When diagnosed with diabetes, many people immediately don’t eat sweets, eat fruits, just eat vegetables, not meat …
Mr. Nguyen Quang Phong, Head of Science and Technology Department of Food and Nutrition Information Center, Beijing, China, gave 10 misconceptions about diet for people with diabetes, and the truth .
Mistake 1: Get sick from eating too much sugar
The Truth: The causes of diabetes are diverse and complex. Apart from genetic factors, obesity, smoking, stress … can also lead to diabetes. One of the most important ways to prevent diabetes is to establish a healthy lifestyle and diet, not simply by not eating or eating less sugar. For diabetic patients, if it is impossible to change bad habits in daily life, it is very difficult to achieve positive results in blood glucose control.
Mistake 2: Not eating sweets
Fact: Diabetics should consider the composition and total calories of each dish. Most sweet foods contain sugars, such as biscuits, soft drinks … These foods will raise blood sugar so be controlled.
However, there are some foods that use sweeteners such as aspartame, sodium cyclamate … Although they are sweet, the calories are zero. With these foods, you can eat in moderation. Furthermore, with some foods such as white rice or dumplings, although it does not taste sweet, after being digested, the starch in those foods will turn into glucose. So, do not eat much.
Mistake 3: Absolutely not eat foods with a high glycemic index
Diabetic patients note, should not choose foods based on the glycemic index (GI) blindly, but must control the glycemic load index GL (glycemic load). GI (glycaemic index) is an index that shows the rate of postprandial hyperglycemia of a food, ranked on a scale from 1 to 100. High-GI foods are absorbed faster than foods with GI. low and medium.
GL (glycemic load) is the index of starch absorption when entering the body, 1 unit of GL is equivalent to 1 g of glucose. Foods with low GL and GI help with better blood sugar control.
For example, the GI of watermelon and soda biscuits is both 72, but the amount of carbohydrates in 100 g of food varies markedly. In 100 g of biscuits containing 76 g of carbohydrate, the GL index of this dish falls to about 55. 100 g of watermelon contains only about 7 g of carbohydrates, the GL number of 5. So, eating watermelon is better than cookies.
Mistake 4: KDo not eat fruit
Fact: Most fruits have a low glycemic index and a low glycemic load, so people with diabetes can still eat moderate amounts of fruit. The American Diabetes Association believes that people with diabetes can eat fruit. However, the patient should not drink fruit juice, as it often depletes some of the fiber, resulting in a higher blood sugar response than whole fruit.
Mistake 5: Eating bitter melon cure
Fact: Most studies on hypoglycemia with bitter melon today have not shown any significant difference. As for whether bitter melon can lower blood sugar, cure diabetes or not, there is still no exact conclusion. Patients need to strictly obey doctors’ orders to take medicines and control blood sugar, eat in moderation, and should not blindly trust folk remedies circulating on social networks.
Mistake 6: Eating yogurt helps prevent disease
Fact: Yogurt is a great source of calcium. Although yogurt has sugar, compared with the same amount of carbohydrates, the rate of increase in blood sugar of yogurt is much slower than that of white rice and dumplings. So, eating yogurt every day is a healthy lifestyle, completely applicable to people with diabetes.
However, each day eating a cup of yogurt can prevent diabetes or not is still a mystery. Furthermore, some studies that have found that yogurt helps control blood sugar all say that a serving of about 28 g of yogurt is sufficient per day.
A small carton of yogurt in China weighs about 100 g, four times the recommended amount of yogurt. In addition, the sugar content of yogurt is quite high, so be careful not to overeat.
Mistake 7: Sweeteners cause disease
Truth: Sweeteners like aspartame, sodium cyclamate … can taste sweet, but have almost no calories and do not raise blood sugar. Therefore, sweeteners are a very good alternative for diabetics. If the patient wants to eat sweets but is afraid of hyperglycemia, foods with sweeteners are really a good choice.
Mistake 8: Eat sugar-free foods
Fact: “No sugar” is not synonymous with no carbohydrates or calories. The Chinese nutrition label standard specifies that, if a food is listed as “sugar-free”, the sugar content of 100 g or 100 ml, must not exceed 0.5 g.
Many foods are known as “sugar-free products”, such as sugar-free cookies, unsweetened cereals, lotus root powder without sugar … even though they do not contain artificial sugar (saccharose, also known with many names such as sugar, table sugar, granulated sugar, white sugar, cooking sugar, cane sugar, alum sugar, beet sugar, palm sugar …) but still contains a lot of starch, even adding starch syrup, glucose syrup and maltose corn syrup.
These ingredients raise blood sugar at the same rate as the white sugar we eat every day, so we shouldn’t eat too much.
Mistake 9: Only eat green vegetables, not meat
Fact: Diabetics should pay attention to their daily diet. If you do not eat meat, it will make the body lack protein, leading to a decrease in resistance and susceptibility to infectious diseases. The American Diabetes Association also thinks that protein plays a very important role in the health of diabetics, so it is necessary to consume enough protein into the body every day. Good sources of protein include lean meat, legumes …
Mistake 10: Eat little or no main meal
Fact: Many sufferers think that controlling sugar means not eating a meal, or eating only a small amount, which is completely wrong.
Dietary control is about adjusting the total daily calorie intake. It makes no sense to merely control one food. In addition, excess control can also lead to low blood sugar or malnutrition. So, should balance the diet in a moderation, reasonable way.
Refined processed foods such as fine white rice should not be selected. Instead, choose coarse grains (brown rice, black rice, potatoes) or beans … as the main food. Also, be careful of mixing raw, smooth foods, such as adding black rice to white rice or beans to white noodles.
Hong Khanh (According to the ChinaNews)