What foods can obese people with three highs eat to lose weight

People with obesity and high blood sugar can consume moderate amounts of oats, broccoli, deep-sea fish, konjac, apples and other foods to assist in weight loss. These foods are rich in dietary fiber, high-quality protein, or unsaturated fatty acids, which help control blood sugar and lipid levels and increase satiety.

1. Oats

Oats are rich in water-soluble dietary fiber beta glucan, which can slow down gastric emptying and reduce cholesterol absorption. Its low glycemic index characteristic can avoid severe postprandial blood sugar fluctuations, making it suitable as a breakfast staple for people with high blood sugar, high blood sugar, and high blood sugar. It is recommended to choose the original oatmeal without added sugar, which is better served with sugar free soybean milk.

2. Western Blue Flower

Western Blue Flower is rich in sulforaphane and chromium elements, which can enhance insulin sensitivity and regulate glucose metabolism. Each hundred grams contains only 34 calories and high dietary fiber content. Steaming or blanching cooking methods can maximize the retention of nutrients. People with weak gastrointestinal function should pay attention to controlling their single consumption.

3. Deep sea fish

Salmon, sardine and other deep sea fish are rich in Omega-3 fatty acids, which can reduce the concentration of triglycerides in the blood and reduce vascular inflammation. It is recommended to consume 2-3 times a week, with 100-150 grams each time. Gout patients should pay attention to choosing varieties such as cod with low purine content.

IV. The main component of konjac

konjac glucomannan can increase its volume dozens of times after swelling in water, forming a gel like substance in the intestine to delay fat absorption. Its zero fat and zero sugar characteristics are particularly suitable for replacing some staple foods, but it needs to be chewed thoroughly to prevent indigestion.

5. Apples

The quercetin and polyphenolic substances contained in apple peel have antioxidant effects, and pectin components can promote intestinal peristalsis. It is recommended to consume medium-sized apples with the skin intact to avoid juice extraction and loss of dietary fiber. Patients with diabetes can choose green apple varieties with high acidity.

In addition to the above-mentioned foods, it is recommended that obese individuals with three highs maintain a daily water intake of 1500-2000 milliliters and use low oil cooking methods such as steaming and cold dishes. Dietary control should be accompanied by 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, and other aerobic activities. Regularly monitor blood pressure and blood glucose levels to avoid malnutrition caused by excessive dieting. If it is necessary to adjust the dosage of hypoglycemic and antihypertensive drugs, it should be done under the guidance of a doctor.