How to Protect Blood Sugar During Spring Festival Celebrations

Author: Central South University's Xiangya Hospital Reviewer: [Reviewer Name] Curator: [Curator Name] Production/Organizational Information: Central South University xiangya Hospital Title: How to Protect Blood Sugar During Spring Festival Celebrations Introduction: Central South University's Xiangya Hospital advises managing blood sugar during the Spring Festival by pairing meals wisely. Keywords: ['Diet control', 'Festival health']

The Spring Festival is a joyful season for family reunions and sharing delicious food, featuring a wide variety of sugary and high-fat treats. Accompanied by irregular routines, this can easily result in significant fluctuations in blood sugar levels. During this festive time, it is crucial to manage blood sugar levels scientifically.

Adjusting the order of meals is the first step to controlling blood sugar.

Zhongnan University Xiangya Hospital reminds us that many people tend to eat their meals starting with staple foods, followed by vegetables and meats. However, this sequence is not conducive to post-meal blood sugar levels. It may be beneficial to try consuming vegetables first, followed by protein-rich foods, and then eating staple foods last.

Research indicates that individuals who eat in this specific order experience minimal fluctuations in blood sugar levels after meals. Do not underestimate this small adjustment in sequence; maintaining it over the long term has a significant impact on stable blood sugar management.

By keenly identifying protein sources, controlling sugar levels becomes more effective.

During the Spring Festival, various types of protein-rich foods are naturally essential on the dining table. Fish and shellfish are preferable to meats from livestock and poultry, such as steamed fish and poached shrimp, as they are easier to digest, lower in fat content, and rich in unsaturated fatty acids. Cooking methods like steaming and poaching retain nutrients to the greatest extent while reducing fat intake, resulting in minimal impact on blood sugar levels.

When selecting protein foods, it is important to avoid high-fat options such as fatty pork, fried chicken legs, and processed meats, as they are not only high in calories but can also negatively influence blood sugar control and elevate the risk of cardiovascular diseases. Opt for lean meats such as skinless chicken, pork tenderloin, and beef shank, and employ healthy cooking methods like boiling, stewing, or steaming.

Slow down your eating pace to help control blood sugar levels.

The satiety center in the brain generally takes 15 to 20 minutes to send signals of fullness after eating begins. Thus, individuals who eat quickly often consume more than necessary by the time satiety signals reach the brain. Over time, this not only increases the burden on the pancreas but also predisposes individuals to obesity and negatively affects blood sugar regulation.

Chewing each bite of food 15 to 20 times is a straightforward and effective strategy. Using smaller utensils like small spoons or bowls can also encourage slower eating, thereby unconsciously controlling portion sizes and reducing the speed at which blood sugar rises.

Make smart choices for snacks: satisfy cravings while managing sugar.

During the Spring Festival, snacks are an important aspect, and high-sugar and high-fat snacks like candy, chocolate, potato chips, and cream cakes are often the "archenemy" of blood sugar.

Consider opting for healthier snacks with a low glycemic index, such as unsweetened yogurt, cucumber, cherry tomatoes, blueberries, strawberries, and nuts. It is essential to control portion sizes, such as half a cucumber, 10 cherry tomatoes, a small handful of blueberries, 5 strawberries, and 10-15 grams of nuts (about 10 almonds or 2 walnuts). It is advisable to snack between meals, for example at 10 AM and 3 PM, while avoiding snacks right before bedtime.

Avoid alcohol to ease the burden on blood sugar.

During Spring Festival gatherings, alcohol is often present at the dining table. However, for individuals managing blood sugar levels, it is crucial to limit alcohol intake. Drinking can disrupt normal dietary patterns and medication schedules of those with diabetes, leading to blood sugar fluctuations and an increased risk of hypoglycemia. This is particularly pronounced among patients receiving insulin or insulin secretagogue treatments.

Simultaneously, patients often consume a considerable amount of food while drinking, risking excessive total energy intake, which can elevate blood sugar levels. Additionally, heavy drinking can impair pancreatic function, cause liver damage, and is a significant risk factor for triggering various diseases, including gout and cardiovascular conditions.

The Spring Festival is a moment to relish delicious food and share joy with family, while also ensuring stable blood sugar levels. Let us celebrate a healthy and peaceful Spring Festival, laying a solid foundation for health in the new year, and welcome every beautiful moment in life with a vibrant spirit.

(Edit YT)