People who usually love bread may feel disheartened when diagnosed with 'prediabetes'. "Do I have to say goodbye to bread to prevent diabetes?"... Not necessarily. Diabetics can also eat bread. In managing blood sugar, the total amount of carbohydrates consumed as meals or snacks is more important than the type of food. Let's revisit how to consume carbohydrates for blood sugar management.
If a person managing blood sugar eats bread in the morning... they should include eggs, salad, and dairy products
According to the Korean Diabetes Association, people managing blood sugar do not need to be overly selective with their food. It is better to eat a variety of foods regularly for three meals a day. The best meal is a balanced diet that includes grains (rice, bread, etc.), fish-meat-eggs (protein), vegetables (dietary fiber), and fats (sesame oil-olive oil). When eating bread, it is advisable to accompany it with fried eggs, salad, and milk. A sandwich with chicken breast is also fine. However, it is better to limit jams and fruit juices that are high in sugar.
The role of eggs, salad, and dairy products... reduces the disadvantages of bread
Whole grain bread made from whole wheat is preferable. It digests slower than white flour bread, raising blood sugar levels gradually. Overeating is a no-go. When buying whole wheat bread, it is good to check the whole grain content. Eggs and milk (protein), and salad (dietary fiber) are foods that digest slowly. They also slow down the digestion of carbohydrates (bread), suppressing blood sugar spikes. If milk is unappealing, it is better to choose yogurt with low sugar content. The same logic applies to chicken breast (protein) sandwiches. Salads made with various vegetables provide vitamin C and can help with weight management.
When eating rice and soup... how about beef soup (meat + vegetables)?
If there are no various side dishes during meals, using a nutritious soup is also a good idea. If the soup contains a balanced mix of meat and vegetables like beef soup, it can provide a nutritionally balanced meal. However, the soup should be prepared without too much salt, and if possible, it is better to eat the rice separately rather than mixing it into the soup. For those managing blood sugar, it is advisable to eat slowly. Chewing food well and taking more than 20 minutes is recommended. Especially, eating carbohydrates quickly can lead to rapid digestion and a quick spike in blood sugar.
How to eat fruit for dessert?... Snacks are better, but it should be eaten as little as possible
During meals, low-sugar vegetables and greens can be eaten freely. The problem lies with fruits that contain sugars (carbohydrates). Especially after eating a meal, consuming fruit as dessert means 'carbohydrates + carbohydrates'. If you must eat it, it is better to consume it in small amounts. For apples, less than 1/3 of an apple is advisable, while a medium-sized tomato with low sugar can be eaten. Cherry tomatoes, which have a low sugar burden, are safe for dessert. Apples or tangerines are better consumed as snacks in the afternoon for better blood sugar management. Eating a handful of nuts is good for protein supplementation and helps prevent overeating at dinner, aiding in blood sugar and weight management.
