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Hello everyone, I am a doctor specializing in endocrinology. Today, let’s talk about diabetes. Diabetes is a common chronic disease. In recent years, the incidence of diabetes in our country has been increasing year by year, becoming a major threat to national health. In the minds of many people, diabetes is thought to be caused by consuming too much sugar. In fact, high blood sugar is not just a result of consuming sweets. I will explain in detail below.
1. Causes of Diabetes
The causes of diabetes are complex, mainly including genetic factors, environmental factors, and lifestyle. Genetic factors account for about 30%, while environmental factors and lifestyle account for about 70%. In other words, poor lifestyle habits and diet habits are the main causes of diabetes.
Genetic factors: People with a family history of diabetes have a higher risk of developing diabetes.
Environmental factors: Including viral infections, chemical damage, psychological stress, etc.
Lifestyle: High-calorie, high-fat, high-sugar diet, lack of exercise, obesity, etc.
2. Hidden Sugar Intake
In many people’s daily diets, the intake of hidden sugars is often overlooked. Hidden sugars refer to sugars hidden in food that are not easily noticed but unknowingly increase our sugar intake.
Sauces: Such as ketchup, salad dressing, sweet bean sauce, etc., which contain a large amount of sugar.
Processed foods: Meatballs, beef patties, sausages, etc., often add more sugar to enhance taste.
Beverages: Carbonated drinks, fruit juice, yogurt, etc., have high sugar content.
Staple foods: Such as steamed buns, bread, rice, etc., starch in the body converts to sugar.
3. How to Prevent and Control Diabetes
Healthy diet: Properly balance the diet, reduce sugar intake, eat more vegetables, whole grains, and other fiber-rich foods.
Moderate exercise: Engage in at least 150 minutes of moderate-intensity exercise per week, such as walking, jogging, swimming, etc.
Weight management: Maintain a BMI between 18.5 and 24.9 to reduce the risk of obesity.
Regular check-ups: Monitor blood sugar, blood pressure, blood lipids, and other indicators to promptly detect abnormalities.
Here, I want to remind everyone that managing blood sugar is not easy. To help diabetes patients better control their blood sugar, we can use a blood sugar management assistant. This tool can monitor blood sugar in real-time, analyze dietary structure, and provide personalized dietary advice to patients. In addition, some platforms are offering free distribution of sugar-free foods. Diabetes patients can pay attention to relevant information, balance their diet reasonably, and reduce blood sugar.
In conclusion, the prevention and control of diabetes require us to start from our daily lives, pay attention to the intake of hidden sugars, and develop good lifestyle habits. Only in this way can we stay away from the troubles of diabetes and enjoy a healthy life. I hope everyone will take diabetes prevention seriously and safeguard the health of themselves and their families.
