--- title: "糖友安心吃粽過佳節　要把握哪些原則？ - FoodNo1.com" description: "不少糖尿病友會詢問營養師「患有糖尿病可以吃粽子嗎？」這答案是肯定的！只要謹記適量攝取且把握三低(低油、低鹽、低糖)一高(高纖)與均衡飲食的原則，仍可和家人共享端午美食與佳節氣氛..." url: "https://www.foodno1.com/ch-dishes-menu/beef-type/3527-2017-05-29-18-12-03.html" date: "2026-06-16T15:22:02+00:00" language: "zh-TW" --- # 糖友安心吃粽過佳節 要把握哪些原則？ No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年五25日 點擊數: 2046 ![](https://www.foodno1.com/images/obhealthno1/2017-05/57e1cc3bbd.jpeg) 端午節將至，不少糖尿病友會詢問營養師「患有糖尿病可以吃粽子嗎？」這答案是肯定的！只要謹記適量攝取且把握三低(低油、低鹽、低糖)一高(高纖)與均衡飲食的原則，仍可和家人共享端午美食與佳節氣氛。 #### 注意份量 以免血糖上升 童綜合醫院營養治療科黃筱尹營養師表示，傳統粽子主要以糯米為主材料再搭配其他食材(如栗子、蛋黃、滷肉、花生等)一同包覆而成，而糯米屬全榖根莖類食物，因此需注意食用的份量，否則易使血糖上升。 #### 吃養生粽也不能過量 近年養生風氣盛行，許多業者紛紛推出雜糧養生粽、健康全榖粽等，於製程上強調少油、少鹽與高纖，這對於糖尿病友是另一項選擇，黃筱尹營養師指出，食用時注意食材中是否有栗子、蓮子、山藥、薏仁、紅豆或綠豆等，這些食材雖富含高纖，但仍屬全榖根莖類食物，切記謹守不過量攝取原則。 #### 吃甜粽 飯要少吃半碗 除了鹹粽，涼涼、甜甜的鹼粽或豆沙粽也是很多人的最愛，黃筱尹營養師說，若將其當成點心食用，則需注意正餐的飯量需減少半碗，否則會使醣類攝取過量，鹼粽未沾糖前熱量約150大卡，沾糖後熱量會增加，且砂糖易使血糖急遽上升，因此食用時將砂糖加水稀釋或以代糖取代，皆可使血糖控制的更平穩。 #### 儘量不沾醬或加水稀釋 為使粽子更添美味，民眾會添加沾醬，如甜辣醬、醬油膏等高鈉調味品，黃筱尹營養師強調，糖尿病合併有高血壓或心血管疾病的患者，需注意有血壓上升的可能，避免沾醬或加水稀釋都是減鈉的方法；包粽時高鈉的食材(如菜脯、筍乾等)可以清水多洗幾次，或以新鮮餡料(如香菇、竹筍、紅蘿蔔等)取代，這些方法皆有助於減少過多鹽分之攝取。 另外需注意粽子也屬於高油脂的食物，因餡料多含有五花肉、花生、鹹蛋黃，北部粽的糯米還會先經油炒；所以包粽時以瘦肉或豆干取代五花肉、以栗子取代鹹蛋黃、餡料勿炒太油等都是減少油脂攝取的方式。 #### 粽子搭蔬果吃才營養均衡 黃筱尹營養師呼籲，選購粽子時除注意餡料內容，也需注意份量是否適中，找尋符合個人需求的種類，食用時搭配蔬果一同食用，才能吃得營養又均衡，粽子外雖包裹著粽葉，但裡面卻藏有不少健康隱憂，只要謹記三低一高與均衡飲食的原則，端午節也可以吃的沒有負擔。 - [ 南瓜 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 蒸煮 ](https://www.foodno1.com/component/tags/tag/%E8%92%B8%E7%85%AE.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 雞肉料理 ](https://www.foodno1.com/component/tags/tag/%E9%9B%9E%E8%82%89%E6%96%99%E7%90%86.html) - [ 小吃 ](https://www.foodno1.com/component/tags/tag/%E5%B0%8F%E5%90%83.html) - [ 滷味 ](https://www.foodno1.com/component/tags/tag/%E6%BB%B7%E5%91%B3.html) - [ 烤肉 ](https://www.foodno1.com/component/tags/tag/%E7%83%A4%E8%82%89.html) - [ 易肚瀉 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E8%82%9A%E7%80%89.html) - [ 貝類 ](https://www.foodno1.com/component/tags/tag/shellfish.html) - [ 蝦蟹 ](https://www.foodno1.com/component/tags/tag/crustacean.html) - [ 牛肉 ](https://www.foodno1.com/component/tags/tag/beef.html) - [ 豬肉 ](https://www.foodno1.com/component/tags/tag/pork.html) - [ 雞肉 ](https://www.foodno1.com/component/tags/tag/chicken.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/ch-dishes-menu/beef-type/3527-2017-05-29-18-12-03.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. 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