"Food is the paramount necessity of the people." For individuals with diabetes, this saying carries even greater weight. Diet is not only about sustenance but also directly determines blood sugar fluctuations and the trajectory of health.

I have been living with diabetes for 17 years. On this long journey of managing my condition, I have treated my body as a "laboratory," diligently studying medical classics such as the *Huangdi Neijing* and *Compendium of Materia Medica*, and personally experimenting with various ingredients recorded in books or circulated online.

Practice yields true knowledge. I discovered that some foods are indeed highly beneficial for blood sugar control, while others have the opposite effect.

Now 78 years old, I maintain stable levels for blood sugar, blood pressure, and blood lipids. I am physically robust and mentally energetic. Today, I would like to share the dietary insights I have gained through personal exploration with my fellow diabetes patients.

01 Anti-Diabetes Food List: Six Categories of Natural Helpers

1. Foods Containing "Natural Insulin"

These foods contain insulin-like components or aid insulin secretion: bitter melon, mulberry leaves, mulberries, corn silk, green peas, guava leaves, etc. I often steep fresh mulberry leaves in water to drink.

2. Bitter-Tasting Foods that "Counteract Sweetness"

Traditional Chinese Medicine believes bitter flavors have heat-clearing and sugar-lowering effects: bitter melon, Kuding tea, houttuynia cordata, dandelion, lotus plumule, American ginseng, etc. Consuming bitter dishes in moderation indeed helps stabilize post-meal blood sugar.

3. Commonly Recognized Blood Sugar Control Support Foods

Many common ingredients have auxiliary blood sugar control effects: Chinese yam, onion, wood ear mushroom, tremella mushroom, oats, buckwheat, spinach root, tomato, etc. Among these, I often steam Chinese yam; it provides strong satiety and causes a gentle blood sugar rise.

4. "Safe Zone" Foods: Low in Sugar and Fat

These foods can be consumed with relative peace of mind: tofu, konjac, various leafy green vegetables, bamboo shoots, etc. They are regulars on my dining table, providing nutrition while having almost no impact on blood sugar.

5. Foods Supplementing Key Nutrients

People with diabetes are prone to deficiencies in certain nutrients: eggs, fish, dairy products (rich in protein); shiitake mushrooms, sesame seeds (rich in selenium); walnuts, whole grains (rich in magnesium, chromium). I ensure one egg and a moderate amount of nuts daily.

6. "Slow-Release" Fruits Rich in Pectin

Fruits like apples, peaches, cherries, and pineapples are rich in pectin, which can delay sugar absorption. Note to consume them in moderation between meals, not immediately after eating.

02 Two Types of Foods to Be Cautious Of ⚠️

1. Fried and Barbecued Foods: High-temperature processing not only produces harmful substances but also significantly increases the calorie and fat content of food, exacerbating insulin resistance.

2. Pickled and Smoked Foods: High salt is a driver of hypertension, and hypertension often "colludes" with diabetes to jointly damage vascular health.

I generally avoid these foods. If I do indulge occasionally, it is only a small taste, never in excess.

03 Key Revelation: Which Meal Has the Greatest Impact on Blood Sugar?

Based on my 17 years of monitoring experience and modern medical research, breakfast is the most critical meal influencing blood sugar levels throughout the day.

There are three reasons:

1. Breaking the Fasting State: After overnight consumption, the body is most sensitive to the blood sugar response from breakfast.
2. Setting the Metabolic Tone: A substantial and balanced breakfast helps improve insulin sensitivity for the entire day, whereas an improper breakfast may make it harder to control blood sugar in subsequent meals.
3. Avoiding Compensatory Overeating: Neglecting or treating breakfast carelessly can easily lead to excessive hunger at lunch, resulting in overeating and a sharp spike in blood sugar.

My Breakfast Principle: Ensure high-quality protein (egg/soy milk) + a moderate amount of complex carbohydrates (oats/whole wheat steamed bun) + a small amount of healthy fats (a few nuts) + vegetables. This combination allows blood sugar to rise steadily like a gentle slope, not like a roller coaster.

04 The Safest Way to Arrange Three Meals a Day

Breakfast (7:00-8:00): Eat well, like "an emperor's breakfast." Example: a small bowl of oatmeal porridge, one boiled egg, a serving of mixed cucumber salad.

Lunch (12:00-13:00): Eat until full, with balanced nutrition. A fist-sized portion of mixed grain rice, a palm-sized portion of steamed fish, a large plate of assorted vegetables (using the beneficial vegetables I listed above).

Dinner (18:00-19:00): Eat lightly, with easily digestible foods. For example, a small bowl of tofu and mushroom soup, a serving of stir-fried greens, a small amount of staple food or none at all.

Snacks (Optional): At 10 AM or 4 PM, you can have half an apple or a small handful of nuts to prevent hypoglycemia and reduce the amount eaten during main meals.

Conclusion: Food is Medicine, and Also Wisdom

Over these seventeen years, I have deeply realized that diabetes management relies seventy percent on diet and thirty percent on treatment. Food can be good medicine for blood sugar control, but it can also become a stumbling block to health.

My list stems from personal practice, but everyone's constitution is different. Please adjust flexibly under the guidance of a doctor or nutritionist. There are no shortcuts on the path to blood sugar control. However, with the right dietary wisdom as a companion, this path can be walked steadily and calmly.