel that because milk contains lactose, yogurt contains a small amount of lactose and sucrose, so it is not suitable for diabetics.

In fact, although milk contains lactose, its blood sugar response is still much lower than rice buns, and drinking milk with grain-based staples at breakfast can slow down the rate of rise in blood sugar.

Lactic acid has the effect of delaying the rise of blood sugar after meals, sugary yogurt blood sugar rise rate is also slower than rice buns, unsweetened yogurt more need not worry.

About sugar control intimate advice

Said so many misunderstandings, that need to control blood sugar people in the end how to eat, in life also need to pay attention to what?

1. Improve the staple food, more choice of grains and potatoes

More with a variety of coarse grains and beans and potatoes to replace the white rice and white flour for the staple food, or mix them and white rice and white flour cooking, is very conducive to blood sugar control.

But soybean black beans and soy products are not grains, they can only replace meat. Only red beans, green beans, kidney beans, peas and other starchy legumes can be partially replaced by staple foods, which can not be mistaken oh.

2. More vegetables, less oil cooking

It is recommended that friends who need to control blood sugar and weight eat more than 1 catty of vegetables per day, preferably more than 600 grams.

Green leafy vegetables should account for at least half of the total, together with a small amount of fungal vegetables, such as various mushrooms, shiitake mushrooms, fungus, kelp, wakame, etc., and pay attention to cooking with less oil.

Dark green leafy vegetables are more satiating than tomatoes, radishes, cucumbers, and the like, preventing hunger, while being extremely beneficial in preventing cardiovascular disease, cancer, and cognitive degeneration in old age.

3. Try to eat food in its natural state, and eat less food that has been processed to the point where its texture has changed drastically

Staple foods should be cooked, but don't aim to be too fine and soft, and chewy enough. You should know that the same staple ingredients, the softer they are cooked and the more they are broken up, the higher the postprandial glycemic response will be after eating them.

In addition to this, fruit must be eaten directly, not beaten into juice to drink.

4. Improve cooking methods, away from frying and greasing

Cooking oil is limited to 25 grams per day. For example, a meal with a stir-fry, a steamer and a cooler, never two stir-fries and a fryer.

Today's supermarkets sell bright and transparent frying oil, are more than 99% of pure fat, more pure than the body fat! Eating more will inevitably promote fat, harmful to blood sugar control.

5. Eat nuts in moderation

Nuts can provide vitamin E, minerals and dietary fiber, supplemental nutrition for diabetics is beneficial.

The key to eating nuts is to eat only a small handful of nuts (25 grams in the shell) a day, and to choose less salty products that have not been fried. And don't eat them casually in the evening while watching TV, but rather at mealtimes.

Experiments have shown that using nut kernels with a starchy breakfast staple, such as nuts with bread, has the effect of lowering blood sugar spikes and increasing satiety. It's also a good idea to mix nuts into coleslaw and eat it together, replacing salad dressing and some of the flavored oil.

6. Don't sit down for half an hour after a meal, and do low-intensity exercise

If you go out for a walk, or do chores such as washing the dishes, cleaning up, or tidying up the house, it's good for postprandial glycemic control, and doesn't interfere with digestion, and avoids fattening up the body.

7. Strengthen fitness exercise

In addition to doing housework and walking, it is best to do more than 30 minutes of moderate-intensity exercise every day.

Exercise is important to maintain muscle strength, reduce body fat, improve cardiorespiratory fitness, increase insulin sensitivity and prevent cardiovascular complications.

In fact, the level of muscle's ability to utilize glucose is the key to postprandial glycemic control. The greater the postprandial glycemic load, the greater the need for a robust muscular system to accommodate and utilize that sugar.

Studies have shown that blood glucose control in people with diabetes can be significantly improved after physical fitness is enhanced.