Does having diabetes mean completely cutting out carbohydrates? Many individuals with diabetes often feel confused and immediately adopt strict diets, eliminating all carbohydrates from their meals when they observe elevated blood sugar levels.

However, according to Tseng Chien-ming, a nutritionist and diabetes educator at Lee's Integrated Clinic, the key to blood sugar control is not "whether to eat carbohydrates" but rather which types to consume, in what quantities, and how to combine them with other foods.

He mentioned a recent study named "DASH4D," published in the world's leading medical journal Nature Medicine, which demonstrated positive outcomes from dietary changes in people with type 2 diabetes. When applying a modified DASH diet suitable for diabetics—actively increasing green vegetables, whole grains, legumes, and lean meats, while reducing refined carbohydrates and sugary drinks—patients' blood sugar levels significantly decreased. The duration the body maintained blood sugar within a safe range (from 70 to 180 mg/dL) also extended, with no significant fluctuation in the risk of sudden hypoglycemia.

Mr. Tseng explained that refined carbohydrates, such as white sandwich bread, sweet buns, or regular noodles, are the culprits behind post-meal blood sugar spikes. Conversely, if patients replace these with whole grains like brown rice, oats, sweet potatoes, or legumes, and consume them in moderation, the body will be better supported in maintaining stable blood sugar control. Therefore, instead of drastically eliminating carbohydrates from their next meal, patients only need to make small adjustments that yield significant results.

Illustration: Zojirushi

First, patients do not need to completely abandon white rice. A reasonable solution is to mix white rice with brown rice, oats, sweet potatoes, or pumpkin to gradually increase the proportion of fiber-rich core dishes, thereby promoting a healthy physical transformation.

Next, portion control is crucial. Even the healthiest whole grains will still convert to glucose once consumed. Patients should begin by allocating carbohydrates to about one-fourth of their plate, then adjust flexibly based on their activity level and individual weight goals.

Finally, finding the "perfect companions" for carbohydrates will be a decisive factor. Incorporating an egg, a piece of tofu, some chicken, and plenty of green vegetables into a meal will help the processing of blood sugar progress like a gentle wave, rather than surging violently like a tsunami.

In addition to dietary adjustments, the expert also provided an important note for patients undergoing insulin treatment, using blood sugar-lowering medications, or with a history of hypoglycemia. This group must not abruptly reduce carbohydrate intake on their own. To ensure safety, patients need to actively monitor their blood sugar levels closely and seek professional advice from their treating physician.

Binh Minh (According to China Times)