When it comes to diabetes, many people will regard food as the main "culprit", especially small snacks such as peanuts, which are both delicious and nutritious, which are mistaken by many people as the "fuse" of diabetes.
So, are peanuts really a direct cause of diabetes, and what are some foods we should avoid if we want to keep our islets healthy?
1. The relationship between peanuts and diabetes
First, we need to properly understand the relationship between peanuts and diabetes. As a common nut food, the main nutrients of peanuts are unsaturated fatty acids and lecithin.
Unsaturated fatty acids are widely considered to be "good fats" that are beneficial to the human body and can help regulate lipid levels in the blood and prevent cardiovascular disease. Lecithin is not only an important component of cell membranes, but also promotes fat metabolism and plays an important role in maintaining good health.
However, despite the fact that peanuts themselves contain beneficial ingredients for the human body, their high-calorie properties cannot be ignored. 100 grams of peanuts contains about 313 calories, which is much higher than many other foods.
Excessive consumption of peanuts can easily lead to excess energy intake, which increases the risk of obesity, which is one of the important risk factors for type 2 diabetes.
2. Diagnosis and typical symptoms of type 2 diabetes
According to a study, the risk of developing type 2 diabetes in obese people is several times higher than in people with normal weight. The study noted that overweight and obesity are major independent risk factors for type 2 diabetes, especially in individuals with abdominal fat accumulation.
Typical symptoms of type 2 diabetes include the so-called "three more and one less", i.e. polydipsia, polyphagia, polyuria, and weight loss. When a person's weight drops for no apparent reason in a short period of time, along with abnormal hunger, thirst, and frequent urination, these can be warning signs of type 2 diabetes.
FOR EXAMPLE, IN A STUDY, A 56-YEAR-OLD PATIENT'S WEIGHT DROPPED FROM 70KG TO 61KG IN A SHORT PERIOD OF TIME, AND THE FASTING BLOOD GLUCOSE VALUE WAS AS HIGH AS 7.8 MMOL/L, FAR EXCEEDING THE NORMAL VALUE OF 3.9~6.1 MMOL/L, AND WAS FINALLY DIAGNOSED WITH TYPE 2 DIABETES.
3. If you want the islets to be strong, avoid these three foods
For people looking to maintain the health of their islets, it is important to be aware of and avoid certain foods that can burden the islets. The first is high-sugar foods, followed by starchy foods, and lastly, high-fat foods.
These foods are ubiquitous in the daily diet, but for people with diabetes or high-risk groups, they can be a hidden killer of health.
High-sugar foods, such as sweet drinks, candies, desserts, etc., can quickly increase blood sugar levels and put a heavier burden on the already tired islets. Long-term high intake of such foods may not only lead to weight gain, but also increase insulin resistance, which can accelerate the development of diabetes.
One study noted that individuals who regularly consumed foods high in sugar had a significantly higher risk of developing diabetes than those who avoided foods high in sugar.
Foods with high starch content, such as white rice and white bread, are not converted to glucose as quickly as sugar, but they are still broken down into large amounts of glucose during digestion, which in turn causes blood sugar levels to rise.
In order to maintain normal blood sugar levels, pancreatic islets need to secrete more insulin to help glucose enter the body cells, causing islets to overwork and damage.
Fat-rich foods, especially saturated fats and trans fatty acid-rich foods such as fast food, fried food, etc., not only pose a threat to cardiovascular health, but also increase inflammation levels and insulin resistance in the body.
Long-term intake of these foods can negatively affect islet function, further increasing the risk of diabetes.
4. Lifestyle adjustment of diabetic patients
In the face of diabetes, although medication is important, lifestyle modification is also indispensable. Proper physical exercise can effectively improve blood sugar control and reduce the burden on pancreatic islets.
Regular exercise, such as brisk walking, swimming, cycling, etc., can not only help control weight, but also improve the body's sensitivity to insulin and reduce the work intensity of pancreatic islets.
Maintaining a good sleep routine, such as getting enough sleep and avoiding excessive stress and fatigue, is also essential for blood sugar control in people with diabetes. Studies have shown that sleep deprivation and chronic psychological stress can lead to unstable blood sugar levels and increase the burden on pancreatic islets.
In addition, working closely with your doctor, taking medications as prescribed, regularly monitoring blood glucose levels, and adjusting treatment regimens are essential for long-term diabetes management.
Through these comprehensive lifestyle modifications, diabetics can not only effectively control their blood sugar, but also reduce their dependence on medications, thereby maintaining the health and function of pancreatic islets.
5. The association between diabetes and mental health
The challenges faced by people living with diabetes are not limited to the physical level, but also the mental health of the people. Long-term blood sugar control and daily management can be stressful and even trigger anxiety and depression.
Studies have shown that people with diabetes have twice the incidence of depression compared to the general population. This not only affects the patient's quality of life, but also affects blood sugar control, creating a vicious circle.
Psychological stress and emotional problems can cause blood sugar fluctuations and worsen diabetes. Therefore, the treatment plan for diabetic patients should include mental health assessment and intervention.
People with diabetes are advised to have regular counselling, participate in support groups, and adopt relaxation techniques such as deep breathing, meditation, etc., to manage stress and emotions and promote overall health.
6. Daily dietary management of diabetic patients
Diet management is one of the core of diabetes treatment. For people with diabetes, it is crucial to understand the effects of various foods on blood sugar.
A sensible diet can not only control blood sugar, but also prevent or delay complications. Patients should develop an individualized diet plan according to the guidance of their doctor or dietitian.
A low-sugar diet, a high-fiber diet, and controlling total calorie intake are the basic principles. People with diabetes should limit their intake of high-sugar foods, increase their intake of vegetables, whole grains and protein, and pay attention to how their foods are cooked and try to avoid fried and greasy foods. In addition, splitting meals and eating at regular intervals can help stabilize blood sugar levels.
7. Exercise and diabetes control
Physical activity is an integral part of diabetes management. Moderate exercise can improve insulin sensitivity and help control blood sugar levels. People with diabetes should choose an exercise that works for them, such as walking, swimming, cycling, or yoga, under the guidance of their doctor.
It is recommended to get at least 150 minutes of moderate-intensity exercise per week. Pay attention to blood sugar monitoring before and after exercise to avoid hypoglycemia. For patients who are not exercising regularly, the amount of exercise should be increased by starting at a low intensity.
8. Strategies to prevent complications of diabetes
Although diabetes is a chronic disease, the risk of complications can be reduced through effective management. In addition to strict blood sugar control, diabetics also need regular check-ups of their eyes, feet, and kidneys to detect and treat possible complications early.
Maintaining blood pressure and lipid levels within the normal range is also an important measure to prevent complications of diabetes. In addition, quitting smoking and limiting alcohol are especially important to reduce the risk of cardiovascular disease.
summary
Through comprehensive lifestyle modification and appropriate drug treatment, diabetic patients can effectively manage their condition, improve their quality of life, and reduce the occurrence of complications.
Every person with diabetes is unique, so a personalized diabetes management plan in close collaboration with the medical team is essential for managing the condition.