People love to eat delicious food, but when you have diabetes, you start to worry about whether the food you eat will cause your blood sugar to rise. Diet is one key to controlling blood sugar. Appropriate intake of foods with blood glucose-regulating properties can help keep blood glucose in the normal range.
4 foods with recipes to help control blood sugar
1. Bitter Melon
Bitter melon is a nutritious vegetable containing various constituents, such as triterpene, proteid, steroid, alkaloid, inorganic, lipid, and phenolic compounds, that are responsible for its anti-diabetic effects. These activate the protein kinase, which then controls blood sugar. Bitter melon is also rich in dietary fiber, which slows down the absorption of sugar in food to reduce spikes in blood sugar.
Bitter melon with scrambled eggs
Ingredients:
1 bitter melon
2 eggs
Salt to taste
Preparation:
Wash the bitter melon, cut it into thick slices, and remove the seeds.
Add salt to the bitter melon and mix well. Let it sit for 10 to 15 minutes to remove the bitter flavor.
Break the eggs into a bowl and mix evenly; add a little salt as seasoning.
Heat a wok and add a little oil. Stir fry the slices of bitter melon until soft, then pour in the egg mixture and mix well.
Serve after the egg is fully cooked.
2. Leafy Vegetables
Leafy green vegetables, such as spinach, kale, and romaine lettuce, are rich in fiber, which can slow down the absorption of sugar from food to control blood sugar. Leafy greens also contain many vitamins and minerals that have antioxidant and anti-inflammatory properties.
Water spinach with garlic paste
Ingredients:
1 handful of water spinach
3 cloves of garlic
1 tsp sesame oil
Salt to taste
Preparation:
Wash and drain the water spinach, cut into pieces, and separate the leaves from the stalks.
Peel and mince the garlic.
Heat the pot, pour in a little oil, and fry the garlic.
Pour in the spinach stalks and stir fry for 1 minute.
Put in the spinach leaves and continue to stir fry for 1-2 minutes until they become tender.
Drizzle with sesame oil and season with salt before serving.
3. Red Onion
Onions are rich in sulfide, which helps improve blood flow and inhibits the rise of blood sugar. Onions also contain flavonoids such as quercetin, which can improve blood sugar control in Type 2 diabetics. Recent studies have found that quercetin may also be effective in improving dementia.
Red onion with soy sauce
Ingredients:
2 red onions onions
A little soy sauce
1 bowl ice cubes
Preparation:
Shred the onions. The thinner you slice them, the easier it will be to reduce the strong flavor.
Boil a small pot of water.
After the water is boiled, remove it from the heat and add enough ice cubes to chill the water.
Put the shredded onions into the water with ice cubes and chill in the refrigerator for 1 hour.
Drizzle the chilled onions with soy sauce and serve.
4. Yam
Yams are rich in magnesium, zinc, vitamin B1, and vitamin B2, which help promote glucose metabolism in the blood. They are also composed of mucin, which covers the food in the intestines, slowing the absorption of sugar and, hence, the rise of blood sugar after meals. In addition, it has been shown that yams do have anti-diabetic effects in a laboratory setting. Since yams are a starchy food, it is important to pay attention to the amount consumed and avoid eating too much at one time.
Chicken soup with yam (6 servings)
Ingredients:
500 g yam
1/2 chicken
10 red dates
Some wolfberries
3 slices ginger
50 ml rice wine
Preparation
Wash and cut chicken thighs into pieces.
Peel the yam and cut into pieces.
Rinse red dates and wolfberries.
Put the chicken into a pot of cold water so the chicken is completely submerged.
Add ginger and cook over high heat until it boils.
Scoop the chicken out and wash off any surface impurities.
Put the chicken in a saucepan with enough water to fully submerge the chicken.
Add the red dates and rice wine.
Bring it to a boil over high heat and then reduce the heat and simmer for 40 minutes.
Put the yam and wolfberries into the pot and cook on high heat for 10 to 15 minutes.
Diabetes is a chronic metabolic disease. If one’s blood sugar is not controlled well for a long time, it leads to severe complications related to the eyes, kidneys, nerves, and the cardiovascular system. In addition to taking medication, regular exercise and intake of the correct foods to help regulate blood glucose will help prevent the sharp rise of blood glucose and promote good health.
Translated by Audrey Wang
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