Lose weight and avoid starvation! Eat the right vegetables to increase satiety and control blood sugar

[Key Points]: If the proportion of vegetables in a meal is too low, or there are no green leafy vegetables at all, the volume of food eaten in the meal will be greatly reduced, there will be less feeling of fullness, and the fiber content will be low. Even if you are full at the time, you will still feel hungry easily.

People often misunderstand that vegetables are low in calories, contain no fat or starch, and eating them seems to have little to do with satiety. But the opposite is true. If you eat a large bowl of vegetables that are high in dietary fiber during a meal, without increasing the staple food and the amount of protein foods such as meat and fish, you will feel full at the meal and will not feel hungry for a long time.

In fact, eating more vegetables can not only prevent constipation, but also increase the number of chewing, slow down the emptying of the stomach, slow down the rise in blood sugar after meals, stabilize blood sugar fluctuations within a few hours after meals, and increase fullness. Japanese research has confirmed that for diabetic patients, if they eat the same amount of staple food, they can eat a bowl of vegetables first and then the staple food, or eat the staple food directly without vegetables and then eat the vegetables. If they eat the vegetables first, the blood sugar fluctuations during the day will be significantly lower.

However, there are many varieties of vegetables, and not every one of them has the effect of balancing blood sugar and helping to lose weight. People often think that as long as they choose low-calorie vegetables such as cucumbers and tomatoes and avoid starchy vegetables such as potatoes and taro, they can help lose weight. This idea is understandable, but it is far from the actual effect. Those who rely on eating tomatoes and cucumbers to lose weight are often so hungry that their chests and backs are sticking to each other. They cannot stick to it for a long time. Moreover, eating like this for a long time will cause edema and they will often look pale.

Although vegetables such as cucumbers, tomatoes, and winter melons have very low calories per 100 grams, they contain less dietary fiber and do not stay in the stomach long enough, so they are not the most filling vegetables. Although potatoes and lotus roots contain more starch, they are not "fattening vegetables" either. The key to using vegetables to help lose weight is to divide vegetables into different categories and let each category play a different role. At the same time, a large amount of vegetables must be included in a nutritionally balanced diet, rather than eating only vegetables without eating other types of food.

What kinds of vegetables are there?

Staple vegetables

Lotus root, water chestnut, water caltrop, and various potatoes (potato, sweet potato, yam, taro) all contain starch and can partially replace rice and flour staples. However, compared with white rice and white steamed bread, they have higher fiber and vitamin content, lower blood sugar response, and a stronger sense of fullness. Staple vegetables with the same calories are less likely to make people hungry. Therefore, staple vegetables should account for a certain amount of the daily staple food.

Hunger-resistant vegetables

Fungi (various mushrooms, shiitake mushrooms, black fungus, etc.), algae (kelp, wakame, nori, staghorn algae, etc.), various colors of cauliflower, beans, and various dark green leafy vegetables (spinach, amaranth, kale, water spinach, black fungus, mustard greens, rapeseed, Chinese cabbage, etc.) are all vegetables that are high in fiber, low in calories and especially good at filling the stomach. Although they contain almost no starch, they can make you feel full and the fullness lasts longer. Therefore, you should eat these vegetables at every meal, and it is best to eat them before eating rice and flour staple foods to slow down the rise in blood sugar after meals.

Low-Energy Filling Vegetables

Tomatoes, cucumbers, winter melons, cabbage, radishes, etc. Most of these vegetables are low in nutrients and fiber, but they are high in water and low in calories, so there is almost no need to limit the amount of food you eat. As long as you eat enough, you will feel full during meals, and it can also increase water and potassium, which is very beneficial for patients with hypertension and gout.

Replace half of the white rice and noodles with staple vegetables. Each meal contains two kinds of hunger-resistant vegetables, plus a large amount of filler vegetables to increase the satiety of the meal. Even if you only eat half a bowl of rice, you will not feel hungry.

Tips

Vegetables can be cooked by steaming, boiling, stewing, stir-frying, or serving cold, all with little oil. Otherwise, a serving of greasy roasted eggplant and a portion of fried dry beans will not help you lose weight. At the same time, you should use less salt, otherwise you will eat a lot of vegetables and a lot of salt at the same time. As a result, you will not be able to control blood pressure, eliminate edema, and it will not be good for bone health and cardiovascular health.

Source: 39 Health Network www.39.net

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