Is a diabetic diet difficult? Just remember this and you're done

 

Diabetic patients must carefully manage their regular diet to control blood sugar levels. However, they may find it difficult to determine how to structure their diabetic meals for each occasion. Learn about dietary management methods for diabetics.

 

◇Do not skip breakfast

 

Diabetic patients should not skip breakfast. Skipping breakfast prolongs fasting, leading to a significant increase in blood sugar and insulin levels after lunch. Additionally, skipping breakfast also results in increased secretion of glucagon and cortisol, hormones that raise blood sugar. Excessive secretion of these two hormones repeatedly can impair the function of insulin, the hormone that lowers blood sugar. There are also studies showing that skipping breakfast increases snack intake, eating speed, waist circumference, weight, blood sugar, blood pressure, and cholesterol levels, thereby increasing the risk of metabolic syndrome.

 

A breakfast that gradually raises blood sugar is in solid form, allowing it to be chewed slowly, and includes foods containing protein, fat, and fiber. Vegetables-based salads, boiled eggs, thick yogurt, and nuts are good options.

Using the Plate Method

 

Diabetic patients should have a balanced diet that includes carbohydrates, proteins, dietary fiber, and other nutrients. Using a plate approximately 23cm in diameter can also help in maintaining a balanced meal. Half of the plate should be filled with various vegetables rich in dietary fiber, and the remaining half can be filled with protein foods such as fish, chicken, lean meats, and cheese. The remaining empty space can be filled with carbohydrate foods like grains, potatoes, and fruits.

 

Eat side dishes rich in dietary fiber first

 

Changing the order of meals can also help with blood sugar management. The sequence is to eat vegetables rich in dietary fiber and proteins first, and carbohydrates later. Even if you eat the same food and the same amount, just changing the order can affect blood sugar levels.

 

Dietary fiber and protein entering the gastrointestinal tract first can slow down the absorption rate of carbohydrates and provide a feeling of fullness, thereby lowering the peak post-meal blood sugar levels. Additionally, meals should be thoroughly chewed over 20 to 30 minutes to ensure slow digestion and prolonged satiety.

 

Meanwhile, to prevent post-meal blood sugar from soaring, it is recommended to take a walk or exercise for 20 to 30 minutes one hour after eating. Especially for those who are obese or overweight, maintaining normal weight through exercise can also improve insulin resistance. However, for individuals at high risk of hypoglycemia, exercise sessions should not be extended beyond one hour.

 

 

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Eating side dishes rich in dietary fiber first

I think it also applies to dieting.

 

 

Dietary fiber -> Protein -> Carbohydrates

 

Carbohydrates are the very last, right??