Stay Away From Diabetes: The Main Reason for High Incidence is Eating the Wrong Staple Foods!

Stay Away From Diabetes: The Main Reason for High Incidence is Eating the Wrong Staple Foods!Zhang, a 62-year-old woman, retired and found a job as an environmental worker at the park to stay healthy. However, her busy early mornings left her no time to cook breakfast at home, so she chose to buy cream cakes, donuts and other pastries to fill her stomach every day

Stay Away From Diabetes: The Main Reason for High Incidence is Eating the Wrong Staple Foods!

Zhang, a 62-year-old woman, retired and found a job as an environmental worker at the park to stay healthy. However, her busy early mornings left her no time to cook breakfast at home, so she chose to buy cream cakes, donuts and other pastries to fill her stomach every day. A few years later, Zhang found her eyesight was declining significantly, she was constantly thirsty, even waking up at night because of thirst, and her weight had dropped significantly. Eventually, she was diagnosed with type 2 diabetes. The doctor advised Zhang to take medication on time, control her diet, and eat fewer high-sugar foods. Initially, Zhang strictly followed the doctor's orders, and her blood sugar was well controlled. But as time went on, she couldn't help but return to her previous eating habits, even resorting to self-increasing dosage of medication when her blood sugar was high. Eventually, Zhang's diabetes developed into complications such as retinopathy and neurological diseases, and she even died as a result.

This heartbreaking case serves as a warning that diabetes, as a common chronic disease, can have serious consequences if prevention and control are not taken seriously. Increasingly, studies have shown that unhealthy eating habits are one of the major contributing factors to diabetes, among which eating the wrong staple foods is a major reason for the high incidence of diabetes.

I. Not Eating Right Makes You More Likely to Be Targeted by Diabetes!

A study published in Diabetes Care, involving over 110,000 people, showed that frequent consumption of healthy foods can regulate blood sugar, reduce fat, and lower inflammation, thereby reducing the risk of type 2 diabetes. However, those who frequently consume unhealthy plant-based diets are more likely to be targeted by diabetes.

• Healthy plant-based diets include vegetables, fruits, legumes, whole grains, nuts, coffee, and tea.

• Unhealthy plant-based diets include refined grains, candy, desserts, fruit juice, sugar-sweetened beverages, and potatoes.

• Animal-based foods include animal fat, dairy products, meat, seafood, fish, other animal products, and eggs.

Another study published in Nature Medicine, by examining the link between diet and type 2 diabetes in 184 countries, found that insufficient intake of whole grains, excessive consumption of white rice and noodles, and high intake of processed meat are the three key dietary factors contributing to type 2 diabetes. Among these, eating the wrong staple foods (insufficient intake of whole grains and excessive consumption of white rice and noodles) is the main reason for the high incidence of diabetes.

So why do refined staple foods like steamed buns, noodles, and congee induce diabetes? Because these foods are high glycemic index foods, which cause a rapid rise in blood sugar, increase insulin resistance, even induce disordered sugar metabolism, and eventually induce diabetes.

II. Can You Really Drink Congee for Breakfast? What Kinds of Breakfast Should You Avoid?

In recent years, the statement "You can't drink white congee for breakfast" has caused heated debate online. Indeed, drinking only white congee has low nutritional value, and it's not recommended as the sole breakfast choice. Experts recommend that when drinking congee for breakfast, you should combine it with dairy products, fruits, vegetables, animal products, and grains to ensure a balanced and comprehensive nutrition. Seafood porridge, mixed grain and bean porridge, Cantonese "T'ing Tsai Chow" (steamed rice with seafood and vegetables), etc., are more nutritious and have higher nutritional value than plain white porridge.

Diabetic patients can also drink congee appropriately, but it is recommended to choose mixed grain porridge, avoid boiling it for too long, and combine it with other ingredients. At the same time, pay attention to controlling the amount of congee, chew slowly, and monitor blood sugar. If blood sugar fluctuates significantly, avoid drinking congee.

In addition to porridge, experts remind you to eat less of these breakfasts:

1. Steamed buns and pickles: Although this combination is common, it is high in sugar and salt, not good for controlling blood sugar and blood pressure, and has low nutritional value.

2. Leftovers: Especially when heated, overnight leftovers may produce carcinogenic substances like nitrites, increasing health risks.

3. Soy milk and Youtiao: Youtiao is a high-fat food, and soy milk is a medium-fat food; combining the two can easily lead to excessive fat intake.

4. Cookies and snacks: Snacks and cookies are high-calorie, high-fat foods, with many additives, and long-term consumption can lead to calorie overload and increase the risk of obesity.

III. Besides Diet, These Three Factors Can Also Increase the Risk of Diabetes

Statistics show that the proportion of diabetes caused by genetics is not high, while diabetes caused by unhealthy lifestyle factors such as smoking, drinking, lack of exercise, unhealthy eating habits, and obesity accounts for about 80%.

Experts remind us that the following factors increase the risk of diabetes, so be vigilant:

1. Overweight and obesity: Being overweight and obese can lead to insulin resistance, impaired glucose tolerance, hyperinsulinemia, and other metabolic disorders, eventually inducing diabetes.

2. Sedentary lifestyle: Frequent sedentary behavior can slow down fat breakdown, increase insulin resistance, and make you more susceptible to diabetes.

3. Smoking and drinking: Tobacco can increase insulin resistance and the risk of diabetes, and it can also induce various complications. Drinking can affect sugar metabolism and increase the risk of diabetes.

Summary

Diabetes, as a common chronic disease, is closely related to unhealthy lifestyles. Healthy diet, regular exercise, quitting smoking and alcohol, and controlling weight are key to preventing diabetes. You can drink porridge for breakfast, but pay attention to combining ingredients, controlling the amount, and monitoring blood sugar. More importantly, we need to change our unhealthy habits, choose a healthy lifestyle, and stay away from the threat of diabetes.

References:

• [1] Reminder | Can You Drink Congee for Breakfast? There's Nothing Wrong with Congee, You're Just Eating It Wrong! Guangzhou Health Commission, April 23, 2020

• [2] You Can't Eat White Rice Porridge for Breakfast? These Kinds of Breakfast Should Also Be Eaten Less! Zhejiang University Fourth Affiliated Hospital, July 17, 2022

• [3] Two Studies from Cambridge and Harvard: 3 Foods You Eat Often Can Help Prevent Diabetes. Life Times, August 14, 2020

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