Can pumpkin lower blood sugar?

　　It’s the season to eat pumpkin, and the sweet and glutinous taste is irresistible. Many diabetic patients have also heard that "eating pumpkin can lower blood sugar", so they regard it as a good health food. But you may not know that the medical community actually has different opinions on whether pumpkin can lower blood sugar. Eating the right food can help control sugar, but eating the wrong food can cause your blood sugar to spike! How to eat it? You'll understand after reading it.

Can pumpkin lower blood sugar?

　　Pumpkin itself cannot directly "lower" blood sugar, but it is a low glycemic index (GI) food suitable for diabetics to eat in moderation, helping to maintain stable blood sugar control.

　　Many people mistakenly believe that pumpkin can "lower blood sugar" because it contains a substance called pumpkin polysaccharide. Animal experiments show that pumpkin polysaccharides can promote insulin secretion and improve pancreatic islet function, and are theoretically beneficial to regulating blood sugar. But this does not mean that "blood sugar will drop after eating pumpkin."

　　More importantly, pumpkins contain more soluble sugar and starch, especially mature old pumpkins, which have a high carbohydrate content. If you eat too much at one time or cook it in a deep-fried or sugar-added way, it can easily lead to a rapid rise in blood sugar after a meal.

Benefits of eating pumpkin

　　1. Nutrient-dense and easy to absorb

　　Pumpkin is rich in β-carotene, vitamin C, potassium and dietary fiber. β-carotene can be converted into vitamin A to protect eyesight.； Dietary fiber can promote intestinal peristalsis. Its nutrients are mild and easy to absorb, suitable for people of all ages. Eating it in winter can supplement the nutrients needed by the body.

　　2. Warming, moisturizing and protecting the spleen and stomach

　　Pumpkin is warm in nature and sweet in taste. It can replenish qi, strengthen the spleen and warm the stomach, and relieve abdominal distension and indigestion caused by deficiency and coldness of the spleen and stomach in winter. The pectin contained in it can protect the gastric mucosa and reduce the irritation of cold foods. It can be eaten with warm and tonic ingredients to better meet the health needs of winter and help the spleen and stomach.

　　3. Low glycemic to help control weight

　　Pumpkin has a low glycemic index, and the soluble dietary fiber it contains can delay sugar absorption and avoid sudden rises in blood sugar, making it suitable for diabetic patients to eat in moderation.； At the same time, it has moderate calories and a strong feeling of fullness, which can reduce overeating during winter supplementation and help control weight.

How to eat pumpkin

　　1. Pumpkin millet porridge

　　Wash the millet and soak it for 30 minutes in advance. Peel and cut the pumpkin into pieces, put it into the pot with the millet, add enough water to bring to a boil over high heat, then reduce the heat and simmer for 40 minutes, until the porridge is thick and the pumpkin is soft and rotten. It tastes sweet, warm and easy to digest. It is suitable for breakfast or dinner in winter to nourish the spleen and stomach.

　　2. Steamed pork ribs with pumpkin

　　Blanch the pork ribs in water to remove any foam, then marinate with light soy sauce, oyster sauce and a small amount of cooking wine for 20 minutes； Cut the pumpkin into cubes and place them on the bottom of the bowl, add the marinated ribs, and steam in a steamer over high heat for 30 minutes. The pork ribs are filled with the sweetness of pumpkin, the meat is soft and rotten, the pumpkin is soft and glutinous, and the meat and vegetable combination is nutritionally balanced.

　　3. Pumpkin Pie

　　Peel the pumpkin, steam it and press it into a puree. Add an appropriate amount of glutinous rice flour and a small amount of sugar to knead it into a smooth dough. Divide it into small pieces and press it into a cake shape. Brush the surface with oil. Fry in a pan over low heat until golden brown and crispy on both sides. Crispy on the outside and glutinous on the inside, sweet but not greasy, it is convenient and delicious as a winter snack or snack.

Ways to lower blood sugar

　　1. Scientifically matched diet

　　Control the total caloric intake. The staple food is mainly whole grains (oats, brown rice), paired with sufficient vegetables (green leafy vegetables, mushrooms) and high-quality protein (fish, eggs, soy products)； Reduce high-sugar, high-fat, and high-salt foods, eat small meals frequently, avoid overeating, delay sugar absorption, and stabilize blood sugar.

　　2. Insist on moderate exercise

　　Choose moderate to low-intensity exercise such as brisk walking, jogging, Tai Chi, etc., at least 5 times a week, about 30 minutes each time, and avoid fasting and within 1 hour after meals. Regular exercise can improve insulin sensitivity, promote glucose metabolism, and help control blood sugar. In winter, you can choose indoor exercise to avoid catching the cold.

　　3. Regular monitoring and daily routine

　　Monitor blood sugar at fixed times every day (fasting, 2 hours after meals), and record changes in values ​​to facilitate adjustments to diet and exercise plans.； Ensure 7-8 hours of sleep and avoid staying up late, as staying up late will affect hormone balance and cause blood sugar fluctuations ； Maintain a calm mind, reduce anxiety, and help stabilize blood sugar control.

　　Pumpkin is not a "hypoglycemic drug" or a "taboo food". Consumed sensibly, it is an excellent choice in the diabetic diet. Remember: there is no absolutely good food, only scientific combination and control. Blood sugar management is all about the details.