As we all know, it is very important to keep your mouth shut in the treatment of diabetes. Many sugar lovers have other problems besides diabetes, such as high blood pressure, overweight or being too thin, which also need to be paid attention to in diet.
Today, Dr. Clove summarized several diabetes diet methods widely respected at home and abroad: Mediterranean diet, DASH (dietary approaches to stop hypertension) diet and moderate low carbohydrate diet [1, 2, 3]. Not only can you control your blood sugar, each diet method also has some additional characteristics of its own, such as controlling blood pressure, controlling weight, etc. You can look at it according to your own situation.
For those with high blood pressure, eat like this: DASH diet
DASH diet was originally used to test the effect of salt-reducing diet on blood pressure. The results showed that this diet method is very powerful, not only can help lower blood pressure, but also has a good effect of assisting blood sugar control. For sugar lovers with high blood pressure, it kills two birds with one stone.
DASH emphasizes in its diet that the daily intake of edible salt is less than 5g, and eating more potassium-rich foods such as fresh vegetables and low-fat dairy products can help control blood pressure [5].
Examples of DASH diet:
1. Appropriate amount of staple food with matching thickness
Eat 250-300g of cereals and potatoes every day, including 50-100g of whole grains and miscellaneous beans and 50-100g of potatoes. Whole grains, miscellaneous beans and potatoes preferably account for half of the staple food.
2. Adequate Fruits and Vegetables
Eat at least 500g of vegetables every day, preferably 1000g, with dark vegetables accounting for more than half. Sugar lovers with good blood sugar control can eat 100 ~ 200g of fresh fruit, which needs to be adjusted according to the personal postprandial blood sugar.
3. Proper amount of meat and eggs
Choose fish, poultry, lean meat and eggs, no more than 150g per day.
4. Adequate low-fat milk
Drink 300 grams of low-fat milk every day.
5. Appropriate amount of soybean, bean products and nuts
25g of soybean and bean products and 25-35g of nuts are ingested every day.
Step 6: Salt reduction
Daily intake of edible salt shall not exceed 5 g.
Overweight and obese people eat this way: moderate low carbohydrate diet
This way of eating is to achieve the goal of healthy weight loss by adjusting the amount and composition of staple food [6].
It is characterized by reducing staple food in an appropriate amount, increasing the proportion of coarse grains in staple food, eating sufficient fresh vegetables, selecting soybean and bean products as high-quality protein sources, and limiting nuts.
Examples of Moderately Low Carbohydrate Diet:
1. Reduce staple food and coarse grains in an appropriate amount.
Eat about 200g of cereals and potatoes every day, including 50-100g of whole grains and miscellaneous beans and 50-100g of potatoes. Whole grains, miscellaneous beans and potatoes account for more than half of the staple food.
Step 2: Adequate Vegetables
Eat at least 500g of vegetables every day, with dark vegetables accounting for half.
3. Proper amount of meat and eggs
Fish, poultry, lean meat and eggs should not exceed 125g per day. Low-fat fish and peeled poultry are preferred.
4. Adequate low-fat milk
Drink 300 grams of low-fat milk every day.
5. Increase the intake of soybean and bean products in an appropriate amount and limit nuts.
Daily intake of soybean and bean products 30g, nuts do not exceed 25g.
The thinner eat like this: Mediterranean diet
Mediterranean diet was originally the diet of residents living in the Mediterranean region.
It is characterized by sufficient staple food and sufficient energy, an appropriate increase in the intake of nuts, soybeans and bean products, and an intake of more high-quality unsaturated fatty acids and protein from plants, which is conducive to healthy weight gain and cardiovascular and cerebrovascular health [4].
Examples of Mediterranean Diet:
1. Sufficient staple food with thick and thin matching
Eat 250 ~ 300g of cereals and potatoes every day, including 50 ~ 100g of whole grains and miscellaneous beans and 50g of potatoes. The staple food should be matched with thickness, and the coarse grain should account for about half of the staple food and should not be too much.
2. Proper amount of fruits and vegetables
Eat about 500g of vegetables every day, with dark vegetables accounting for half. Sugar lovers with good blood sugar control can eat 100 ~ 200g of fresh fruit, which needs to be adjusted according to the personal postprandial blood sugar.
3. Proper amount of meat and eggs
Fish, poultry, lean meat and eggs should not exceed 150g per day. Fish is preferred, especially marine fish rich in unsaturated fatty acids.
4. Adequate Milk
Drink 300g of milk every day, not emphasizing low-fat milk.
5. Adequate amount of soybean, bean products and nuts
Eat 35g of soybean and bean products and 35g of nuts every day.
Attention should be paid to all kinds of diet methods.
Finally, Dr. Clove would like to remind everyone of a few words:
1. No matter what kind of diabetes diet method, the general principle of diet remains unchanged: control the total energy and eat a balanced diet. Therefore, we can find that although the characteristics of various diet methods are different, the specific daily diet is the same in many cases, and there are some minor adjustments for sugar lovers in different situations.
2. All kinds of dietary methods are given according to a sugar friend of medium height and moderate activity level for everyone’s reference. More individualized dietary plans, especially for sugar friends of gestational diabetes mellitus and diabetic nephropathy, need to consult endocrinologists or nutrition doctors to determine the dietary plans.
3. The amount in the diet plan is the amount of raw food before cooking. Each diet is the amount of one person per day.
4. Whole grain refers to brown rice, whole wheat, oats, etc. Miscellaneous beans are all kinds of beans except soybeans, including red beans, mung beans, kidney beans, chickpeas, etc.
5. Although many foreign diabetes diet guidelines recommend sugar lovers to eat fruits regularly, for the sake of disease control, it is better to control blood sugar within the target range and then eat fruits in an appropriate amount.
6. Soybean and bean products refer to dry soybean and various bean products, which can be freely matched. According to energy conversion, 25g of soybean is about equivalent to 50g of dried bean curd. Or 400 grams of soybean milk; Or 100 grams of north tofu; Or 150 grams of South Tofu; Or 50 grams of shredded bean curd; Or 30 grams of oil tofu; Or 125 grams of lactone tofu (about half a box).
7. To treat diabetes, reasonable diet is very important, but not all of it. Sugar lovers should also pay attention to moderate exercise, regular medication and monitoring blood sugar, so as to achieve the purpose of controlling blood sugar and preventing complications.