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In many years of clinical work, I have witnessed the life changes of numerous diabetes patients. As an endocrinologist, I am well aware of the close relationship between diabetes and dietary habits. It can be said that diabetes is largely a “diet-induced” disease. Here, I would like to share some experiences and expertise about diabetes, especially about which foods are likely to cause blood sugar spikes, and how we can prevent and control diabetes through dietary adjustments.
I. Relationship between Diabetes and Diet
The occurrence of diabetes is closely related to factors such as genetics, lifestyle, and dietary habits, with dietary factors being particularly key. Unreasonable dietary habits can lead to blood sugar fluctuations, which, in the long run, increase the burden on pancreatic islet cells, leading to insufficient insulin secretion or dysfunction, ultimately triggering diabetes. The following four types of foods are common “culprits” for causing high blood sugar.
II. Four Foods that Raise Blood Sugar, Remove them from the Table Early
1. Refined Carbohydrates
Refined carbohydrates such as white rice, white noodles, white bread, etc., have a high glycemic index due to the removal of dietary fiber during processing. After intake, blood sugar rises rapidly, increasing the burden on pancreatic islet cells. Therefore, diabetes patients should reduce their intake of refined carbohydrates as much as possible and switch to whole grains, brown rice, and other foods rich in dietary fiber.
2. Sugary Drinks
The market is flooded with sugary drinks like carbonated beverages, fruit juices, etc., which are high in sugar content. These drinks are not only high in calories but also raise blood sugar quickly, putting immense pressure on pancreatic islet cells. Long-term consumption of sugary drinks can lead to insulin resistance and eventually trigger diabetes. It is recommended that diabetes patients choose sugar-free or low-sugar drinks, such as plain water, green tea, etc.
3. Fried Foods
Fried foods absorb a large amount of oil during cooking, making them high in calories. At the same time, the saturated fatty acids and trans fatty acids in oils can affect the function of pancreatic islet cells, reducing insulin sensitivity. Therefore, diabetes patients should avoid consuming fried foods as much as possible, such as fried chicken, French fries, etc.
4. Desserts
Desserts are generally high in sugar and fat, clearly impacting blood sugar. In addition, the trans fatty acids in desserts can further damage pancreatic islet cells. Diabetes patients should stay away from desserts as much as possible and choose low-sugar, low-fat healthy snacks.
III. Dietary Adjustment Recommendations
Increase dietary fiber intake: Dietary fiber helps reduce the glycemic index of food and stabilize blood sugar. Diabetes patients should eat more vegetables, fruits, whole grains, and other foods rich in dietary fiber.
Control calorie intake: Properly control daily calorie intake, maintain an ideal weight, and reduce the burden on pancreatic islet cells.
Balanced diet: Ensure balanced nutrition, intake of adequate proteins, fats, carbohydrates, and other nutrients.
Timing and portion control: Develop regular dietary habits, avoid overeating, and reduce blood sugar fluctuations.
As a healthcare provider, I deeply understand the importance of dietary management in the prevention and treatment of diabetes. By adjusting our diet, we can effectively control blood sugar, reduce the risk of diabetes complications. I urge all diabetes patients to start paying attention to their dietary habits from now on, removing these four foods that are likely to raise blood sugar from the table early. At the same time, maintain good lifestyle habits, exercise moderately, monitor blood sugar regularly, and let us all strive for health together.
