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High blood sugar (prediabetes) is the cause of many different diseases such as blood fat, high blood pressure affecting all parts of the body, in many severe cases affecting the limbs, making it difficult to move. . This condition can be controlled by paying attention to high blood sugar levels and what to eat.
1. Dietary principles to minimize the risk of high blood sugar levels
1.1. Eat and exercise properly
Eating scientifically combined with reasonable exercise not only creates a healthy lifestyle for you but is also good for people with high blood sugar. Regular exercise helps the body consume glucose, making cells work more efficiently, limiting insulin increases. Exercising 30-60 minutes a day, at least 5 days a week helps limit high blood sugar levels and maintain the body’s health.
Combine a healthy menu and moderate exercise regimen to stabilize blood sugar levels.
Besides regular physical training with appropriate sports such as walking, swimming, jumping rope, badminton… You need to ensure a scientific diet, Regular general health check-ups To know your health status, limit carbohydrates. According to many studies and doctor’s advice, combining a reasonable diet and exercise can prevent the progression of high blood sugar to diabetes, maintain weight and limit obesity. You should consult your doctor’s advice on what to eat for high blood sugar levels to adjust accordingly to your body.
1.2. Replace white rice with whole grain starches
Pure sugar powder found in white rice contains high GI content. Therefore, people with high blood sugar problems should limit using too much white rice. Instead, you should supplement whole-grain starches to ensure adequate nutrients, replace rice and prevent diabetes such as brown rice, black bran, bread, sweet potatoes, pasta, corn, and oats. These whole grain starches are low in sugar and good for the body.
1.3. Method “Cooking rice without sugar”
Knowing that rice has a lot of sugar, but the habit of using rice is very difficult to break in the diet of Asians, including Vietnamese. So one answer for what people with high blood sugar should eat is that you should use the method of cooking rice without sugar.
There are two ways to implement this method. First, try a different way of cooking rice. This method is done by washing the rice clean, heating until the rice boils, adding 3% coconut oil until cooked, and placing the rice in the refrigerator for 12 hours. Then reheat before eating, eat with food as usual. This is a way to reduce calories from rice by 50-60% compared to conventional cooking.
The second way, you use type Electric rice cooker with sugar separated for diabetics. The pots use this technology to help the fast-absorbing Amylopectin content in rice dissolve in water and keep the slow-absorbing Amylose content intact while still maintaining the delicious taste of rice.
What should you eat if you have high blood sugar? Unsweetened rice is beneficial for the health of people with high blood sugar.
1.4. Eat vegetables before and after meals
Vegetables are a food source that provides a large amount of fiber which is beneficial for the body, helps us feel full longer, and is very good for the digestive system. Eating vegetables before and after meals helps the body feel full quickly and does not crave food. Choose to buy clean, safe vegetables It also has a great source of energy, helping you feel healthy even though you eat less than other food sources. Some vegetables that are good for patients include legumes, fruits, and dark green vegetables.
1.5. Follow the principle of having a rich breakfast and gradually reducing it in the evening
In the evening, you only need 100-150 calories and should eat at least 4 hours before going to bed to ensure good health. Do not eat a lot in the evening and late because it will easily cause the body to secrete insulin, causing higher blood sugar levels. Instead, focus on having a nutritious morning, because when you wake up you need to recharge your energy to balance the lost sugar in your body and maintain stable health.
1.6. Don’t skip meals
Many people with high blood sugar often think of fasting to reduce this condition. This is a misconception, blood sugar patients should ensure meals have a specific schedule and are on time. Skipping meals makes the body unhealthy and easily produces harmful substances. Instead, when eating, you should eat slowly, chew thoroughly, only eat meat in the remaining two meals, supplement with grains, vegetables, and eliminate foods high in fat, fat, and sugar.
1.7. Eat healthy
Eating healthy not only helps you maintain your health but also helps limit the unwanted development of prediabetes. High blood sugar levels should eat something healthy, stay away from fried foods, fast food, balance nutrition at each meal. For people with high blood sugar, what should they eat? Stay away from alcohol, beer, soft drinks and other stimulants that are harmful to the body.
2. What should you eat if you have high blood sugar?
2.1. Sweet potato
Sweet potatoes have a low GI index. In addition, this tuber is very nutritious and is a blood sugar-lowering food that many people recommend eating. This food is healthy and nutritious, so add it regularly to maintain stable blood sugar levels.
2.2. Eat fruit instead of drinking juice
Instead of drinking juice, you should regularly eat fruit than. Because fruit juice often lacks fiber. When eating fruit, you must chew more carefully to help the sugar metabolize slowly from the stomach to the liver. And this process will happen faster with drinking juice, which is not beneficial for people with prediabetes.
While other types of bread have high carbohydrate content, this content causes blood sugar levels to increase quickly, then wholemeal rye bread has a low GI index. Made by rubbing and grinding coarsely so it contains a lot Fiber helps stabilize and support a healthy digestive system.
What should you eat if you have high blood sugar? Whole-grain black bread is good for people with high blood sugar.
2.4. Oat bran
Oats contain B-glucans – this is a substance that can help maintain good blood sugar control. Besides, oat bran has a relatively low GI index that helps reduce glucose and insulin from other foods. Therefore, oats provide good support in controlling blood sugar, helping you worry less about work What should you eat if you have high blood sugar?.
Many scientific studies have also shown that oats control lipids and glucose well for people with high blood sugar problems. However, do not overuse oatmeal, only use about one cup per day.
2.5. Nuts
Nuts not only contain nutrients and high fiber but also have a low GI index (below 55), high vegetable protein content, unsaturated fatty acids and many vitamins and minerals such as magnesium, potassium. Eating nuts is considered an effective food to reduce blood sugar.
2.6. Walnut
Walnuts have been shown to be beneficial for people with high blood sugar. Every day add 30g of walnuts, Walnut milk does not gain weight but also helps improve physical healthlose weight and maintain stable insulin levels in the body. Maintaining and reducing insulin levels also helps prevent the risk of other diseases such as forgetfulness and cancer.
2.7. Beans
Beans, in addition to preventing diabetes, also have the effect of replacing high-fiber foods. All types of beans are rich in fiber and high in vegetable protein, helping you have a healthy body.
2.8. Garlic
Garlic is considered a medicine that is beneficial for health. The substances in garlic have the ability to reduce blood sugar well and improve hyperinsulinism. You can add garlic to salads, daily dishes or eat raw garlic which will be very good.
Fish and seafood usually do not contain carbohydrates, which helps reduce the development of blood sugar disease. The content in these foods is also relatively lower than other types of meat, making them good foods to reduce blood sugar.
2.10. Yogurt
Eating yogurt helps reduce the development of prediabetes. Yogurt is also considered one of the beneficial foods for people with high blood sugar. Yogurt has a low GI score. You should add unsweetened yogurt.
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October 3, 2024
