Diabetes is a disease that requires careful management of lifestyle habits, among which meal management is key to blood sugar control. Michael Densing, a dietary expert in weight loss and disease management in the United States, shared 'Meal Management Tips for Diabetes Patients' on WebMD.

 

◇With less processed foods

 

Diabetic patients should consume whole grains such as brown rice, whole wheat, and barley. Whole grains are richer in nutrients like fiber and minerals compared to refined grains like white rice and flour, and they raise blood sugar levels less when consumed. They also provide a longer-lasting sense of fullness, which helps in controlling portion sizes. When choosing whole grains, it is advisable to check the nutrition label and select products that contain 100% whole grains.

 

Consume at least 8 grams of fiber per meal

 

When following a carbohydrate-focused diet, at least 8 grams of fiber should be consumed per meal. People who consume a diet rich in fiber have a 15-30% lower risk of death from chronic diseases such as diabetes compared to those who do not, and for every additional 8 grams of fiber intake, the risk of disease development decreases by 5-27%, according to a study from the University of Otago in New Zealand. Fiber is abundant in various vegetables such as broccoli, carrots, and cabbage, as well as in berries, citrus fruits, and legumes.

◇Replace with healthy fats

Instead of reducing carbohydrate intake, add foods rich in unsaturated fatty acids to your diet. Unsaturated fatty acids are nutrients that lower cholesterol levels and improve cardiovascular health, helping to prevent cardiovascular diseases, a common complication of diabetes. Unsaturated fatty acids are abundant in nuts, avocados, and olive oil.

 

◇Chop vegetables and store them.

 

Chop various vegetables such as spinach and lettuce and store them in an airtight container. It is convenient to take out and use as cooking ingredients, and you can easily prepare salads quickly and simply to accompany your meals, making it easier to consume vegetables. It also helps increase fiber intake.

 

◇Eat dessert in pieces.

 

It is advisable to avoid desserts that are high in sugar and fat content as much as possible. If you cannot resist the desire to eat desserts, you will gradually become accustomed to sweetness and ultimately have difficulty controlling blood sugar levels. If you do eat dessert, it should be divided into several portions and only a small amount should be consumed. Reducing the meal portion by the number of calories consumed from dessert is the basic principle.

 

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Prepare and store chopped vegetables in advance

I haven't thought about it.

I think it will be easy to eat if I do it this way.

Immediately take out and cook, or

It can also be consumed as a salad ~