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As a patient who has fought diabetes for many years, I deeply understand the impact this disease has on life. Diabetes is not just a disease; it represents a change in lifestyle. Throughout my journey to control diabetes, I gradually realized that dietary habits play a crucial role in the onset and development of this condition. Here are five eating habits that can easily make one susceptible to diabetes, and I hope everyone can learn from them.
Habit One: A preference for rich flavors
Before I was diagnosed with diabetes, I always favored rich-tasting foods and enjoyed greasy, spicy, and heavily salted dishes. However, such eating habits are exactly the catalysts for diabetes. Excess salt intake can lead to higher blood pressure and increase the burden on the heart, while greasy foods can contribute to weight gain and lower insulin sensitivity. These factors combined make it difficult to control blood sugar levels.
Recommendation: Reduce salt intake, control fats, and eat more light foods, such as dishes prepared by steaming, boiling, or stewing.
Habit Two: Excessive intake of refined carbohydrates
White rice, white bread, desserts, and other refined carbohydrates used to be my favorites. Although these foods are delicious, they rapidly raise blood sugar levels. Long-term excessive consumption of refined carbohydrates can lead to excessive insulin secretion, which may ultimately result in pancreatic cell dysfunction and trigger diabetes.
Recommendation: Reduce the intake of refined carbohydrates and increase foods rich in fiber, such as whole grains and brown rice, to help stabilize blood sugar levels.
Habit Three: Irregular eating patterns
Due to work reasons, my previous eating habits were very irregular, sometimes getting so busy that I would skip meals. This irregular eating habit disrupts the body’s biological clock, affecting the normal secretion and action of insulin, thus increasing the risk of diabetes.
Recommendation: Eat on time and maintain regular eating habits to help stabilize blood sugar levels.
Habit Four: Excessive alcohol consumption
Before I realized the severity of diabetes, I often drank excessively during social events. Alcohol not only increases calorie intake, leading to weight gain, but also interferes with the liver’s glucose metabolism, affecting blood sugar levels.
Recommendation: Drink moderately or abstain from alcohol, especially if there are signs of diabetes, as alcohol intake should be avoided.
Habit Five: Ignoring breakfast
In the past, I often neglected breakfast due to rushing to work or replaced it with high-sugar snacks. Skipping breakfast or having a poor-quality breakfast can lead to poor metabolic initiation for the day, making it easier to overeat during lunch and dinner, thus causing blood sugar fluctuations.
Recommendation: Prioritize breakfast by choosing low-sugar, high-fiber, and nutritious foods like oats, whole-grain bread, and eggs to help maintain stable blood sugar levels.
The occurrence of diabetes is closely related to our dietary habits. If you recognize several of the above eating habits, you may be at high risk for diabetes. By changing these unhealthy habits, we can effectively reduce the risk of diabetes or better control blood sugar levels. My experience tells me that a healthy lifestyle is key to resisting diabetes. I hope everyone can learn from my experiences, pay attention to diet, care for their health, and make our lives better.
