What are the dietary taboos for high blood sugar?

I did not control the amount of high-glycemic foods, ignored hidden sugars in my daily diet, and did not pay attention to eating habits and food mix. I worked with the elderly at home to control sugar for 4 years, and I encountered countless pitfalls. It is not as simple as "just don't eat sugar" as everyone thinks.

When my dad was just diagnosed with type 2 diabetes, he was thinking about sugar control. He threw away all the white and brown sugar at home, and drank two large bowls of white porridge for breakfast. He thought that it would be okay without sugar. However, within a week, the blood sugar level two hours after a meal was measured and it soared. On 11.2, I went to the doctor with the test sheet and found out that the degree of gelatinization of fine rice after being cooked into porridge is very high, and the glycemic index (GI) can reach more than 90, which is faster than many sweet drinks. Drinking two large bowls is equivalent to drinking more than half a bowl of sugar water. Speaking of this, some people must want to ask, does it mean that high blood sugar cannot drink porridge at all? I specifically asked nutritionists, and also asked many sugar friends who have been controlling sugar for more than ten years. There is actually no standard answer to this matter. If you are making thick porridge with mixed beans, quinoa, and oats mixed with a small amount of brown rice, the cooking time should not exceed 40 minutes. Drink a small amount each time. Half a bowl, and eat half a plate of green leafy vegetables and a boiled egg before drinking. Most people's blood sugar will not fluctuate much after the meal. It is completely forbidden to drink it. On the contrary, it is easy for the elderly to feel that sugar control is too difficult, and instead secretly eat other high-sugar foods.

In addition to the fine carbohydrates that can be seen with the naked eye, the most annoying thing is actually all kinds of invisible sugars. My dad used to love to buy "sugar-free oatmeal" and "sugar-free peach cake". I later looked through the ingredient list and found out that the first ones were wheat flour and maltodextrin. The so-called sugar-free only means that no additional sucrose is added. The refined carbohydrate content is horribly high. Eating two pieces will raise your sugar level faster than eating a bowl of rice. There are also the braised pork ribs, sweet and sour fish that are usually made at home, and even the take-out Kung Pao chicken does not look sweet. When frying, a lot of rock sugar is added to enhance the freshness, and there is also a layer of starch to thicken the vegetables. When eaten, the blood sugar rises so fast that you can’t react. At the last family dinner, my dad was greedy and ate three pieces of braised pork ribs. After the meal, his blood sugar was 2.3 points higher than usual. He was so scared that he did not dare to touch braised vegetables for the next week.

Another point that many people don’t pay attention to is not to eat too much high-fat food. I met a young man in a diabetic group before, and his fasting blood sugar was found to be 7.5 when he was only 28 years old. He usually doesn’t eat sweets at all, but can’t live without fried chicken and fatty meat. I found out later. , High-fat food will reduce the sensitivity of insulin, which is equivalent to the "little workers" in your body responsible for lowering blood sugar becoming lazy, and the blood sugar will naturally not drop. He later gave up fried foods and walked briskly for half an hour every day. In less than a month, his fasting blood sugar dropped to 6.2.

Oh, by the way, many people now control sugar and like to drink sugar-free drinks. They think they can drink as much as they want without sugar. There are still different opinions in the academic circles. Some studies believe that sugar substitutes will not increase blood sugar, and drinking them occasionally is much better than drinking sugary drinks. Some studies also say that sugar substitutes will not increase blood sugar. Drinking large amounts of sugar substitutes for a long time will affect the intestinal flora and disrupt the ability to regulate blood sugar. My own experience is that if you are really greedy, it is okay to drink one or two cans occasionally in the summer, but don't drink it as water every day. Drinking warm water is always the safest. In fact, there aren’t that many rules and regulations when it comes to sugar control. You don’t have to eat this or touch that. The core thing is to eat everything in moderation and pay more attention to your blood sugar response after eating. This is more useful than rigid taboos.