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Let’s talk today about those foods that may seem “sweet” but could gradually lead to unhealthy eating habits. You may have heard that chefs, busy all day, often don’t have time for proper meals. They tend to eat whatever is available easily, which can lead to consuming unhealthy foods.
As time goes by, many of them start experiencing elevated blood sugar levels. Let’s discuss the foods that chefs often choose when they are busy.
High-sugar foods are widely known as “bad stuff”, but people find it hard to quit. For example, soft drinks, cakes, candies, these high-sugar foods become habits for many people. Once habits are formed, blood sugar problems quietly creep in.
Another example is refined carbohydrates, which are prevalent in our diets, such as white bread, white rice, etc. These foods have strong satiating abilities, but they can quickly raise blood sugar levels.
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Additionally, fast foods high in fat may not be on your radar. Fried chicken, burgers, and other fast food options not only have high fat content but are often accompanied by cola or French fries. Consuming such combinations for a long time is not only bad for blood vessels but also increases the risk of diabetes.
Let’s take an example. Imagine a chef who works 12 hours a day and often opts for fast food for lunch and dinner to save time.
At first, he finds it satisfying, but over the years, he notices a gradual increase in weight and elevated blood sugar levels during health check-ups. These are the consequences of long-term consumption of such foods.
Through these examples, we can see that many seemingly harmless eating habits have long-term implications for our health.
This is why we need to pay more attention to our dietary choices, especially for those who need quick hunger fixes but lack the time to select food carefully.
Next, let’s discuss staying away from diabetes. Besides avoiding certain foods, there are other less obvious lifestyle habits that we should be aware of to prevent diabetes. These aspects may not have caught your attention before, but they are crucial for diabetes prevention.
If you frequently stay up late or have irregular sleep patterns, this lifestyle may increase your risk of diabetes. Adults should ensure 7 to 8 hours of high-quality sleep every day.
Insufficient sleep not only makes people feel tired the next day, but in the long run, it can reduce the body’s sensitivity to insulin, leading to elevated blood sugar levels and potentially diabetes.
Let’s talk about mental stress. Long-term high-stress levels are also a potential factor in triggering diabetes. When under stress, the body secretes more stress hormones, such as cortisol, which can raise blood sugar levels.
If someone remains in a stressed state for prolonged periods, their blood sugar levels may remain elevated, which is highly disadvantageous for preventing diabetes.
Furthermore, lack of exercise is another significant factor contributing to diabetes. Many people nowadays lead sedentary lifestyles and dislike physical activity, becoming increasingly inactive.
However, sitting without movement causes sugar in the body to accumulate without being utilized, leading to increased blood sugar levels. If this continues long term, there will inevitably be individuals susceptible to diabetes.
Specifically, taking simple and feasible measures to increase daily physical activity, like taking the stairs instead of the elevator or going for a short walk after lunch, are effective in controlling blood sugar and weight.
Let’s talk about drinking habits. Moderate alcohol consumption may be beneficial for health, but excessive drinking is entirely different. If alcohol damages the liver’s function, the liver cannot process excess sugar, increasing the risk of diabetes.
Combining all these points, we can see that preventing diabetes involves more than just adjusting our diet. Sleep, mental state, physical activity, and even drinking habits—all these seemingly daily matters have profound effects on our blood sugar levels.
Now let’s discuss how to stay away from diabetes through some daily health habits. In this part, I will try to explore from some less conventional angles, hoping to provide you with new insights.
Let’s talk about adjusting dietary structure. While we typically focus on reducing sugar and carbohydrate intake, today I want to emphasize the importance of dietary fiber.
Foods like oats, whole wheat bread, legumes, nuts, seeds, and plenty of vegetables and fruits are rich in dietary fiber. Try including high-fiber foods in every meal, as it is very beneficial for preventing diabetes.
Next, let’s talk about the quality of fats. Many people overly focus on sugar intake while neglecting the types and quality of fats. Healthy fats, like monounsaturated and polyunsaturated fats, can help improve lipid levels in the blood, reduce the risk of cardiovascular diseases, and improve insulin sensitivity.
Another aspect often overlooked is hydration. Drinking water is crucial for blood sugar control. Adequate water intake can help dilute the sugar in the blood and excrete it through urine. It is recommended to drink at least 8 glasses of water a day, which is beneficial for maintaining normal metabolism and blood sugar levels.
Weight management is another important factor for diabetes. Overweight is a significant risk factor for diabetes, and it can be mitigated through appropriate physical exercise. This doesn’t mean you need intense workouts; rather, find suitable activities like brisk walking, swimming, or yoga, as these are excellent options.
Let’s talk about nurturing mental health. Diabetes is not just a physical disease; its occurrence and development are also influenced by mental states.
Maintaining an optimistic attitude, engaging in relaxation activities regularly, such as meditation, deep breathing exercises, or spending time with family and friends, can effectively reduce stress, help regulate insulin sensitivity, and thereby reduce the risk of diabetes.
Through these methods, we can not only prevent diabetes through diet but also comprehensively improve our quality of life through lifestyle and mental health aspects. Changing habits may require persistent effort, but each step of improvement will bring long-term health benefits. So, let’s start now and step by step towards a healthier future.
What are your thoughts on diabetes? Feel free to discuss in the comments section! #HeadlineFirstReleaseCompetition#
Reference: Guì Jìng, Wáng Fēng, Yáng Huì, et al. (2024) Assessment of the risk of oxidative low-density lipoprotein for patients with type 2 diabetes combined with pulmonary tuberculosis. Practical Medical Journal, 7(12).
