For diabetics, stable blood sugar largely depends on how they eat on a daily basis.

This statement hits the core of diabetes management.

Blood sugar is like a kite, and diet is the string that holds it. Hold the string steady, and the kite flies smoothly; let it tangle, and your blood sugar immediately “spikes and dips.” For people with diabetes, daily meals are never just about satisfying hunger—they’re a delicate art of “blood sugar stabilization.”

Why is dietary control so crucial? Because every bite we eat, especially carbohydrates, directly converts into blood sugar. Eat right, and your blood sugar curve stays as calm as a lake; eat wrong, and it becomes a stormy sea. Over time, the risk of complications quietly rises.

So, what exactly are the secrets to “eating smart”? It’s far more than just “eating less sugar.”

First, “eating smart” starts with “making smart choices”: picking the right foods is key.

1. Staples: Eat "Smartly," Not by Avoiding Them

Opt for Complex Carbs: Replace some white rice and white noodles with brown rice, oats, quinoa, buckwheat, whole-wheat bread, etc. These are rich in dietary fiber, digest and absorb slowly, and cause a gradual rise in blood sugar.

Remember the "Coarse and Fine Combination" Rule: Mixing one-third to one-half of coarse grains or legumes into white rice is the golden rule for stabilizing post-meal blood sugar.

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Beware of "Hidden Staples": Root vegetables like potatoes, yams, lotus root, and pumpkin are high in starch. If you eat these, reduce your staple food intake accordingly.

2. Protein: Quality "Ballast"

Ensure each meal contains quality protein sources such as fish, shrimp, chicken breast, lean meat, eggs, milk, and tofu. These foods can increase satiety, delay gastric emptying, and help stabilize postprandial blood sugar.

3. Vegetables: Natural "Blood Sugar Buffers"

Consume more leafy green vegetables: spinach, lettuce, bok choy, etc. They are low in calories, high in fiber, and can be eaten in large quantities.

Follow the "321 Vegetable Rule": Aim for 3 liang (150g) of leafy greens, 2 liang (100g) of other vegetables, and 1 liang (50g) of fungi and algae (such as mushrooms, seaweed) per meal. Eating vegetables first, followed by protein and staples, can effectively reduce post-meal blood sugar spikes.

4. Fruits: Timing is more important than type

Eat between meals: Best consumed as a snack around 10 a.m. or 3 p.m., avoiding overlap with carbohydrates from main meals.

Choose low glycemic index (GI) fruits: Such as strawberries, cherries, grapefruit, apples, pears, etc., controlling the portion to about the size of one fist each time.

Two. Eating well is more about "knowing how to pair": proportions and sequence determine blood sugar trends.

A simple "plate rule" makes it clear at a glance:

½ of the plate is non-starchy vegetables (vegetables of various colors).

¼ of the plate is high-quality protein (meat, fish, eggs, soy products).

One quarter of the plate should consist of whole grains or starchy staple foods.

Remember the optimal order for meals: Start with soup (clear broth) → vegetables → protein (meat/eggs/legumes) → staple foods. This order maximizes the slowdown in glucose absorption, allowing blood sugar to rise "gently."

Third, knowing how to eat also requires "knowing how to cook": Wrong methods mean wasted nutrition.

Focus on light flavors: Prefer steaming, boiling, stewing, quick stir-frying, and cold tossing; use less deep-frying, braising, and sweet-and-sour methods.

Hidden Sugars and Fats: Beware of thickened soups, dense sauces (like salad dressing, sesame paste), and various "rice pairings"—they are all additional sources of calories and sugar.

Don't overcook ingredients: Porridge shouldn't be too sticky, vegetables shouldn't be mushy; maintain some chewiness in the food to slow the rise in blood sugar.

Fourth, Knowing How to Eat Isn't Enough—"Know Your Habits": Details Determine Success in Blood Sugar Control

Eat at fixed times with controlled portions, and eat smaller meals more frequently: Regular eating helps the pancreas function regularly, avoiding sharp fluctuations in blood sugar caused by erratic eating. You can arrange 1–2 healthy snacks between your three main meals.

Chew slowly and thoroughly: Spend at least 20 minutes on each meal. Eating slowly allows you to feel full in time, making it less likely to overeat.

Focus on eating: Avoid eating while watching TV or playing with your phone, as it can easily lead to unconscious overconsumption.

Finally, it's essential to remember that dietary control is the foundation, but it's not everything. It must work in tandem with regular exercise, consistent monitoring, medication adherence as prescribed by your doctor, and maintaining a positive mindset to weave a stable web of blood sugar control.

The so-called "how to eat" is essentially about learning to work with food—understanding it, respecting it, and using it scientifically—so that it transforms from a "challenge to blood sugar" into an "ally for health."