How can diabetics eat glutinous rice balls with confidence？ Doctor： Sweet dumplings are better than salty ones.

　　On February 5th, the Lantern Festival on the 15th day of the first month, how can diabetics ("sugar friends") eat dumplings with confidence?

　　In this regard, doctors in the Department of Endocrinology and Metabolism and Clinical Nutrition of Shanghai Ruijin Hospital believe that the sugar content and glycemic index of glutinous rice balls are relatively high. If you eat too much, it will definitely cause your blood sugar to rise quickly and violently. Therefore, diabetic friends want blood sugar to rise slowly, the first thing is to control the amount. For the market, the package covers are not marked with "big and small", that is, the conventional glutinous rice balls and Yuanxiao, it is suggested that there should be no more than four. For medium-sized dumplings, it can be as follows: a bowl of rice ≈ 5 salty dumplings ≈ 4 sweet dumplings and Yuanxiao.

　　At the same time, for diabetic friends, it is better to eat glutinous rice balls and let them cool for a while than to eat hot ones. Experts said that the starch (resistant starch) which is difficult to be decomposed by amylase is formed because of the slow recrystallization of starch during the cooling process of glutinous rice balls, which can effectively delay the digestion and absorption of glutinous rice balls, and then delay the time when glutinous rice balls turn into blood sugar, thus achieving the effect of slow blood sugar rise.

　　In addition, for how to taste the dumplings, experts suggest that you should first eat slowly and chew slowly. In addition, you can eat vegetables first, then exchange 1-1.5 servings of meat (such as 50-75 grams of lean meat or 75-100 grams of fish), and finally count them and slowly taste 1-2 sesame dumplings with small mouths (depending on the blood sugar level after meals on weekdays).

　　Experts also said that there are two kinds of sweet and salty dumplings. The most common sweet ones are black sesame, peanuts, bean paste and walnuts, but the main ingredients are glutinous rice, which contains a lot of sugar and oil, and is a high-calorie and high-sugar food. If you must eat sweet dumplings, you must control the number, not more than four. In addition, some of the salted dumplings are made of fat meat stuffing and lard, and attention should be paid to the fat content when buying. Too high fat content is also not suitable for diabetics.

　　Experts believe that for diabetic friends, it is better to eat sweet dumplings than salty ones. Although their glycemic index may be similar. But the sugar content is much worse. Similarly, salty dumplings are not suitable for eating too much. If you eat salty dumplings, you must reduce the amount of staple food.

　　Nutrients indicate intention. Photo courtesy of Ruijin Hospital

　　In addition, the selection of glutinous rice balls is also particular. Experts said that to learn to read the "nutrient composition table" on food packaging (see the schematic diagram above for details), it is appropriate to choose varieties with low energy and low sugar per 100 grams, which is the first step in enjoying glutinous rice balls.