How to quit sugar?

1. The energy provided by simple sugar does not exceed 1% of the total energy

It is often mentioned in previous articles that the total amount of added sugar (white sugar, brown sugar, honey, etc.) consumed every day does not exceed 5g, and it is best to control it within 25g.

the state of not eating at all is naturally the healthiest. But it is also impossible.

and if you don't eat sweets, you really lose a lot of fun. As long as you don't let yourself be in a state of "controlled by sugar", it is understandable to eat dessert occasionally.

25g talks a lot, but if you make good use of it, you won't be too wronged by your stomach. My first suggestion is to improve my sensitivity to sweetness by reducing sugar. For example, it used to take 1 spoonfuls of sugar to drink a cup of soybean milk, but now it's changed to 8 spoonfuls and slowly changed to 5 spoonfuls.

in the end, just a little sugar will make you feel very sweet, so you are not so sweet.

2. Change the order of eating

We all know that eating miscellaneous grains has many benefits: controlling blood sugar and increasing some nutrients that are not easy to get from other foods. But it is not easy to eat miscellaneous grains every day, such as when eating out, there is almost no such option.

By contrast, it is much easier to change the order of eating.

to put it simply, changing the order of eating means eating more vegetables first, and then eating slowly one after another. If you don't come up, you should pick up half a bowl of rice before eating.

is it easy? Is it not difficult? Can you do it every day? Such a small thing can significantly reduce the postprandial blood glucose response.

(Does Tian Ji have the wisdom of racing horses?)

Take a walk after dinner, and don't sit down immediately; Eat more foods rich in fiber to slow down digestion; If possible, divide the staple food for dinner into morning or afternoon meals (eat less and eat more, such as the sweet potato for breakfast until after ten o'clock when you are a little hungry).

these are also small tips that can be easily done to help you stabilize your blood sugar without changing your diet structure and total energy intake.

3. Eat more whole grains (choose low GI/GL)

Rice, noodles, steamed bread, bread and other polished white rice flour are staple foods with very high glycemic index, and their nutritional value is not high.

If we change 1/3-1/2 of white rice into various miscellaneous grains, such as black rice, Redmi, millet, coix seed, buckwheat, oats, quinoa, red beans, mung beans and peas, or add some sweet potatoes to cook together, the nutritional value of rice will be greatly improved.

It is always said that miscellaneous grains have high nutritional value, so why not just eat all of them?

This is because coarse grains are nutritious, but they are not easy to digest, which will bring a burden to the stomach. Especially for some people whose stomachs are not very good, eating too much may cause flatulence, stomach pain and other symptoms.

generally, I choose some miscellaneous grains rice that don't need to be soaked in advance, mix them in advance and put them in a rice jar. When cooking, I use the "miscellaneous grains rice" mode of electric rice cooker. Compared with boiled white rice, there are no additional steps, so it is easier to become a part of daily diet.

so many ways to control blood sugar stability have been finished. Talking about simplicity is actually quite difficult to do.

take your time. Let's make "sugar control" a small goal in the future.