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In modern society, diabetes has become a common chronic disease, seriously threatening people’s health. As a nutritionist, in my many years of work, I have found that the occurrence of diabetes is closely related to dietary habits. Today, I will share my experience and knowledge with everyone to help you better understand the relationship between diabetes and diet, and how to control blood sugar by adjusting your diet.
1. The Relationship Between Diabetes and Diet
The occurrence of diabetes is related to various factors, with dietary factors playing an important role. According to statistics, poor dietary habits are one of the main reasons for diabetes. Here is the experience of one of my patients:
Mr. Zhang, 45 years old, weighing 90 kilograms, often attending social events and irregular eating habits. During a check-up, he was diagnosed with type 2 diabetes. After learning about the relationship between diabetes and diet, Mr. Zhang began to adjust his diet, reducing the intake of greasy, high-sugar foods, and gradually controlling his blood sugar.
From this case, we can see that diabetes is mostly “eaten.” The following four types of foods are easy to raise blood sugar, and diabetic patients should avoid them as soon as possible.
2. Four Foods That Can Easily Raise Blood Sugar
1. High-sugar foods
High-sugar foods refer to foods with a large amount of sugar, such as candies, sweet drinks, cakes, etc. After these foods enter the body, they will cause blood sugar to rise rapidly. Long-term intake of high-sugar foods can increase the burden on the pancreas, leading to insufficient insulin secretion and thus causing diabetes.
Recommendation: Diabetic patients should try to avoid consuming high-sugar foods and choose low-sugar or sugar-free foods.
2. High-fat foods
High-fat foods refer to foods with a large amount of fat, such as fried foods, fatty meats, animal organs, etc. These foods can increase weight, increase insulin resistance, and make blood sugar difficult to control.
Recommendation: Diabetic patients should reduce the intake of high-fat foods and eat more lean meat, fish, and shrimp and other low-fat foods.
3. High-salt foods
High-salt foods refer to foods with a high salt content, such as pickled foods, salted fish, salted meat, etc. Research shows that a high-salt diet can increase the risk of complications in diabetic patients, such as cardiovascular disease, kidney disease, etc.
Recommendation: Diabetic patients should control their salt intake, with a daily salt intake not exceeding 6 grams.
4. Refined staple foods
Refined staple foods refer to grain products that have been finely processed, such as white rice, white noodles, white bread, etc. These foods have a fast digestion speed, which can easily lead to high blood sugar.
Recommendation: Diabetic patients can appropriately increase the intake of coarse grains, such as brown rice, oats, corn, etc., which can help stabilize blood sugar.
3. How to Adjust Diet and Control Blood Sugar?
Balanced diet: Ensure a balanced nutrient intake, eat more vegetables, fruits, lean meats, fish, shrimp, etc.
Calorie control: Based on your own situation, properly control daily calorie intake and maintain an ideal weight.
Eat less but more frequently: Adjust three meals a day to five meals, which helps stabilize blood sugar.
Moderate exercise: Increase aerobic exercise, such as walking, jogging, swimming, etc., to improve insulin sensitivity.
In conclusion, diabetes is closely related to diet. By adjusting the diet structure, diabetic patients can effectively control blood sugar and reduce the risk of complications. I hope everyone can benefit from my experience sharing, develop good dietary habits, and stay away from the troubles of diabetes.
