Introduction: Does controlling blood sugar mean you have to live like an ascetic, only eating boiled cabbage with very little seasoning? In fact, people with diabetes don't have to completely avoid dishes like braised pork meatballs or lion's head meatballs. If you control the total amount and variety of your food, an occasional meal out is fine. Here are some tips for ordering at a restaurant.
Limit boiled and stewed dishes. Many people think boiled dishes are light, but in reality, the prolonged cooking time can destroy nutrients in the food. At the same time, common restaurant dishes like boiled fish and assorted stews can be greasy and salty, so it's not recommended for people with diabetes to eat them often.
Dishes like braised, thickened sauces, or those with salad dressing can be eaten in small amounts if you control the total intake. Although salad dressings are high in fat, you can add a small amount to season your food if your overall oil intake is low. Generally, 2-3 grams of starch is enough to thicken a soup and has little impact on blood sugar. However, if the sauce is very thick, the starch should be counted as part of your staple food intake. Of course, it's best to eat dishes with these descriptions and fried foods less often to avoid exceeding your total daily intake.
Pay attention to the cooking method before ordering stir-fried dishes. As a common cooking method, we recommend "high heat and quick stir-frying" for vegetables, as it helps retain vitamins. In the autumn, people with diabetes should get enough vitamins to reduce the risk of dry, cracked skin and mouth ulcers.
Cooked garlic should be counted as a staple food. Garlic has great antioxidant properties and can boost immunity. Although there is no definitive evidence that garlic can lower blood sugar, it is beneficial for people with diabetes because their recovery from illness is often more difficult than for others. It's important to note that eating one or two raw cloves of garlic is fine, but if it's cooked with a dish, it should be counted as part of a diabetic person's staple food.
You can eat more cold dishes (salads). For people with diabetes, this is a recommended cooking method. Generally, cold dishes don't use much oil, salt, or other seasonings, making it easier to control the total fat and sodium content. It's recommended to blanch the vegetables in hot water before making a cold dish for better hygiene. At the same time, oxalic acid, purines, and other components harmful to diabetic health are water-soluble and can be removed by blanching. Steaming, as a method for hot dishes, is another good option for people with diabetes. With minimal water and proper control of salt and oil, nutrients are less likely to be lost.
Overall, due to differences in their condition, medication, and physical health, the nutritional needs of people with diabetes should be guided by a dietitian. What's most important is not just the intake of a specific food once or twice, but the total amount consumed over a period of time. A single meal plan cannot be used indefinitely because blood sugar is a dynamic process. Therefore, you should monitor your own blood sugar and weight changes. If possible, see a dietitian at least once every two weeks to see if your diet needs adjustment.