Low-insulin diet cooking principles and snack planning guidelines

Cooking Rules

1. Olive oil is best for cooking. If unavailable, use vegetable oils such as salad oil, soybean oil, rapeseed oil, sunflower oil, or walnut oil. Absolutely avoid animal fats.

2. Adjust the amount of salt, pepper, soy sauce, vinegar, and other seasonings to your taste, but it's recommended to consume them sparingly.

3. Do not thicken dishes with starch. Do not use sucrose directly; use xylitol or sucralose that meet national standards as substitutes.

4. When eating pasta or rice, choose less processed foods such as brown rice or whole wheat.

5. The amount of skim milk and fresh soy milk is for reference only; drink until you are satisfied.

6. Adjust the flavor of dishes to your personal convenience and preferences. For example, Cantonese dishes can be made into Sichuan dishes, and Jiangsu dishes can be made into Shandong dishes.

7. You can freely substitute similar ingredients according to your personal preferences. For example, if you don't like pork, use chicken; if you don't like beef, use lamb; and if you don't like leafy greens, use radishes. Preparing Morning and Afternoon Tea

Tip: Morning tea should not be confused with breakfast; it falls between breakfast and lunch. Afternoon tea falls between lunch and dinner. After-dinner snacks refer to the time between dinner and two hours before bedtime. You can follow the menu for morning and afternoon tea, or choose any item from the recommended options.

Dairy and Soy Products: Low-fat cheese, skim milk, soy milk, tofu pudding, and firm tofu are rich in protein, energy, various vitamins, and trace elements.

Low-fat cheese may not be familiar to Chinese people at first, but it is rich in nutrients and has many health benefits. If you live in northern China, you can choose milk tofu produced in Inner Mongolia; if you live in southern China, you can choose milk cake produced in Yunnan, which is a less processed dairy product. Their composition is similar to cheese, but their fat content is slightly lower.

Consume 180-200 ml of skim milk per serving.

Consume 180-200 ml of soy milk per serving.

Purchase these foods at the supermarket.