First, prioritize foods with mainly low to medium glycemic index, gradually replacing refined foods such as white buns, white noodles and white rice. You can choose whole grain foods such as whole grain buns, buckwheat vermicelli, brown rice, oats, corn, millet... so that whole grain foods account for more than half of the total amount of main foods in the day.
These foods are rich in fiber, which helps slow down the process of digestion and absorption of starch, thereby limiting rapidly rising blood sugar, while increasing satiety and supporting controlling food intake.
Second, control portion sizes and divide meals into smaller portions. The main amount of food each day needs to be adjusted based on height, weight and exercise level. For people with high blood sugar, the main amount of food can be divided into 3-4 meals instead of eating too much at once.
For example, for breakfast, you can use a cereal dumpling of about 50 grams; for lunch a small bowl of cereal rice of about 100 grams; for dinner a small bowl of millet porridge of about 80 grams. For snacks, you can choose a corn or a small bowl of oatmeal porridge, depending on your energy needs, to limit feeling too hungry and eating too much during main meals.
Third, combine staple foods with vegetables and high-quality protein to build a balanced diet. When eating starchy foods, supplementing enough vegetables and protein can help slow down carbohydrate absorption.
For example, for lunch with brown rice or cereal rice, it can be combined with green vegetables such as celery, spinach, broccoli and protein sources such as lean meat, eggs, tofu. When eating noodles, increase the amount of vegetables, and avoid drinking too much noodle soup.
Besides, you should not combine starchy foods with confectionery, sugary desserts or sugary drinks, because this can cause blood sugar levels to rise rapidly.
Food is mainly one of the factors that significantly affects blood sugar. Therefore, choosing the right food, controlling portion sizes, and maintaining a balanced diet are important in stabilizing blood sugar.
However, the diet needs to be adjusted according to each person's health condition and needs. If blood sugar is frequently abnormal, patients should go to a reputable medical facility and follow the doctor's treatment instructions.
