Health Science | Dietary Guidelines for Diabetics

Diabetes is a common and serious chronic disease that affects millions of people worldwide. Managing diabetes requires a full range of measures, of which dietary control is one of the key factors. Knowing which foods help regulate blood sugar levels is not only crucial for diabetes control, but also prevents related complications such as heart disease and kidney disease. The following article will detail the scientific diet adjustment methods for diabetics and several foods suitable for diabetics.

Scientific diet for diabetics:

1. The order of eating is important

For diabetics, it is recommended to drink soup first, then eat vegetables rich in dietary fiber, then eat foods containing high-quality protein such as meat and eggs, and finally eat starchy staple foods. This order helps slow down the absorption of glucose in food, thereby controlling the increase in blood sugar.

2. Eat dinner as early as possible

Because dinner is eaten too late, insulin levels are low, blood sugar is relatively high, and fasting blood sugar will also be affected the next day. Diabetics are best to eat dinner between 6-7 pm.

3. Tips on cooking vegetables

There are also some tips on cooking and eating vegetables, such as not cutting vegetables too finely, so that dietary fiber and nutrients can be better preserved.

4. Eat more whole grains

Eating more whole grains is also a good choice. Whole grains have a low glycemic index and can also supplement dietary fiber, which helps control blood sugar.

Foods suitable for diabetics

1. Green leafy vegetables: nutritious and low-calorie options

Green leafy vegetables such as spinach, kale and lettuce are ideal foods for diabetics. These vegetables are not only low in calories and rich in fiber, but also have very low carbohydrate content and have minimal effect on blood sugar after digestion. They are also rich in vitamins A, C and K, as well as a variety of minerals and antioxidants, which help strengthen the immune system and improve cardiovascular health. Studies have shown that regular consumption of green leafy vegetables can help lower blood sugar levels and reduce the risk of heart disease in diabetics.

2. Cinnamon: a natural blood sugar regulator

Cinnamon is not only a common spice in the kitchen, but also attracts attention for its powerful antioxidant properties and ability to regulate blood sugar. Studies have found that cinnamon can help diabetics better control their blood sugar levels by improving insulin sensitivity. Active ingredients in cinnamon, such as cinnamaldehyde, help lower blood sugar and enhance the cell's response to insulin. However, it should be noted that cinnamon contains an ingredient called coumarin, which can cause liver damage if consumed in excess, so it should be consumed in moderation, not more than half a teaspoon per day.

3. Fish: A healthy choice rich in Omega-3

Fish, especially fish rich in Omega-3 fatty acids, such as salmon, sardines, and mackerel, are important foods for protecting heart health. Omega-3 fatty acids have anti-inflammatory effects, can protect the cells lining blood vessels, lower triglyceride levels, and reduce the production of inflammatory markers. For diabetic patients, adequate intake of Omega-3 can significantly reduce the risk of cardiovascular disease. In addition, fish is a source of high-quality protein that can provide a long-term sense of fullness, promote metabolism, and help with weight management.

4. Chia seeds: small seeds rich in dietary fiber

Chia seeds are a superfood that are highly praised for their rich dietary fiber and multiple nutrients. The fiber in chia seeds can slow down the speed at which food passes through the digestive tract, thereby delaying the absorption of carbohydrates and stabilizing blood sugar levels. In addition, chia seeds are rich in Omega-3 fatty acids, protein and antioxidants, which can increase satiety, prevent overeating, and help control weight. For diabetics, chia seeds are a very suitable food to add to the diet, which can not only regulate blood sugar, but also provide comprehensive nutritional support.

5. Flaxseed: Insoluble fiber rich in lignans

Flaxseed is a food with great nutritional value, especially the lignans it is rich in, which is a powerful antioxidant that can help reduce the risk of heart disease. The insoluble fiber in flaxseed can stabilize blood sugar levels and improve insulin sensitivity. At the same time, flaxseed also has the effect of promoting intestinal health and helping to maintain the normal functioning of the digestive system. Its high viscosity dietary fiber can increase satiety and reduce food intake, thereby helping to control weight. For diabetics, flaxseed can be easily added to the daily diet to improve overall health.

6. Nuts: Double protection of heart health and blood sugar regulation

Nuts, such as almonds, walnuts and pistachios, are ideal snack choices for diabetics. They are rich in dietary fiber, healthy fats and plant protein, which help reduce inflammation and control blood sugar levels. Studies have shown that eating nuts can reduce low-density lipoprotein cholesterol (LDL-C) in the body and significantly reduce fasting blood sugar levels. Due to the high energy density of nuts, eating them in moderation can also help maintain a healthy weight and improve insulin sensitivity. A small handful of nuts every day can not only meet the body's nutritional needs, but also provide lasting energy.

Conclusion

Although diabetes may bring a series of health challenges, it can be effectively managed through a scientific diet and a healthy lifestyle. Choosing appropriate foods and developing good eating habits can help stabilize blood sugar levels, reduce the risk of complications, and improve the quality of life. Sticking to a healthy diet is not only the key to controlling diabetes, but also an important strategy for maintaining overall health. By mastering the details in the diet, people with diabetes can also enjoy rich food and a healthy life.