(Diabetic diet) Is it difficult? Just remember 'this'.

Diabetic diets are difficult? Just remember this.

 

Diabetics must meticulously manage their diet to maintain blood sugar levels. However, figuring out how to incorporate a diabetic diet into every meal can be challenging. Let's explore how to manage a diabetic diet.

 

◇Don't skip breakfast

 

Diabetics should avoid skipping breakfast. This is because it prolongs the fasting period, leading to significant spikes in blood sugar and insulin levels after lunch. Skipping breakfast also increases the secretion of glucagon and cortisol, hormones that raise blood sugar. Repeated overproduction of these hormones reduces the function of insulin, a hormone that lowers blood sugar. Studies have also shown that skipping breakfast increases snacking, eating speed, waist circumference, weight, blood sugar, blood pressure, and cholesterol levels, increasing the risk of metabolic syndrome.

 

A breakfast that gently raises blood sugar levels includes: ▲ solid foods that can be chewed slowly and ▲ foods that contain protein, fat, and fiber. Good choices include vegetable-based salads, boiled eggs, thick yogurt, and nuts.

◇Using the plate method

 

Diabetics should eat a balanced diet, including carbohydrates, protein, and fiber. Using a plate approximately 23cm in diameter can help achieve this balance. Fill half of the plate with various fiber-rich vegetables, then fill the remaining half with protein foods like fish, chicken, lean meats, and cheese. The remaining portion can be filled with carbohydrates like grains, potatoes, and fruit.

 

◇Eat side dishes rich in dietary fiber first

 

Changing the order of your meals can also help manage your blood sugar. Eat fiber-rich vegetables and protein first, followed by carbohydrates. Even if you eat the same foods and the same amount, simply changing the order can affect your blood sugar levels.

 

When dietary fiber and protein enter the gastrointestinal tract first, they slow the absorption of carbohydrates and promote a feeling of fullness, lowering postprandial blood sugar peaks. Furthermore, chewing thoroughly over 20 to 30 minutes slows digestion and maintains a feeling of fullness for longer.

 

Meanwhile, to prevent postprandial blood sugar spikes, you should take a walk or exercise for 20-30 minutes an hour after a meal. Especially for those who are obese or overweight, maintaining a normal weight through exercise can improve insulin resistance. However, those at high risk for hypoglycemia should avoid exercising for longer than an hour.

 

 

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Eat side dishes rich in dietary fiber first

I think this applies to dieting as well.

 

 

Dietary fiber -> protein -> carbohydrates

 

Carbs are the last thing, right??