What kind of food is better for diabetics to eat? 10 days of hot topics and scientific advice
Recently, dietary management of diabetes has once again become a hot topic in the health field. According to the data monitoring of the entire network in the past 10 days, diabetic patients’ attention to “sugar-control vegetables” has increased significantly. This article will combine the latest hot topics and scientific evidence to recommend suitable vegetable choices for diabetic patients.
1. The latest trends in diabetes diet in 2023
| Popular keywords | Search volume increase | Associated nutrients |
|---|---|---|
| Bitter Melon | +45% | Momourin, chromium |
| okra | +38% | Dietary fiber, mucus protein |
| purple cabbage | +32% | Anthocyanins, vitamin K |
| asparagus | +28% | Folic acid, asparagine |
2. Scientific classification of recommended vegetables for diabetes
According to the latest "Dietary Guidelines for Diabetes" released by the Chinese Nutrition Society, vegetables suitable for diabetics can be divided into the following three categories:
| Vegetable category | Represent vegetables | recommended daily amount | Advantages of sugar control |
|---|---|---|---|
| Low glycemic index | Spinach, rape, lettuce | 300-500g | GI value <15 |
| High dietary fiber | Celery, broccoli, bamboo shoots | 200-300g | Fiber content>3g/100g |
| Special active ingredient category | Bitter melon, onion, garlic | 100-200g | Contains hypoglycemic active substances |
3. Comparison of sugar control effects of popular vegetables
Based on the recent research data released by the International Diabetes Federation (IDF), we conducted a scientific evaluation of popular sugar-control vegetables:
| vegetable name | Glycemic load (GL) | key nutrients | Best way to eat |
|---|---|---|---|
| Bitter Melon | 2.1 | Bitter melon peptide, vitamin C | Cold or stir-fried |
| okra | 3.4 | Pectin, calcium | Cooking to retain mucus |
| purple cabbage | 4.2 | Anthocyanins, glucosinolates | Eat raw or blanched for a short time |
| Lettuce | 2.8 | Potassium, inulin | Stir-fried or cold |
4. Precautions for eating vegetables for diabetic patients
1.Cooking method selection: Low-temperature cooking such as cold salad and steaming is recommended to avoid high-temperature frying that destroys nutrients.
2.Eating time recommendations: Vegetables should be eaten before staple food to slow down the absorption of carbohydrates.
3.Food matching principles: Dark vegetables should account for more than 1/2 of the daily vegetable intake, and vegetables of different colors should be eaten in combination.
4.Special considerations: Patients with renal insufficiency need to control their intake of high-potassium vegetables, such as mushrooms, spinach, etc.
5. Latest suggestions from experts
The Department of Endocrinology of Peking Union Medical College Hospital recently released a view that patients with diabetes should ensure their daily intake of no less than 5 types of vegetables, of which green leafy vegetables account for no less than 50%. At the same time, the principle of "rainbow diet" is emphasized, and diversified phytonutrients are obtained through the combination of vegetables of different colors.
The latest research from the School of Food Science and Technology of China Agricultural University found that eating vegetables such as bitter melon and okra with probiotic-rich foods (such as sugar-free yogurt) can significantly improve the balance of intestinal flora in diabetic patients, thereby helping blood sugar control.
The data in this article has been updated to 2023. It is recommended that diabetic patients consult a professional nutritionist based on their individual conditions to develop a personalized diet plan.
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