Many people know that diabetes is closely related to "eating", and many people suffer from diabetes because they can't keep their mouth shut. However, a new study shows that as long as you do one thing well when eating, it will save time and effort and make diabetes better! With a slight change in eating, their diabetes improved. In August 2024, a study published in The Lancet diabetes and Endocrinology showed that some patients with type 2 diabetes could be relieved by controlling their total calorie intake in diet and then reducing their weight. The most important thing is to get rid of their dependence on drugs! A total of 7540 participants were included in the study, which lasted for 12 months and was divided into three stages: Stage 1: 12 weeks of complete dietary replacement, which involved consuming a diet that was complete in micronutrients but low in energy, with a daily total calorie intake of approximately 800-900 calories, including soup, milkshakes, and energy bars. Phase 2: 4-6 weeks of dietary recovery period, which involves transitioning from complete dietary replacement to a healthy and balanced diet, while controlling and setting personalized energy intake and weight goals. Phase Three: Weight Maintenance Stage. Of the 450 people who completed the 12 month plan and recorded two measurements of glycosylated hemoglobin, 145 (32%) have alleviated diabetes and their average weight has decreased by 14.4% (15.9 kg). Among the patients in remission, the glycosylated hemoglobin decreased by 1.26% on average. In addition, among 710 people who had no missing data and recorded two measurements of glycosylated hemoglobin, 190 (27%) had alleviated diabetes, and the average weight decreased by 13.4% (14.8 kg). Among the relieved patients, glycated hemoglobin decreased by an average of 1.2%. Researchers said that this study proved that taking a diet with complete micronutrients but low energy can alleviate diabetes, and found a new way for diabetes patients to control blood sugar. These foods are nutritious, low in calories, and have a strong sense of satiety Oat nutritionist Gu Chuanling pointed out that the dietary fiber content of oats is much higher than that of polished rice and white flour. What is more special is that its dietary fiber contains abundant water-soluble dietary fiber β - glucan, which can slow down the absorption of glucose into the bloodstream and help control blood sugar. For example, the glycemic index of whole grain oats is only 42, which is a typical low glycemic index food. 2. According to Gu Zhongyi, a nutritionist specializing in mixed beans, legumes contain a large amount of oligosaccharides and dietary fiber. Oligosaccharides cannot be digested and utilized in the small intestine, increasing satiety without introducing sugar intake. But it can interact with microorganisms in the large intestine, improving the gut microbiota. In addition, legumes naturally contain some enzyme inhibitors that can reduce the activity of digestive enzymes and help control postprandial blood sugar. 3. Li Jia, director of the Endocrinology Department at the Southern Theater Command General Hospital, pointed out that eggs are a "civilian nutritional supplement" with high nutritional value and strong satiety. They are of good quality and affordable. One egg contains about 6-7 grams of protein and 70 calories of energy. It is best to choose boiled eggs, boil them in boiling water for 7 minutes, and then take them out. The yolk will solidify and have the best nutritional value. 4. Tomatoes are rich in vitamin C and lycopene, with darker colored tomatoes containing more lycopene. 100 grams of tomatoes contain about 19 calories of energy, which is low in energy, slow in sugar increase, and has a good taste. The content of potassium, calcium, and selenium in small tomatoes (cherry tomatoes) is significantly higher than that in large tomatoes, and the sugar content is also higher than that in large tomatoes, but it still belongs to low sugar fruits. 5. Cucumbers have low calorie content (100 grams of cucumber only contains 15 calories), high dietary fiber content, slow sugar rise, and are beneficial for blood sugar control and weight management. No matter how well the blood sugar of diabetes patients is controlled, they can rest assured to eat cucumbers. There are many types of cucumbers, including fruit cucumbers, autumn cucumbers, etc. 6. Milk is rich in protein and calcium. 100ml of milk contains 54 calories of energy. Drinking milk with meals not only enhances satiety but also helps stabilize blood sugar levels. 7. Potatoes can diversify staple foods, and we recommend sweet potatoes, potatoes, etc. Adding some potatoes to one or two of the three meals a day is a good method. Attention should also be paid to reducing the intake of staple foods. After cooking or grilling, it can be directly consumed as a staple food; You can also cut it into pieces and put it in rice while cooking. There are sweet potato Mantou or potato Mantou made of sweet potato flour or potato flour on the market, which is also a very good choice. 8. Chen Wei, chief physician of Clinical Nutrition Department of Peking Union Medical College Hospital, pointed out that diabetes patients must have meat in their diet! Meat belongs to animal protein, which is the material basis of all life. Moreover, meat belongs to high-quality protein, and its utilization rate in vivo is higher than that of soy protein, so diabetics must eat meat! White meat is better than red meat, fish and shrimp>chicken and duck>lean cattle and sheep>pork, with a recommended daily intake of less than 3 liang. To control blood sugar, one must learn to "eat" in this way. In addition to choosing foods with low glycemic index, it is also important to pay attention to these points in the diet in order to effectively help lower blood sugar. 1. Choose more coarse grains. Ruan Yuan, deputy chief physician of the endocrinology department at Zhejiang Hospital, pointed out that taking homemade bread as an example. The glycemic index of wheat flour bread is about 70, but after adding 75% -80% barley grains, the glycemic index of the bread made is only 34. So, it is advocated that everyone use coarse flour to make bread, instead of white flour bread. 2. Don't cut too finely. Dr. Ruan Yuan said that vegetables should not be cut if possible, and beans should not be ground if they can be eaten whole. The more finely processed vegetables are, the more dietary fiber is destroyed. It is recommended to cut vegetables into long sections or large pieces instead of diced or chopped, as this can better preserve nutrients. Dietary fiber is a natural barrier that can reduce digestion rate, thereby lowering the glycemic index. At the same time, chewing a few more times and allowing your intestines to exercise more is also beneficial for blood sugar control. 3. Stir fry over high heat with less water. Dr. Ruan Yuan explained that cooking can not only change the flavor of food, but also alter its impact on blood sugar levels. Starch granules in food will expand, rupture, and decompose to varying degrees under the action of water and heat. Just like cooking Congee, the longer the processing time, the higher the temperature, the more water, and the higher the glycemic index. 4. A study published in diabetes Nursing in advance of dinner time showed that the area under the insulin curve decreased by 6.7% and the area under the glucose curve increased by 8.3% in the late dinner group (eating dinner one hour before the regular sleep time) compared with the early dinner group (eating dinner four hours before the regular sleep time). Simply put, the later dinner time, the lower the insulin level, and the higher the blood sugar. Moreover, dinner not only affects postprandial blood sugar levels, but also directly affects fasting blood sugar the next day. 5. Eat more hard food and less soft food. Registered nutritionist Wang Lu said that the rate of blood sugar rise after meals is related to the texture of the food. For those who have poor blood sugar control and diabetes, they should give priority to relatively dry and hard food, and eat less soft and waxy food, which is more conducive to maintaining the stability of blood sugar after meals. For example, eat more chewy buns and less soft white bread; Eat more firm and chewy noodles, and eat less soft and chewy string noodles that melt in your mouth. 6. Adjusting the order of meals Wang Lu emphasized that in order to control blood sugar, it is also important to remember to adjust the order of meals. First, drink some light soup Congee or water to occupy a certain stomach capacity, then eat vegetables that are rich in a lot of dietary fiber and are not so easy to digest, then eat high-quality proteins that are very "hungry", such as meat and eggs, and finally eat staple foods that provide starch, which can minimize the intake of starch staple foods. (New Society)