Is Diabetes Really Just About Eating Too Much Sugar? Beware of These Seemingly Harmless Foods!

Is Diabetes Really Just About Eating Too Much Sugar? Beware of These Seemingly Harmless Foods!Li Auntie, a retired teacher who lives a regular life and loves to exercise, was unfortunately diagnosed with diabetes. This left her feeling unbelievable, as she rarely eats sweets and pays close attention to her dietary health

Is Diabetes Really Just About Eating Too Much Sugar? Beware of These Seemingly Harmless Foods!

Li Auntie, a retired teacher who lives a regular life and loves to exercise, was unfortunately diagnosed with diabetes. This left her feeling unbelievable, as she rarely eats sweets and pays close attention to her dietary health. The doctor told her that diabetes is not simply caused by eating too much sugar; it is a complex metabolic disease that is linked to multiple factors.

In recent years, diabetes has become one of the most serious health issues in China. According to data from the National Bureau of Statistics and health authorities, as of 2023, the number of diabetes patients in China has surpassed 100 million, and the number of deaths is also rising year after year. Changes in lifestyle, particularly changes in dietary habits, are one of the major contributing factors to this trend.

Preventing diabetes is not just about simply controlling sugar intake but also requires a comprehensive adjustment of dietary structure. Some seemingly harmless foods may actually be subtly promoting the development of diabetes.

I. Avoid These 3 Foods

1. Pickled Vegetables

Pickled vegetables, while seemingly a traditional delicacy, actually pose a hidden danger. Pickled foods contain a large amount of salt, and long-term excessive intake can lead to high blood pressure, which is a significant risk factor for diabetes. Excess sodium can also increase insulin resistance, weaken the effects of insulin, and ultimately lead to diabetes. Therefore, even if you love pickled vegetables, you should consume them in moderation, especially for people with a family history of diabetes, who should further reduce their intake.

2. Refined Carbohydrates

Rice and noodles are the most common staple foods in people's daily lives. However, refined foods like white rice and white flour have lost their original dietary fiber. After entering the body, they are quickly broken down into glucose, leading to a rapid spike in blood sugar. Long-term consumption of large quantities of these carbohydrates can burden insulin secretion, gradually deteriorate pancreatic function, and ultimately induce diabetes.

To reduce diabetes risk, consider consuming more whole grains such as brown rice and oats, which increase dietary fiber intake, help control blood sugar, and provide a feeling of fullness, preventing weight gain.

3. Sugary Drinks

The impact of sugary drinks on blood sugar cannot be ignored. A single sugary drink can cause a rapid surge in blood sugar. Long-term consumption of sugary drinks not only leads to obesity but also directly increases the risk of developing diabetes. The sugar in drinks is often hidden; labels like "low sugar" or "sugar-free" may simply reduce the amount of directly added sugar, but sweeteners and other ingredients still exist and can still affect blood sugar levels.

For health, it is recommended to drink more water or try unsweetened teas, staying away from these hidden "sugar bombs."

II. How Diabetic Patients Can Stabilize Blood Sugar

Diabetic patients need to control their condition through a reasonable diet, moderate exercise, and a positive mindset, leading to a significant improvement in their quality of life.

1. Dietary Management

• Eat smaller meals more frequently: "Eating smaller meals more frequently" does not mean eating randomly. Each meal should pay attention to food types and combinations.

• Staple food selection: Try adding whole grains like brown rice or oats to your rice to slow down the rate of blood sugar rise.

• Fruit selection: Choose fruits with lower sugar content, such as apples, pomelos, and kiwifruit, and control portions. It is best to eat them as a snack between meals.

• Chew slowly: Eating slowly can slow down the rate of blood sugar rise, allowing insulin enough time to process blood sugar.

2. Exercise Management

Maintain 30 minutes of moderate-intensity exercise every day, such as brisk walking, cycling, or doing some housework, which can help the body utilize glucose better and improve insulin sensitivity. You can measure your blood sugar before and after exercise to find the most suitable exercise pace and intensity for you.

3. Emotional Management

High stress and emotional fluctuations can affect blood sugar levels. Maintaining emotional stability can better control blood sugar. Spend some time each day doing things that relax you, such as listening to music, meditating, or chatting with friends.

III. Conclusion

Diabetes management is a long-term process that requires patience and perseverance. Understand that diabetes is not something to be feared. As long as you find the right approach for you and actively cooperate with treatment, stable blood sugar is not a difficult task.

Through scientific dietary choices, moderate exercise, positive emotional management, and a healthy lifestyle, everyone can walk a more stable and longer path on the journey of diabetes. Health is not achieved overnight but accumulated through every choice you make. When you put your heart into adjusting your lifestyle, diabetes will no longer be the main character in your life, but simply a small interlude you can control.

References

[1] Hu Huan. Dietary Health Guide for Traditional Chinese Medicine in Diabetes [J]. Gansu Science and Technology News, 2024-06-24:1-2.

[2] Zhang Min. Introducing the Dietary Pyramid for Diabetes [J]. Medicine and Health Care News, 2024-05-11:1-2.

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