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Diabetes: Sugar-free is not the key factor
Diabetes: Sugar-free is not the key factor. People who are least likely to get diabetes have these characteristics, and not eating sugar is not the key factor.
Some people say that eating sugar will make it easier to get diabetes, and some people directly say “I have seen popular science and said that diabetes has nothing to do with eating sugar.” So how much is diabetes related to sugar consumption? This article will take you through the conclusions of comprehensive scientific experiments and medical theories to unravel the causes of (type 2) diabetes, a “lifestyle” disease, and at the same time teach you how to live to avoid the risk of diabetes to the greatest extent.
The biggest risk factor for diabetes, diet, is conclusive
In the era of Diabetes Awareness 1.0, because there is a word “sugar” in diabetes, people take it for granted that this disease is related to sugar.
The 2.0 era of diabetes awareness: In the past 20 years, people’s level of education has become higher and higher, the cost of obtaining information has become lower and lower, and the popularization of medicine and nutrition science has become more and more popular. Everyone has begun to realize that diabetes is not simply “eating “Sugar” is caused, but after you have diabetes, you can hardly eat sugar; and the specific cause of diabetes, most people can’t say clear points.
The 3.0 era of diabetes awareness: So we need to evolve to a higher level of diabetes awareness-accurately locate the risk factors of diabetes, and then prevent diabetes by avoiding these factors.
This article will take you through the high-risk factors of diabetes clearly, and smoothly lead you to complete the cognitive evolution on the road to prevent and slow down diabetes.
There are three types of diabetes
1.Type 1 diabetes
Also called insulin-dependent. Most of its onset occurs at a very young age, and it has a strong heredity regardless of living habits. So it is “destined”. It is caused by genetic defects in the pancreatic islet cells, resulting in the inability to produce enough insulin.
Therefore, there is no good way to avoid this type of diabetes, and it can only rely on insulin for life. But it cannot be circumvented. For any diagnosed diabetes, the adjustment of lifestyle (especially diet) has a good effect, especially to slow down the course of the disease and reduce the occurrence of terrible complications.
2. Type 2 diabetes
Type 2 diabetes is the diabetes we usually discuss the most. The main reason is that it is the most common chronic disease, and it is also a disease that accumulates and damages the body due to bad habits. The prevention of diabetes is the most brainy but it saves money. Controlling diabetes does not use the brain but it is a test of perseverance and consumes more money. Once the disease is uncontrollable, it is really unnecessary to use your brain, and it is impossible to restrain your life with perseverance. It’s all over to the hospital, the operation should be done, and the dialysis should be dialysis. Anyway, money is of little significance except for treatment.
This is not sensational, but the end-stage complications of type 2 diabetes are too serious.
Diabetes is the most vulnerable: eyes, heart, kidneys, blood vessels, feet. Corresponding to blindness, cardiovascular and cerebrovascular diseases, renal failure, amputation
The mildest complications, such as diabetic feet, are numbness of the feet and mild necrotic ulcers on the skin; in the severe cases, the toes will die and become black until the final amputation. The more severe ones include decreased vision and even blindness caused by damage to the retina; kidney damage requires dialysis; heart infarction and stroke caused by cardiovascular damage…
To put it bluntly, the fundamental damage of diabetes is: high blood sugar damages the blood vessels, which will damage the organs or limbs over time. Therefore, as long as the control stage of all diabetes falls out of control, it must be “disabled” in the terminal stage. This is also an important factor in the sharp decline in the quality of life of the elderly; therefore, it can be said that if you want a free and happy elderly life, it is a compulsory course to not or control diabetes well.
3. Gestational diabetes
Gestational diabetes is very special. It is a “transient” increase in blood sugar caused by hormones and special needs (to supply energy to the baby) during pregnancy. If it rises too high, it becomes gestational diabetes. In other words, every mother during pregnancy actually has a physiological need to increase blood sugar-the baby needs to rely on blood sugar for energy. But for some unreasonable diets, pregnant mothers who have a poor foundation (more fat and less muscle) will develop this short-term diabetes during pregnancy; it will return to normal after the end of the pregnancy.
However, mothers who have had gestational diabetes have a lifetime risk of type 2 diabetes 3-7 times higher than women without gestational diabetes; and the risk of giving birth to children who are overweight and develop type 2 diabetes in the future is also higher. Therefore, these mothers basically need to set an example for their babies since they were young, and fight against type 2 diabetes with their children.
The biggest cause of diabetes is actually excess calories
Diabetes can be said to be a standard “disease of wealth.” It’s not that rich people get it, but diabetes is a symbol of “energy surplus,” which means eating more energy than the body needs. Many people may say that if you have excess energy, you will end up getting fat! How can it become diabetes? This is the problem that arises if we don’t understand our body’s energy processing mechanism.
In short, the reason why “excess energy” is closely related to diabetes is that excess energy will eventually manifest itself in the form of “hyperglycemia”, and hyperglycemia greatly challenges our pancreas’s ability to produce insulin; and insulin itself In addition to lowering blood sugar, there is also a huge energy supply-turning sugar into fat for storage. So we look at a vicious circle:
High energy → high blood sugar → high insulin → high fat → low consumption → unchanged appetite → energy higher than demand
So over time, if the body is in a slightly fat population, even if the food intake is not increased, this trend will slowly push toward the direction of diabetes. Therefore, it can be said that diabetes is actually a major trend, and our state is that we will retreat if we don’t work hard: if we don’t work hard, we can only look at luck; and work hard will have a chance to beat this trend.
The hazards of sugar are mainly due to the “empty calorie” effect.
Control calories, eat properly and mix sugars properly!
Understand that sugar is not a direct factor leading to increased diabetes risk, but “empty calories”. In fact, our dietary strategies, including those of pre-sugar and those with diagnosed diabetes, need to follow the following rules:
Don’t “drink” the sugar. The sugar in the drink makes us more likely to overeat, thereby increasing calories.
If you can eat fruit, you must not choose to drink fruit.
The safest “sugar” is hidden in the most nutritious solid foods, such as fruits and dairy products.
It is also a sugary dessert, cheese cake is really much better than glutinous rice sugar pile.
Don’t eat all the sugars and starches alone, but mix them with protein and fat.
Eating pure rice cakes made with a large amount of starch is not much different from eating sugar directly. The effect on blood sugar is choppy!
The people least likely to get diabetes live like this
If diabetes is a chronic disease that will accumulate in a lifestyle that will be affected by genes, let’s take a look at how scientific research has found that people who are least likely to get diabetes live their lives!
The total heat is slightly lower than the demand.
Our body is magical. If the energy obtained by long-term diet is always slightly lower than that of consumption + exercise, your body will not lose weight endlessly, but will enter a state of “protection mechanism”, and this state Will greatly increase insulin sensitivity, that is, the ability to use blood sugar.
Think about the old people living in rural areas, are they particularly good at splitting a dollar in half to spend? This is the “frugality of the body” effect, and this effect happens to be a coup against high blood sugar-the body uses the only blood sugar just right. Where can the excess blood sugar make you sick?
Energetic muscles and slightly lower body fat
The beauty from proper muscles can be described as true health and vitality-it is the instinctive aesthetic that people tend to be healthy
If the above efficient use of blood sugar is the biggest advantage, then the performer of this advantage is muscle. Muscle is the largest tissue that consumes energy and oxygen. Therefore, every time there is less muscle, not only the metabolic rate will decrease, but more serious is the use of blood sugar.
So we can see a lot of people with less muscles, usually more fat on their stomachs, because they are more inclined to synthesize visceral fat because of poor blood sugar utilization, which further deteriorates insulin resistance is a standard vicious circle. The way to break it is to practice three points and seven points to eat.
Frequent mental and physical exercise
If muscles are a powerful tool for consuming blood sugar during physical activity, then another big “sugar-eater” is the brain. So don’t underestimate the advantages of regular and deep mental work. Diligent reading, thinking, writing or conceiving work every day are actually quiet behaviors that consume blood sugar. (Thinkers are beautiful, mainly because this is an important form of human energy consumption)
The more exercise is not the better, usually 5 times a week for 30 minutes of moderate physical activity is the best. And the mental work is as long as you can bear it, the more and more subtle the better. So it’s easy to understand that many older intellectuals can easily stay healthy until they are 80 years old and still work hard (such as our academician Zhong). This is not the power of knowledge, but the power of thinking.
There are very few “shocks” to blood sugar
The most fearful thing about blood sugar is not that it will be slightly high for a long time, but that it will be super high and super low for a while. Therefore, eating rice, bread, noodles, steamed buns, and half-sweetened coffee is not a problem in your daily diet; it is even a reasonable part of a balanced diet.
The unreasonable behavior is to eat a cup of sweet milk tea + donuts + egg waffles at one meal, and stop eating for the next meal because of fear of getting fat, and then come in the evening and have a cup of sweet yogurt + a bunch of grapes. This behavior of allowing blood sugar and insulin to ride a roller coaster frightened the pancreas would naturally damage the endocrine system.
A typical Okinawan diet, rich and simple, without gorgeous avocado and quinoa, but with rice and noodles that we are familiar with, just as healthy
Because the secretion of hormones in our body is “constant”, its working mode is very similar to the uncle in the communication room. He usually reads the newspaper and drinks tea quietly, but when encountering strangers, he will not fail to interrogate carefully. And if we often use false alarms to make the uncle at the door run around nervously once a day, he must go on strike. This can also explain that in Okinawa, 70% of the energy of the islanders’ diet comes from carbohydrates, such as white rice, purple potatoes, sweet potatoes, soba noodles, etc., but they can still become the longest-lived region in the world.
It can be seen that a long-flowing diet is far more effective than a “furious” regimen.
(source:internet, reference only)