Many people with diabetes notice that despite eating very little, their fasting blood sugar remains persistently high. When fasting blood sugar consistently exceeds 7mmol/L or postprandial blood sugar surpasses 10mmol/L, it may be time for a "strict review" of your diet!

Why Does Blood Sugar Rise Silently?

Poor blood glucose control is often related to "hidden" dietary pitfalls:

Deceptively healthy high-sugar fruits

Refined carbohydrates

Added sugars in processed foods

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Inappropriate meal timing and sequence ⏰

Please temporarily bid farewell to these types of foods!

1️⃣ High-glycemic index staple foods

Refined white rice, white steamed buns, white noodles: cause excessively rapid blood sugar spikes

Sticky rice foods: zongzi (sticky rice dumplings), nian gao (sticky rice cake), tangyuan (glutinous rice balls)

Most bakery products: unless they are whole-grain and sugar-free

Instant oatmeal (not whole oats)

2. Sugary beverages and processed foods

All sugary beverages: fruit juice, milk tea, carbonated drinks

Processed snacks: cookies, cakes, egg tarts, chocolate (except dark chocolate)

Canned fruit: usually loaded with a large amount of syrup

Flavored yogurt: choose unsweetened plain yogurt

3️⃣ Certain high-sugar fruits

Lychees, longans, mangoes, bananas (overripe)

Durian, jackfruit (high in both calories and sugar)

Dried fruits: raisins, dried dates, dried apricots

Juice: Even 100% pure juice removes the beneficial fiber

4️⃣ High-fat + high-carb combination

Fried staples: fried dough sticks, fried cakes, donuts

Many Chinese pastries: crisp cakes, mooncakes, mung bean cakes

Breaded and deep-fried foods: fried chicken cutlets, tempura

5️⃣ Invisible sugar "hotspots"

Condiments: ketchup, salad dressing, barbecue sauce

Processed meat products: certain sausages, ham

Instant soup bases, hot pot soup bases

Some "healthy" foods: fruit yogurt, granola bars

When blood sugar is high, you can eat like this!

High-quality staple food choices:

Whole grains: brown rice, oatmeal, quinoa, buckwheat

Legumes: red beans, mung beans, chickpeas (in moderation)

Tubers: Chinese yam, taro (as partial staple replacements)

Safe fruit guide (once blood glucose stabilizes):

Low-sugar fruits: strawberries, blueberries, grapefruit, cherries

Consumption timing: Between meals, no larger than the size of a fist each time

Fresh is best: Whole fruits are better than fruit juice

Adequate protein intake:

High-quality protein: fish, shrimp, chicken breast, tofu, eggs

Eating principle: Include protein in every meal to help stabilize postprandial blood sugar

Vegetables: the more, the better

Leafy greens: spinach, lettuce, bok choy

Non-starchy vegetables: broccoli, cauliflower, eggplant, tomatoes

Portion Size: At least half of the plate per meal

Practical Dietary Adjustment Techniques

Adjust Eating Order: Vegetables → Protein → Staple Foods

Eat Slowly and Chew Thoroughly: Take at least 20 minutes for each meal

Small, Frequent Meals: Divide three main meals into five to six smaller meals

Food diary: Record the relationship between food and blood sugar to identify your personal "trigger foods"

Cooking methods: Prioritize steaming and boiling over frying and deep-frying, avoid thickening with starch

Blood sugar control is a dynamic process

Temporary restrictions pave the way for long-term freedom!

Once your blood sugar stabilizes within the ideal range again (fasting 4.4–7.0 mmol/L, postprandial <10 mmol/L), some foods can gradually and moderately return to the table.

The key lies in:

Monitoring: Regularly monitor your blood sugar to understand how foods affect you

Moderation: Even with permissible foods, portion control is essential

Balance: Ensure nutritional balance, avoid dietary bias and overconsumption.

Individualization: Reactions vary from person to person; find a dietary pattern that suits you.

Reminder: This article provides general recommendations. Please consult a professional nutritionist or doctor to develop a personalized plan based on your health status, medication use, and blood glucose monitoring data. Optimal blood glucose management requires a combination of diet, exercise, medication, and monitoring!

Let’s stay motivated together on the journey to blood sugar control! ✨