How should staple foods be consumed to better control blood sugar?

Some people say that with diabetes, you can't eat this or that, making them feel like they no longer know how to eat properly, which is particularly distressing.

1. How to choose staple foods?

Choose staple foods with a low glycemic index. What fits this criteria? Here are a few examples:

Parboiled rice: It retains the aroma and nutrition of rice while removing excess starch, resulting in a slow rise in blood sugar.

Mixed grain rice or seven-color rice, which combines various grains, beans, and oats, not only tastes great but is also blood sugar-friendly.

Coarse grain steamed buns or noodles: Some people with diabetes prepare these in measured portions, making them convenient to heat and eat. I recently got some for my dad, and they tasted fantastic while keeping his blood sugar stable. Each bun weighs exactly 100 grams, so there’s no need to weigh them again.

There are many such foods, and I won’t list them all here today. Later, I’ll explain in detail how to choose them. Once you master this skill, you’ll learn to eat scientifically and no longer fear certain foods or endure that annoying hunger. People with diabetes already face enough challenges—the physical and emotional toll of the disease is immense and painful. We shouldn’t let eating become another burden. Some high-and-mighty experts and professors casually advise eating less and exercising more, but they don’t provide specific guidance on what to eat, how to combine foods, or how to measure portions. They certainly aren’t with us every day to monitor our meals. In fact, these are things ordinary people already know. Is it really worth spending hundreds on a consultation just to hear such generic advice? It’s laughable. Yet, many people with diabetes still idolize big-name experts, professors, and top-tier hospitals. Can they accompany you daily or guide every meal? Dr. Wu is just an ordinary doctor who speaks plainly but offers companionship-style management for people with diabetes, addressing their blood sugar issues anytime.

2. How much staple food is appropriate to consume daily?

With improved living standards, unlike in the past when people had to rely on large amounts of staple foods due to a lack of vegetables and meat, we can now eat more vegetables and lean meat. There’s no need to consume excessive staple foods. Daily intake should range from 3 to 6 liang (approximately 150–300 grams), depending on the individual.

3. How to prepare staple foods?

This is crucial and important. In general, refined grains should be prepared in a coarse manner, and coarse grains should also be prepared coarsely. Here are a few examples: Take porridge, for instance. Many say people with diabetes shouldn’t drink porridge, but that’s an oversimplification. I say it’s possible, but you should add mixed grains when making it. Avoid using a single type of grain, and don’t cook it until it’s too soft or mushy. As long as you control the portion, it’s acceptable. Another example: Some people eat steamed buns or stuffed pancakes made with coarse grains, but avoid frying them. When flour and oil are heated together, they form a sugar-oil mixture that raises blood sugar quickly and metabolizes slowly.

4. How to eat?

Eating is also a skill. Those who know how to eat can achieve their goals, while those who don’t may experience blood sugar spikes. Chew slowly and thoroughly—don’t eat too quickly. Finishing a bun in three bites is not advisable. By maintaining the habit of eating slowly, glucose absorption in the body becomes gradual and steady, allowing insulin secretion to keep up.

The above is a brief overview of how people with diabetes should eat and pair their staple foods. I hope this helps you manage your blood sugar effectively, enjoy a better life, and avoid complications that could burden your family.