According to the 10th edition of the Global Diabetes Atlas, the prevalence of diabetes in Chinese mainland adults is 11%, with a total of about 114 million cases, of which about 51.7% of adults with diabetes do not know they have the disease. In addition, the number of diabetics in China is expected to reach 155 million by 2045, maintaining its position as one of the countries with the highest number of diabetes cases in the world.
"I heard that obesity can cause diabetes, so can a low-carb diet reduce the risk of diabetes to a certain extent?"
First, eating more and eating less "carbs" is not enough
The research team of Nanfang Hospital of Southern Medical University once conducted a study "China Health and Nutrition Survey (CHNS)", which focused on 16,260 people with an average age of 43 and no diabetes. The study found that people with 49% to 56% of total carbohydrates provided had the lowest risk of diabetes.
That is, people with a total carb intake of more than 56% or less than 49% will have an increased risk of developing diabetes.
Studies have also shown that people who consume fewer high-quality carbohydrates (fruits, non-starchy vegetables, whole grains) or more low-quality carbohydrates (refined grains, starchy vegetables, and sugars) also have a higher risk of new-onset diabetes.
This study is an observational study and may have bias in the recollection of the researchers, but based on China's large-scale sample, multi-center, forward-looking, and national cohort data, this conclusion still has certain reference significance for practical life guidance.
Second, what is the right healthy diet?
The International Diabetes Federation, like other health organizations, believes that a healthy diet is one of the main measures to prevent diabetes.
1. Don't try a low-carb diet
Carbohydrates are one of the body's important sources of energy, and a low-carb diet may cause some malnutrition and health problems. Especially for some groups of people, such as pregnant women, adolescents, the elderly, and people with certain chronic diseases, a low-carb diet may pose more risks.
Therefore, it is advisable to consult a doctor or professional dietitian before making any dietary adjustments. They can tailor a diet plan that suits you and provide the necessary guidance and support.
2. The total carb should be appropriate
Combined with the above research data and the recommendations of the dietary guidelines for Chinese residents, it is recommended that the proportion of carbon water energy supply is controlled at about 50%-60%.
Of course, if we want to see our approximate carb intake, there are some software on the market that can facilitate our calculation.
3. Choose more high-quality carbs
Cambridge and Harvard University have published research in the British Medical Journal (BMJ) on the relationship between carbs and diabetes, and in general, the study shows that eating more fruits, vegetables and whole grains (grains or bran by weight ≧ 25%) can help prevent type 2 diabetes.
High-quality carbohydrates include fruits, non-starchy vegetables, whole grains, and more, which are rich in antioxidants and phytochemicals that promote insulin sensitivity, improve lipid metabolism, reduce systemic inflammation, and more, while also reducing fat content, increasing resting metabolic rate, and promoting energy balance.
Low-quality carbohydrates include refined grains, starchy vegetables and sugars, which are mainly absorbed in the form of glucose, which is easy to quickly increase blood sugar, stimulate a large amount of insulin secretion, and lead to fat accumulation.
4. Control weight
High weight and obesity increase the risk of insulin resistance and inadequate insulin secretion, which is one of the main pathogenesis of type 2 diabetes. According to the World Health Organization's definition, an adult with a BMI (body mass index) of more than 25 is considered overweight and more than 30 is considered obese. At the same time, waist circumference is also an important indicator, it is recommended that the waist circumference of men should be less than 90 cm, and the waist circumference of women should be less than 85 cm.
5. Quit smoking
If you can, smoke as little as possible, preferably quit.
Tobacco contains some harmful substances, such as nicotine, tar, carbon monoxide, etc., which can cause insulin resistance, interfere with the normal function of insulin, and make the body less sensitive to insulin. In addition, smoking increases the risk of metabolic syndrome, which further contributes to type 2 diabetes.
6. Do a good job of diabetes screening
For adults without risk factors for diabetes, blood glucose screening is recommended every 3 years. For people with risk factors for diabetes, annual blood glucose screening is recommended.