Eating like this in winter can stabilize blood sugar for diabetes, especially these star dishes must be consumed
Winter poses a challenge for people with diabetes—colder weather reduces physical activity while appetite increases, making blood sugar levels more prone to fluctuations. How can one stay warm and satisfied with meals while keeping blood sugar stable during the cold winter? Today, we bring you a comprehensive guide to managing blood sugar through diet in winter.
Four Major Principles of Winter Blood Sugar Control Diet
Keeping warm and protecting against the cold is fundamental.
Choose warm foods and reduce the intake of raw and cold foods, which can help maintain body warmth and avoid drastic fluctuations in blood sugar. It is recommended to eat moreStewing, Boiling, SimmeringThe dishes, soups and broths are the most warming.
A balanced diet is crucial
Ensure adequate high-quality protein, increase dietary fiber, and control total carbohydrate intake. Remember:There is no food that is absolutely forbidden to eat, only unreasonable quantities.。
Low GI foods are the preferred choice
Foods with a low GI (Glycemic Index) value are digested and absorbed slowly, leading to a gradual rise in blood sugar levels, making them more suitable for people with diabetes to consume during winter.
Timing and dosage must not be forgotten.
Reduced physical activity in winter necessitates maintaining regular meal patterns to avoid blood sugar fluctuations caused by irregular eating.
Recommended Winter Star Ingredients for Blood Sugar Control
Dark-colored vegetables
Spinach, broccoli, purple cabbageDark-colored vegetables are rich in dietary fiber and antioxidants, low in calories, and provide a strong sense of satiety.
Warm Rootstalk
Carrot, RadishThey can serve as partial substitutes for staple foods, as they are rich in fiber and have a slower glycemic response.
High-quality protein
Fish, chicken breast, tofuProvides high-quality protein, generates additional calories to maintain body temperature, and has minimal impact on blood sugar.
Warm-up Seasoning
Ginger, CinnamonIsothermal seasonings not only enhance flavor but also help promote blood circulation.
Winter Blood Sugar Control Diet Sample
Breakfast: Hot oatmeal
50g oatmeal + 200ml milk + a small amount of nuts, paired with one boiled egg.
Lunch: Warm Vegetable Soup
Soup stewed with various vegetables (cabbage, radish, shiitake mushrooms), served with half a bowl of mixed grain rice and steamed fish pieces.
Dinner: Tofu and Mushroom Hot Pot
Tofu, enoki mushrooms, and wood ear mushrooms are stewed and served with a small amount of buckwheat noodles.
Snack: Warm Nut Milk
Consume a moderate amount of almonds or walnuts, paired with warm unsweetened soy milk.
Special Dietary Reminders for Winter
Beware of High-Sugar Snacks
As year-end gatherings increase, try to avoid them as much as possible.Candy, Pastry, Preserved FruitHigh-sugar snacks.
Beware of "Hidden Sugars"
Thick soup, sauce, processed meat productsIt may contain added sugar, requiring special attention.
Fruits in moderation
Common winter fruits such asSugarcane oranges, persimmonsHigh sugar content, intake should be controlled.
Beverage Selection
Black tea, Pu-erh teaWarm tea is a good choice, and sugary drinks should be avoided.
Winter Blood Sugar Control Tips
Vegetables first, then rice; the order matters.
Eating vegetables first, followed by protein, and finally carbohydrates helps stabilize blood sugar levels.
Chew slowly and thoroughly, control the pace.
Extend the eating duration to allow the body sufficient time to perceive satiety signals.
Stay hydrated, warm water is best
Although thirst is less common in winter, it is still essential to ensure adequate fluid intake.
Reasonable exercise can also be done indoors
Even when it is cold outdoors, appropriate activities should be performed indoors, such as Tai Chi and yoga.
Important Reminder
The dietary advice provided in this article is for reference only. Individual circumstances of diabetic patients vary, pleaseDoctor or professional nutritionistDevelop a personalized diet plan under guidance. If blood glucose control becomes unstable, seek medical attention promptly.
This winter, let's eat warm and healthy together to keep blood sugar stable through the season! If you find this article helpful, feel free to share it with friends in need.