Can diabetics eat eggs?
In the diet management of diabetes, eggs often cause controversy. In fact, there is no need for excessive taboos. What really needs to be vigilant is the "hidden risk food" that is easy to increase sugar. Only by mastering scientific methods can blood sugar be stabilized.
1. Eggs and blood sugar: Don't be misled by misconceptions
Boiled eggs have a GI value of almost 0 and do not directly increase sugar. Although egg yolks contain cholesterol, the latest research shows that dietary cholesterol has limited effects on blood sugar, and one whole egg per day is safe. The high-quality protein in eggs can delay gastric emptying and assist in stabilizing postprandial blood sugar, but the total amount needs to be controlled - consuming 1-1.2 grams of protein per kilogram of body weight to avoid excessive conversion to glucose through gluconeogenesis.
2. Three kinds of food are easy to increase sugar, and diabetics should eat less
-Invisible sugar "health food": Instant oatmeal, flavored yogurt, and whole wheat biscuits often contain a large amount of sugar. When purchasing, check the nutrition chart and choose products with a sugar content of less than 5 grams per 100 grams.
-High starch vegetables: Lotus root, taro, and corn have a starch content of over 15%. When eating, it is necessary to reduce the main food intake and not exceed one fist size per meal.
-Processed meat products: Bacon and sausages contain high sodium and nitrite, which can exacerbate insulin resistance. It is recommended to replace them with fresh chicken and fish, and use steaming and cooking methods.
3. Three golden rules of diabetes diet
-Rainbow diet: Eat 5 or more colored vegetables every day, with dark vegetables accounting for half. Different plant nutrients can improve insulin sensitivity.
-211 Plate Principle: Place 1/2 of the plate with vegetables, 1/4 with high-quality protein, and 1/4 with whole grains; Use a small plate to control the amount, and eat vegetables first, then protein, and finally staple food in order.
-Healthy cooking: steam, boil, stew more, fry less; Heat the pot and cool the oil to avoid oil oxidation. Replace some salt and sugar with vanilla and lemon juice.
4. Individualized adjustment is essential
-Monitoring postprandial blood glucose: Record diet and corresponding blood glucose levels, find a suitable food combination, and control blood glucose within 10mmol/L 2 hours after meals.
-Dynamic modification plan: Adjust diet according to the course of the disease and medication, limit protein intake when combined with kidney disease, and carry candy with you when experiencing hypoglycemia.
The key to sugar control lies in "quantity and combination", rather than blindly fasting. Kind reminder: The content of traditional Chinese medicine popularization is for reference only. If you feel unwell, please seek medical attention promptly.