What to eat with high blood sugar to lower blood sugar quickly
In recent years, the problem of hyperglycemia has gradually become a health hotspot of public concern. With the accelerated pace of life and changes in dietary structure, the number of people with high blood sugar is increasing year by year. How to regulate blood sugar through diet has become a topic of concern to many people. This article will combine the hot discussions on the Internet in the past 10 days to summarize for you a list of foods that can quickly lower blood sugar and provide structured data for reference.
1. 10 foods that can quickly lower blood sugar
| food name | Principle of hypoglycemic | Recommended serving size |
|---|---|---|
| Bitter Melon | Contains bitter melon saponin, which acts like insulin | 100-200g daily |
| oats | Rich in beta-glucan, which delays sugar absorption | 50-100g/time |
| Konjac | Low in calories and high in fiber, slowing down sugar absorption | 200g/day |
| black fungus | Polysaccharides can lower blood sugar | 50-100g/day |
| Okra | Mucus proteins slow sugar absorption | 100-150g/time |
| cinnamon | Enhance insulin sensitivity | 1-2g/day |
| spinach | Magnesium helps regulate blood sugar | 200g/day |
| nuts | Healthy fats slow sugar absorption | 30g/day |
| green tea | Tea polyphenols improve insulin resistance | 3-4 cups/day |
| beans | High protein and low GI value | 50-100g/day |
2. Principles of hypoglycemic diet
1.low GI diet: Choose foods with a glycemic index below 55, such as whole grains, beans, and most vegetables.
2.Control total heat: Daily caloric intake should be calculated based on body weight and activity level to avoid excess.
3.Balanced mix: Each meal should contain high-quality protein, healthy fats, and complex carbohydrates.
4.Timing and quantitative: Regular meal times to avoid overeating.
5.cooking method: Recommend low-temperature cooking such as steaming, boiling, and stewing, and avoid high-fat cooking such as frying and grilling.
3. Diet taboos for people with high blood sugar
| Taboo categories | specific food | Hazard statement |
|---|---|---|
| High sugar foods | Candies, cakes, sugary drinks | Directly leads to rapid rise in blood sugar |
| refined carbohydrates | White bread, white rice, white noodles | Digest quickly and raise blood sugar quickly |
| high fat food | Fatty meat, animal offal, fried food | Increase insulin resistance |
| processed food | Sausage, canned food, instant noodles | Contains lots of additives and hidden sugars |
| some fruits | Lychee, longan, durian | Very high sugar content |
4. Recommended recipes for lowering blood sugar
| meal type | Recommended recipes | Efficacy description |
|---|---|---|
| breakfast | Oatmeal porridge + boiled eggs + cold bitter melon | Low GI staple food + high-quality protein + hypoglycemic vegetables |
| lunch | Brown rice + steamed fish + garlic spinach | Whole grains + high-quality protein + high-magnesium vegetables |
| dinner | Fried pork slices with konjac + cold black fungus | Low-calorie staple food + hypoglycemic fungi |
| Extra meal | Sugar-free yogurt + a handful of nuts | Supplement probiotics + healthy fats |
5. Other auxiliary hypoglycemic methods
1.Moderate exercise: Thirty minutes of moderate-intensity exercise a day can improve insulin sensitivity.
2.Get enough sleep: Ensure 7-8 hours of sleep. Lack of sleep will increase blood sugar.
3.stress management: Chronic stress can elevate cortisol, causing blood sugar to spike.
4.Regular monitoring: Check your blood sugar regularly and adjust your diet plan in a timely manner.
5.Take medication as directed by your doctor: Patients with severe hyperglycemia should cooperate with drug treatment under the guidance of a doctor.
6. Expert advice
According to the recent recommendations of many nutrition experts, the following points should be paid attention to in a hypoglycemic diet: First, do not pursue an extreme diet in pursuit of rapid hypoglycemia, which may lead to hypoglycemia or other health problems; secondly, a hypoglycemic diet should be personalized, taking into account factors such as age, weight, activity level, etc.; finally, diet adjustment needs to be adhered to for a long time and combined with lifestyle changes to achieve the desired effect.
It is important to note that the food recommendations provided in this article are suitable for auxiliary conditioning for people with mild hyperglycemia. Diabetic patients should develop a diet plan under the guidance of a doctor. If symptoms of persistent high blood sugar occur, seek medical attention promptly.
check the details
check the details
en
