Introduction: For diabetic patients, dietary therapy has a significant effect on controlling blood sugar and preventing complications. Therefore, being unable to enjoy food without restraint becomes the biggest regret in their hearts. However, if ingredients can be selected reasonably, it can be a savior for "foodie diabetics." "Sugar control" has always been the core term in the dietary therapy for diabetics, but the essence of sugar control is actually the control of food calories. The same food cooked in different ways will also have different calorie contents. Today, I will recommend several ingredients with lower calories that diabetics can enjoy with confidence:
I. Vegetables:
① Onion:
Its nature is pungent and warm, and it is a beloved vegetable. Onion not only contains substances that stimulate insulin synthesis and secretion, which has an auxiliary therapeutic effect on diabetes, but also contains prostaglandin A, which can dilate blood vessels, regulate blood lipids, and prevent arteriosclerosis. Therefore, it is most suitable for diabetics with abnormal blood lipids.
② Pumpkin:
It is sweet, warm, and non-toxic, with the effect of tonifying the middle and replenishing qi. Pumpkin contains fructose, which can inhibit glucose absorption, and can combine with excess cholesterol in the human body, preventing high cholesterol and arteriosclerosis. Modern medical research shows that pumpkin also contains many beneficial substances to the human body, such as pentosan and mannitol, and has the effect of promoting insulin secretion. For diabetic patients, eating 100 grams of pumpkin daily by boiling has a good effect on improving symptoms.
③ Cucumber:
Its nature is sweet and cool, sweet, crisp and refreshing, and has the effect of clearing heat and quenching thirst. Modern pharmacological research shows that cucumber contains only 1.6% sugar, and it is a common substitute food for diabetic patients, from which they can obtain vitamin C, carotene, cellulose and minerals. The malic acid contained in cucumber can inhibit the transformation of carbohydrates into fat in the human body. For obese diabetic patients complicated with hypertension, eating 100 grams of cucumber daily is very beneficial.
④ Bitter Melon:
Its nature is bitter and cold, with tender flesh and rich in a variety of nutrients, especially vitamin C, which ranks first among all melons. Studies have found that the momordicoside in bitter melon has a significant hypoglycemic effect. It not only has an insulin-like effect (hence the name "plant insulin") but also stimulates insulin secretion. In one experiment, using momordicoside preparations for oral treatment of type 2 diabetes, the total effective rate reached 78.3%. Therefore, if diabetic patients use one bitter melon, cut it open, remove the pulp, wash it, slice it, boil it in water once, and take it once or twice a day, it is beneficial for blood sugar control.
⑤ Tomato:
Lycopene can prevent the deterioration of insulin function in the body and maintain insulin's function of lowering blood sugar to normal levels. Eating 1 to 3 tomatoes a day is safe and beneficial.
⑥ Asparagus:
Components such as coumarin in asparagus have the effect of lowering blood sugar. Middle-aged and elderly patients with type 2 diabetes who often take asparagus preparations or food can not only improve diabetic symptoms but also have a good preventive and therapeutic effect on diabetic complications. You can eat 150-200 grams of asparagus daily.
II. Plants and Tubers:
① Lotus Root:
Its taste is sweet, its nature is cold, and it affects the heart, spleen, and stomach meridians. Raw, it has the effects of clearing heat and quenching thirst, cooling blood to stop bleeding, and dispersing stasis to sober up; cooked, it has the effects of strengthening the spleen and nourishing the stomach, nourishing yin and blood, and promoting muscle growth and stopping diarrhea. It is suitable for diabetic patients who are still thirsty despite drinking a lot and have a lean body.
② Chinese Yam:
The sticky component in Chinese yam is also formed by mucin. Mucin can wrap other food in the intestine, so that sugar is absorbed slowly. This effect can inhibit the sharp rise in blood sugar after meals, and at the same time avoid excessive insulin secretion, so that blood sugar can be better regulated. Chinese yam also contains effective ingredients such as magnesium and zinc, which are essential for insulin secretion, as well as vitamin B1 and vitamin B2. These components promote the metabolism of glucose in the blood. In addition, Chinese yam also contains amylase, an enzyme that digests carbohydrates, which can prevent sugar from accumulating in the blood.
③ Carrot:
Carrots contain various carotenoids, vitamins, and anthocyanins. Experiments have confirmed that carrot extract has a significant hypoglycemic effect. Carrots can be eaten raw or juiced, or used as an ingredient.
III. Fungi:
Black Fungus:
Black fungus contains fungus polysaccharides, vitamins, protein, carotene, and minerals such as potassium, sodium, calcium, and iron. Among them, fungus polysaccharide has a hypoglycemic effect. Animal experiments have shown that fungus polysaccharide can lower the blood sugar of diabetic mice. Black fungus can be stir-fried, stewed in soup, or used as an ingredient.
IV. Meat:
Chicken:
Compared to red meat, white meat is a better choice. If you eat red meat every day, the risk of developing diabetes increases by 20%.
V. Seafood:
① Kelp:
Kelp is salty and cold, clearing heat and resolving phlegm, softening hardness and dissipating nodules, and promoting urination. It contains sodium alginate. This component can improve the sensitivity of diabetics to insulin, lower fasting blood sugar, and improve glucose tolerance.
② Fish:
Fish and fish liver contain a special fatty acid that can improve the ability of human tissue cells to process sugar, coordinate and strengthen the reflex regulation between blood sugar and insulin secretion, and make it tend to be normal. Therefore, diabetic patients should eat more fish.
VI. Beans, Dairy and Their Products:
① Mung Bean:
The energy value provided is lower than other grains, which has an auxiliary therapeutic effect on obese and diabetic patients. The total daily intake can be 50-100 grams.
② Tofu:
It is low in carbohydrates, contains no monosaccharides or disaccharides, contains no cholesterol and can also lower cholesterol, making it especially suitable for diabetic patients. If diabetic patients also have kidney disease, the daily consumption should be controlled within 100 grams.
③ Yogurt:
The rich calcium in dairy products can help increase insulin levels. The probiotics in yogurt can also help control blood sugar levels. It should be noted that yogurt with a sugar content of less than 10% should be chosen.
VII. Grains:
Corn:
It is rich in minerals, dietary fiber, vitamins, and unsaturated fatty acids, has the effect of lowering cholesterol, and can effectively prevent the occurrence of diabetic complications. Diabetic patients can eat 200 grams (with cob) of corn daily, while reducing 25 grams of staple food to keep the total calorie intake unchanged.
VIII. Nuts:
Walnut:
A US study of 140,000 women showed that people who ate 28 grams of walnuts every two weeks for eight weeks had a 24% lower risk of developing type 2 diabetes compared to those who never ate walnuts.
IX. Fruits:
Kiwi Fruit:
It contains a large amount of natural sugar alcohol substance called inositol, which has a positive effect on regulating sugar metabolism. You can eat 200 grams of kiwi fruit a day.
X. Others:
Coffee:
An Australian study found that the more coffee you drink, the lower the risk of developing diabetes. For every cup of coffee you drink, the probability of developing diabetes can be reduced by 7%. Researchers found that people who drink 3 to 4 cups of coffee a day have a 25% lower probability of developing diabetes than those who don't drink coffee or drink no more than 2 cups a day. For every cup of coffee you drink per day, the probability of developing diabetes decreases by 7%. The research results on decaffeinated coffee and tea are also positive. People who drink 3 to 4 cups of decaffeinated coffee a day have a 1/3 lower probability of developing diabetes than those who don't drink coffee.
When diabetics choose ingredients, they should also pay attention to the calorie consideration of the ingredients. Diabetes.com WeChat has launched a real-time food calorie query function. As long as you input the ingredient or dish name, you can immediately know the calorie analysis. Daily diet health starts with calorie control.
To learn more about diet, please visit Diabetes.com: https://www.diabetes.com.cn/
or follow Diabetes.com WeChat, where you can find the calories of every ingredient and dish. Come and try it!↓↓↓