Hello friends! Today let's talk about something routine yet crucial—diet.

Many people with diabetes diligently manage their blood sugar, yet their glucose levels still fluctuate like a roller coaster. The issue may lie in some easily overlooked dietary habits. Check out these four "bad habits" below to see if you are guilty of any.

Bad Habit One: Mistaking "Staple Food" for "Side Dish"

Classic ScenarioA plate of sour and spicy shredded potatoes paired with a bowl of white rice—who can resist this combination? But your blood sugar might just "protest"!

The truth isPotatoes are not ordinary vegetables; they are indeedStaple FoodIts starch content is approximately 17%, while that of rice is about 26%, making the two quite comparable.

ResultPotatoes with rice is equivalent to eating two meals in one.Double portion of staple foodExcessive carbohydrate intake makes it difficult to avoid a postprandial blood sugar spike.

Besides potatoes, these are also "staple foods"Lotus root, Chinese yam, sweet potato, taro, and similar foods have relatively high starch content.

✅ Correct ApproachPeople with diabetes can certainly eat these foods, butIt should be counted towards the staple food intake.When consuming them, appropriately reduce the amount of rice and steamed buns, and pair them with an adequate amount of green vegetables and high-quality protein (meat, eggs, soy products).

Similarity Trap"Cold skin noodles + roujiamo", "scallion pancake + corn porridge"... essentially all are combinations of "staple food + staple food", be cautious!

Bad Habit Two: Always "Skipping" Breakfast

Common ReasonsToo rushed in the morning, no time, not hungry...

Problems caused：

1. Low blood sugar before lunchProlonged fasting can easily lead to hypoglycemic reactions such as palpitations and hand tremors before lunch.
2. Lunchtime Binge EatingExcessive hunger can cause you to involuntarily overeat during lunch.Eating too much, eating too fast。
3. Blood Sugar Roller CoasterFrom hypoglycemia instantly spiking to postprandial hyperglycemia, the fluctuation is severe.

Special ReminderResearch indicates that"Large Blood Glucose Fluctuations" vs. "Persistent Hyperglycemia"Damage to blood vessels may be more severe, significantly increasing the risk of complications.

✅ Correct ApproachBreakfast is not only necessary but should also be nutritious

Recommend a universal breakfast formula：

1 fist of staple food+1 egg+1 handful of leafy green vegetables+1 cup of plain soy milk/pure milk

Balanced nutrition, stable blood sugar and good health

Bad Habit Three: Eating Like a Battle, Wolfing Down Food

Effects of Eating Too Quickly：

• Easy to overeatIt takes about 20 minutes for the brain to receive the signal of fullness. Eating too quickly means that by the time your brain reacts, you have already overeaten.
• Blood sugar rises more rapidlyFood is rapidly chewed and swallowed, causing a large amount of carbohydrates to enter the bloodstream in a short period, leading to a sharp rise in blood sugar.

✅ Correct ApproachConsciously slow down.

Try thisChew each mouthful of food more thoroughly (recommended 20-30 times), and it is best to chew enough for an entire meal.20 minutes(At least 15 minutes for breakfast). Chew slowly and thoroughly, allowing sufficient time for the brain to respond, which helps maintain more stable postprandial blood glucose levels.

Bad Habit Four: Eating Time Depends on "Mood," Highly Irregular

Irregular manifestationsBusy and forget to eat, only have two meals on weekends, and eat irregularly.

Damage to blood glucose：

• Disrupting the circadian rhythmDisrupting the normal secretion of insulin and the rhythm of blood glucose regulation.
• Resulting in higher blood sugar peaksThe meal following an irregular eating pattern often results in a higher postprandial blood glucose level.
• Trigger a vicious cycleLong intervals between meals → excessive hunger → overeating at the next meal → blood sugar spikes, which increase the burden on the pancreas over the long term.

✅ Correct ApproachTry your bestRegular and measured timingMeal.

Reference TimeA 5-6 hour interval between meals is recommended. For example:

• Breakfast 7:00
• Lunch 12:00
• Dinner 18:00

At the same time, pay attention to distributing the total dailyStaple foods (carbohydrates) are evenly distributed across three mealsAvoid consuming excessive amounts in a single meal to prevent blood sugar from becoming uncontrolled.

In addition to the aforementioned four poor dietary habits,Staying up late, prolonged sitting, high stress, smoking, alcohol consumptionIt can also quietly affect your blood sugar stability.

If you find yourself "caught," don't worry! Change can start today, with the smallest habit.

Even if you only break one bad habit at a time and stick with it consistently, your body will surely reward you with pleasant surprises!

On the journey of blood sugar control, let's work together and stay strong!