These eating habits can make blood sugar higher and higher.

Recently, The Lancet published the world's first large-scale study of diets, found that the wrong diet that kills tens of millions of people worldwide each year is not eating too much sugar and fat, but a poor diet, including a diet of less grains, a diet of high sodium and a diet of less fruit. For sugar friends, there are also tips for eating grains, a high-sodium diet, and fruit.
: Proper grains instead of fine white rice
For sugar friends, staple foods are the most important factor affecting energy intake and post-meal blood sugar control. Grains contain more dietary fiber, B vitamins, phytosic chemicals and a lower glycemic index than refined grains, so it is recommended that sugar friends eat grains should account for 1/3 of the intake of staple foods.
But need to remind sugar friends, not all coarse grains are suitable for sugar friends to eat, such as the same is the coarse grain of large yellow rice, small rice, corn and other sticky food varieties, after meals blood sugar is very high, even higher than white rice noodles.
same ingredients are cooked in different ways, and their ability to raise sugar varies greatly. For example, starch content of more ingredients, processed mature food, easy paste, cooking time is longer, softer, easier to digest and absorb, the faster the sugar, the more suitable for diabetics.
sodium diet: "invisible salt" easy to ignore
high-salt diet will increase the risk of diabetes, sugar friends should pay attention to reduce the amount of salt, should not exceed 6g per day. At the same time, also pay attention to limit soy sauce, soy sauce, yellow sauce, chili sauce, ketchup, chicken essence, MSG, bacon, rotting milk, cauliflower and other food intake, these are the "invisible salt" the most common hiding place.
of course, salt limits can also make delicious. Change the salt habit, salt end directly sprinkled on the surface of the dish, help to arouse appetite, with acidity to enhance the salty taste, the use of vinegar, white vinegar, oranges, tomatoes and other sour food, reduce the pursuit of salty.
With the natural flavor of the vegetables themselves, such as tomatoes, onions and other light-flavoured food cooked together;
Fruits: Eat in moderation between meals
Studies have shown a significant negative correlation between low GI fruit intake and glycified hemoglobin levels, so sugar friends can choose fruits with lower GI, eat fruit in the middle of two meals or before and after exercise, and eat no more than 200g of fruit at a time. At the same time, 25 grams of staple food should be reduced so that the total daily calorie intake remains the same.
Not all fruits are suitable for sugar friends to eat, should choose low GI fruit, such as apples, pears, peaches, grapefruit, oranges, kiwis, strawberries, cherries, etc. ;
Sugar friends should monitor fasting blood sugar and blood sugar 2 hours after meals when they have just eaten fruit, or when there is a change in the variety and/or amount of fruit they eat, and then decide whether to eat or not to eat, or increase or decrease in amount, depending on the blood sugar situation.
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