Taking too much sugar can lead to obesity and a lot of chronic diseases. Many people think that they have effectively controlled sugar and their blood sugar is still out of control. It turns out that it is caused by misconceptions. Nutritionist Zhou Li pointed out five major mistakes in sugar control, and said that 90% of diabetics may have stepped on the mine.

1. No choice of rough rice or not, nor did you eat it.

Zhou Li pointed out that many people think that large yellow rice, macadamia and swallow malt are all rough rice, but in fact, the GI value of yellow rice is 111, macadamia malt 87, and instant swallow malt 83 are all high-rise sugar-raising crude rice that is higher than refined white rice. Those who control sugar should not eat it.

She suggested that she should eat whole grains of large barley, barley and ginger. The potato can be steamed and eaten, which is lower than the GI value of the mashed potato with microwave heat; the swallow marinated rice is also selected, or the sugar control effect needs to be processed and cooked.

2. Substitute for sugar fried sauce

Many people know that they don’t eat any foods with sugar and oil content that have broken the surface, so they eat pure baguettes and white bread, but their blood sugar is still uncontrollable? In fact, the carbohydrates fermented are easier to absorb, with the GI value of Western baguettes of 90 and white bread of 88. Zhou Li suggested eating whole wheat bread and glutinous rice bread with whole grains and beans.

3. Specially select sucrose-free food

Zhouli means that sucrose is not equal to sugar-free. It may contain glucose, honey, etc. Other forms of sugar are just as unhealthy. There is no sugar in the list, but there is a small rice powder in the raw materials, and the sugar control effect is equal to zero.

Now more and more studies have found that sugar substitutes may not be safe. Eating sugar substitutes regularly will cause trouble in the kidneys and increase the risk of type 2 diabetes and obesity.

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4. Choose fruits that are not sweet

Many people think that watermelon is too sweet and that grapefruits are low in sugar and eat more. In fact, even if you eat 100 to 200 grams of watermelon with high sugar, it will not have a great impact on blood sugar. However, if you think you eat low sugar fruits, you can't control your blood sugar. Zhou Li suggested that various fruits should be replaced by 200 grams every day, which can also help with antioxidant.

5. Do not eat staple food

Many people believe that as long as you avoid staple food, you can control sugar. Zhou Li said otherwise, not eating staple food will easily cause hypoglycemia, dizziness, and fatigue. The high and low blood sugar levels are more likely to be out of control like a cloud flying car. And over time, it will cause menstrual disorders, and your mood and skin will become very bad.

Zhou Li emphasized whether to eat staple food or food. As long as you need to limit the amount and choose coarse food, you can get out of the sugar control error area and your blood sugar can be more stable.