1. Having hot food many times
Re-heating, especially with dishes high in oil, causes fat to oxidize, reduces nutritional value and is not good for the body. When left to cool, the oil can easily freeze, if reused many times, it can create more harmful compounds. It is best to cook just enough or store and heat properly.
2. Fried at too high a temperature
Cooking at temperatures exceeding 180°C can easily create compounds that are harmful to health. The temperature range of 120-180°C is considered safer when processed. Although crispy fries are attractive, they are high in fat, which can disrupt blood lipids and make blood sugar levels uncontrollable. Prioritize light pan-fries, baking or using an air fryer with a moderate amount of heat.
3. Eat plenty of industrial sauces and spices
Bottled sauces and processed spices often contain a lot of sodium, hidden sugar and unhealthy fats. Regular use can have a negative impact on blood sugar. Replace with natural spices such as cinnamon, herbs, vinegar, lemon juice to make the dish more flavorful while still safe for health.
4. Abuse of cooking oil and butter
Heart-healthy oils such as olive oil or canola oil only promote the benefits of using the right amount. If consumed too much in stir-fries and salads, the increased calorie intake will negatively affect blood sugar and temporarily increase bad cholesterol (LDL). Diabetics should also limit butter and animal fat because it is high in saturated fat. For better control, use a spoonful or oil spray instead of pouring directly from the bottle.
5. Over-season with salt and sugar
Adding too much salt when cooking can increase blood pressure, causing the risk of cardiovascular disease and stroke in people with diabetes to be higher. Similarly, using a lot of sugar in the processing process makes blood sugar increase rapidly and difficult to control. You should practice the habit of being bland, gradually reducing to adapt the taste buds.
6. Overcooking vegetables
Vegetables cooked too soft or simmered freely lose some of the fiber, while making the starch in vegetables easily converted into sugar. This is especially true for carrots, potatoes, pumpkin. Prioritize steaming, boiling quickly or stir-frying lightly to retain the structure and nutrients.
7. Meals lacking in fiber
Lack of fiber causes sugar to be absorbed quickly into the blood, causing blood sugar to spike after eating. Fiber helps create a feeling of fullness for a long time and reduce bad cholesterol, contributing to limiting cardiovascular complications. When preparing meals, you should spend at least half of your portion on fiber-rich foods such as green vegetables, beans, oats or whole grains.
8. Tasting food too often when cooking
Continuous flavoring during the processing, especially with dishes with sugar or starch, can cause carbohydrate intake to exceed unintentionally, affecting blood sugar control.
