询问路：饮食如何帮助治疗糖尿病血糖？

饮食在blood sugar management，尤其是当你有糖尿病。实际上，有些人Type 2 diabetes can avoid taking medications经过dialing into their eating habits and making some positive changes. That said, it’s always important to work with your endocrinologist and a registered dietitian who specializes in diabetes when making any changes to diet or medications. The advice you’ll see here is for educational purposes and should not be used in place of individualized medical or nutrition advice.

吃完后，身体分解碳水化合物into glucose, which is then absorbed into the bloodstream, causing a rise in blood sugar. Elevated blood sugar also signals the pancreas to release insulin, so the body can take glucose into its cells and either utilize it for energy or store what is not needed for later.简单而精致的碳水化合物，就像糖果，果汁和白面包一样，使血糖迅速飙升。复杂的碳水化合物，例如whole grainsand豆子，仍然会导致血糖增加，但由于他们的纤维and蛋白质content.

Controlling blood sugar，尤其是来自简单碳水化合物的高尖峰，对于无法有效地（或根本）将葡萄糖带入细胞的糖尿病患者而言，难以产生胰岛素。糖可能会粘在血液中，这可能导致短期和长期并发症。

There is often much confusion around this, but I encourage most patients and clients with diabetes to consume carbohydrate-containing foods. It’s not about avoiding carbs altogether, but rather, what types of carbs are eaten and what they are eaten with. Quality fats from foods like牛油果，，，，橄榄油，，，，坚果and种子，蔬菜的纤维和蛋白质从鸡肉，鱼，鸡蛋和乳制品中，所有这些都可以缓慢的消化。This is why you may feel much more full after a meal that contains any or all of these nutrients. Blood sugar also rises more slowly when meals include fat, protein and fiber, even if other carbohydrates are present.

试图控制血糖的人的一项基本规则是，每顿饭至少包括其中一种营养素和零食，以保持血糖稳定，并避免仅食用碳水化合物带来的任何大尖峰。上面提到的复杂碳水化合物，例如全谷物，豆类和土豆（带有添加纤维的皮肤），而不是更简单或更精制的碳水化合物。

另一种可能对血糖产生负面影响的行为是跳过饭或不规则的进餐时间。为了避免血糖大量下降，这不可避免地会导致大峰值（反之亦然），目的是至少每3-4小时每3-4小时服用包括纤维，蛋白质或脂肪在内的餐或小吃。

注意简单的糖is always important if you have diabetes. That said, the occasional sweet treat on special occasions is OK, as long as your diet as a whole includes a variety of vegetables, high-quality protein sources and healthy fats. The short list of things I would recommend avoiding completely are sugar-sweetened beverages such as苏打水，，，，果汁and含糖运动饮料。这些饮料缺乏营养益处，可能会导致难以控制的快速血糖峰值。用新鲜的柠檬挤压这些饮料中的任何一种饮料，seltzeror unsweetened iced tea to保持水分and keep blood sugar steady. If you need some electrolytes after a hard workout, try a low-sugar, flavored electrolyte tablet that dissolves in water, or replenish them with whole foods like香蕉或鳄梨撒上盐。

始终考虑将蛋白质，脂肪和纤维放在饭菜或小吃时。

尝试的饭菜：

• 用豆腐炒，在糙米上面蔬菜和橄榄油
• 野生三文鱼，烤花椰菜和土豆
• 鳄梨的全麦吐司，，，，egg and tomato
• 钢丝燕麦片made with milk, with berries and nuts
• 开放的火鸡三明治在番茄，切成薄片的黄瓜，芝麻菜和鳄梨的全麦面包上
• Lentil soup绿叶绿色沙拉和橄榄油敷料
• 烤鸡与根蔬菜和西兰花

零食可以尝试：

• Banana with peanut butter
• 苹果与弦奶酪
• Greek yogurt有水果
• Hard-boiled egg和全麦饼干
• Nuts with fruit
• 全麦吐司与杏仁黄油

解锁就像有营养师，教练和教练一样 - 触手可及。去保费获得专家指导和独家工具，可以帮助您实现个人健康目标。