Blood sugar is closely related to the food you eat. And in life, many people will unknowingly ingest some foods that have adverse effects on blood sugar. Eating too much of some foods can even lead to diabetes!
Today we will talk about these 3 types of foods: refined white rice noodles, high-salt foods, and processed meat products.
Eating too much refined white rice flour increases the risk of diabetes
A team of researchers from Tufts University in the United States analyzed the epidemiological data of diet and type 2 diabetes in 184 countries around the world. The study showed that in 2018, more than 14.1 million cases of type 2 diabetes were caused by poor diet, accounting for more than 70% of new confirmed cases worldwide.
Poor carbohydrate quality is a major contributor to type 2 diabetes. Among them, the most important dietary factor contributing to the disease burden of type 2 diabetes was inadequate intake of whole grains (26.1%), followed by excessive intake of refined rice and wheat (24.6%).
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countermeasure
It is recommended that everyone stop eating white rice and white noodles every day, and increase whole grains, potatoes and mixed beans appropriately. If the canteen or takeaway does not provide multigrain rice, you can simmer a pot at home and seal and freeze it for a week.
- Whole grains are grains that have not been finely processed, or have been milled, crushed, flaked, etc., but retain the bran, germ and endosperm and their natural nutrients that are present in intact grains. Such as oats, black rice, barley, brown rice, yellow rice, buckwheat, barley, etc.
-Sweet potato, taro, potato, yam and other foods can be used as staple food, replacing part of the refined white rice noodles, and also regulating immunity, the average adult can eat 50~100 grams of potatoes per day (raw weight).
-Miscellaneous legumes include mung beans, red beans, peas, broad beans, kidney beans, chickpeas, etc., which are an important part of the staple food, and the total amount of whole grains and miscellaneous legumes eaten by adults every day can be 50~150 grams (raw weight).
Eating too many high-salt foods increases the risk of diabetes
Not long ago, a study published by Tulane University in the United States showed that eating too much salt increases the risk of type 2 diabetes. The study included 402982 adults in the UK Biobank with a median follow-up of 11.8 years, during which 13,120 people developed type 2 diabetes. The study found that people who added salt occasionally, always, and all the time had an 11%, 18%, and 28% increased risk of type 2 diabetes, respectively, compared to those who never or rarely added salt to their foods.
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countermeasure
Too much salt can inhibit the secretion of insulin and affect insulin's ability to lower blood sugar. To prevent diabetes, the taste must not be too heavy, and the average adult with light physical activity consumes no more than 5 grams of salt per day, less than a beer bottle cap, which is equivalent to about 2,000 mg of sodium.
When cooking, use less soy sauce, monosodium glutamate, yellow sauce, salad dressing, and eat less pickled foods such as pickles, salted fish, salted meat, preserved duck, sausages, ham and other high-salt foods.
In addition, many biscuits, cheese, drinks, plums, dates, dried apricots, potato chips, shrimp crackers, and dried noodles contain a lot of sodium. When buying things in the supermarket, you must be wary of invisible salt and develop the Xi of reading food labels when buying food.
When buying solid foods, if the sodium content in the nutrition facts list exceeds 600mg/100g, even if it is a high-salt food, buy less and eat less.
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Eating too much processed meat increases the risk of diabetes
Researchers from Tongji Medical College of Huazhong University of Science and Technology pooled and analyzed 7 prospective cohort data involving 570296 study subjects.
It was found that there was a U-shaped relationship between unprocessed red meat and diabetes risk, with the lowest risk of diabetes at about 40 grams per day, and high consumption of red meat increasing the risk of diabetes.
And, for East Asians, eating processed meat increases the risk of diabetes by 12%. Avoiding processed red meat and eating less unprocessed red meat can help prevent diabetes.
In Western populations, consuming 50 grams of processed meat products per day increases the risk of developing type 2 diabetes by 51%.
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countermeasure
Processed meat products refer to meat products that have been cured, smoked, fermented, and other treatments used to enhance taste or preservative, such as ham, bacon, sausages, bacon, beef jerky, etc. Healthy adults should not eat a small amount of food once in a while, and they must not eat it for a long time or in large quantities. END source: Popular Science China
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