This content is provided by the Pioneer Bird Blood Sugar Management Software! It helps you record blood sugar, blood pressure, and other health indicators, provides free tastings of sugar-free foods, and customizes diet and exercise plans to accompany you in sugar control.
In daily life, food is everywhere, and various delicious dishes make people drool. However, some foods hide the risk of diabetes, namely high glycemic index foods. As a doctor, I have a responsibility to popularize knowledge about diabetes and help everyone better prevent and control diabetes.
1. What is diabetes?
Diabetes is a chronic metabolic disease caused by insufficient insulin secretion or insulin resistance. Insulin is the only hormone in the body that lowers blood sugar levels. Insufficient insulin secretion or resistance can lead to high blood sugar, which can cause various complications and seriously threaten human health.
2. What is the glycemic index?
The glycemic index (GI) is a measure of how quickly food causes blood sugar levels to rise. High glycemic index foods enter the body, are digested and absorbed quickly, causing rapid blood sugar elevation; while low glycemic index foods have the opposite effect, with slow digestion and absorption leading to smaller blood sugar fluctuations.
3. What are high glycemic index foods?
Refined carbohydrates: such as white rice, white noodles, white bread, etc., these foods undergo refined processing, leading to nutrient loss and a high GI value.
High sugar fruits: such as bananas, grapes, lychee, pineapple, etc. Although fruits are rich in vitamins and minerals, those with high sugar content also have a high GI value.
Sugary drinks: such as soft drinks, fruit juices, milk tea, etc. These drinks contain a large amount of sugar and have a high GI value.
Honey, candies, desserts: these foods have a high sugar content, naturally resulting in a high GI value.
4. The relationship between high glycemic index foods and diabetes
Consuming high glycemic index foods for a long time can lead to excessive blood sugar fluctuations, increased burden on pancreatic islet cells, and thus increase the risk of developing diabetes. Here is a typical case:
Mr. Zhang, 45 years old, obese, usually prefers oily and high-sugar foods. Over the past six months, he has experienced symptoms such as thirst, frequent urination, and weight loss. After examination, he was diagnosed with type 2 diabetes. The doctor advised him to adjust his diet and reduce the intake of high glycemic index foods.
5. How to prevent and control diabetes?
Healthy diet: Reduce the intake of high glycemic index foods and increase the proportion of low glycemic index foods, such as brown rice, oats, vegetables, lean meat, etc.
Moderate exercise: Increase aerobic exercise, such as walking, jogging, swimming, etc., to help improve insulin sensitivity and lower blood sugar levels.
Monitor blood sugar: Regularly monitor blood sugar levels to understand blood sugar fluctuations, and help adjust diet and medication accordingly.
Medication: Under the guidance of a doctor, use hypoglycemic drugs rationally.
Adopt good lifestyle habits: Maintain regular routines, quit smoking, limit alcohol, and reduce psychological stress.
Lastly, I want to remind everyone that diabetes is not terrifying, ignorance of diabetes is. To better manage blood sugar, we can use blood sugar management assistants and other intelligent devices to monitor blood sugar fluctuations in real-time and devise personalized diet and exercise plans. Additionally, some cities in our country have initiated activities to provide free sugar-free foods to help reduce blood sugar in diabetic patients and improve their quality of life. Patients who meet the conditions can pay attention to relevant information and actively participate in activities.
In conclusion, pay attention to diabetes, starting with your diet. Let’s work together to stay away from high glycemic index foods and embrace a healthy lifestyle.
