Good fat and dietary fiber for blood sugar management.
Two reasons to pay attention to ‘good fat and dietary fiber’ in blood sugar management.
Diabetes is caused by insulin, which controls blood sugar, not being secreted or not working well, and if blood sugar is not well controlled, various complications occur and in serious cases, death can occur. Therefore, blood sugar management is important for diabetics, which requires “food therapy” along with taking diabetes drugs.
Diabetics need to limit or eat less foods that increase blood sugar, but it is recommended to eat foods that are good for preventing blood sugar rise, such as good fats and dietary fiber.
Good fats, unsaturated fatty acids.
Fat can be largely divided into unsaturated fatty acids, which are commonly considered vegetable fats, and saturated fatty acids, which are abundant in meat oils, among which unsaturated fatty acids are good. Unsaturated fatty acids are essential fatty acids that cannot be synthesized in the body and must be taken as food from outside, helping prevent cardiovascular disease by preventing the increase in bad cholesterol.
Unsaturated fatty acids are largely divided into single unsaturated fatty acids and polyunsaturated fatty acids, and polyunsaturated fatty acids include omega-3 and omega-6 fatty acids. Single unsaturated fatty acids are high in nuts such as almonds or vegetable oils such as olive oil and canola oil. Omega-3 fatty acids are found in blue fish such as mackerel, mackerel, mackerel, tuna, and nuts such as perilla oil, walnuts and pine nuts, mainly reducing blood triglycerides, and preventing blood pressure and thrombosis. Omega-6 fatty acids are included in corn oil, soybean oil, and sesame oil. These good fats slow digestion and absorption in the stomach, preventing rapid increases in blood sugar after meals.
Dietary fiber refers to vegetable carbohydrates that cannot be digested or absorbed by the body, which cannot be digested or absorbed, so they cannot produce calories and are excreted through the small intestine and large intestine. Eating foods with a lot of fiber not only makes you feel full, but also reduces hunger by increasing the time needed to chew and swallow food.
Furthermore, dietary fiber is not digested in the small intestine, so it prevents constipation by increasing the volume of feces and reducing the time it passes through the large intestine without undergoing decomposition process. It also absorbs moisture into the stomach and when it expands, it wraps around other foods to slow down the digestion of food and combines with fat in the small intestine to prevent fat absorption. The absorption of carbohydrates also prevents blood sugar from rising slowly after eating. Therefore, eating enough vegetables, whole grains, beans, fruits, algae, or mushrooms, which are rich in fiber, can help control blood sugar.
If you eat vegetables, be careful of high-calorie dressing when you eat them as salads, and be careful not to eat too much sodium when you eat them as soup. Fruit is also a food with a lot of dietary fiber, but it is important to remember that an appropriate amount of sugar is high, and that eating whole fruits has more dietary fiber than fruit juice.토토사이트
When taking dietary fiber, it is good to eat it with water, but if you don’t drink water, it can cause constipation by drawing moisture from other foods and making the bowels hard. Also, excessive consumption can cause fermentation in the intestines, which can cause cold gas, abdominal bloating, and abdominal pain, so dietary fiber is recommended as food if possible.