Source: Xiaoyi Xiaoyi
In my career as a family physician, I have encountered a wide variety of patients and their eating habits. There is one notion that I have noticed is particularly ingrained: that is, the health effects of lard. Is lard, an ingredient that often appears in our daily cooking, a good friend on our dinner table, or an enemy that quietly harms our health? Today, I would like to share with you some scientific research on the relationship between lard, saturated fatty acids and diabetes, as well as some of my personal observations.
Let me start with Mr. Lee's story. Mr. Li is a 52-year-old diabetic with a history of diabetes for more than 10 years. He is a typical lover of good food, especially traditional dishes with rich oils. When we first met, he confessed that he couldn't do without lard for almost every meal. After experiencing several failed blood sugar control attempts, Mr. Lee realized that it might be time to change his eating habits. After we discussed the link between diet and diabetes in detail, Mr. Lee decided to make a trial and reduce his intake of saturated fatty acids, especially lard. Over the past few months, not only has Mr. Lee's blood sugar control improved significantly, but he himself has also felt more relaxed and healthy.
Introduction to saturated fatty acids
When we talk about saturated fatty acids, you might imagine a piece of pork dripping with grease, or that bottle of lard that has been standing guard in the kitchen for a long time. But in reality, the world of saturated fatty acids is much more exciting than you might think. First, let's demystify saturated fatty acids together.
Definition: What are saturated fatty acids?
From a chemical point of view, saturated fatty acids refer to those fatty acids that do not have double bonds, that is, carbon atoms are all connected by single bonds. This structure makes saturated fats tend to be solid at room temperature. You can think of it this way: in the world of saturated fatty acids, all carbon atoms are hand in hand, and no one wants to abandon the team and become unsaturated.
Source: Saturated fatty acids in lard and other foods
Lard is just one of the many sources of saturated fatty acids. In fact, saturated fatty acids are widely found in animal foods, such as meat, dairy products, and some plant-based foods, such as coconut oil and palm oil. Yes, even those seemingly healthy vegetable oils can be a secret hiding place for saturated fatty acids.
The intake of saturated fatty acids has long been a point of contention in the field of nutrition. On the one hand, the human body does need a certain amount of saturated fatty acids for normal physiological activities, such as the construction of cell membranes and the synthesis of certain hormones. On the other hand, excessive intake of saturated fatty acids has been shown to be associated with health problems such as cardiovascular disease and diabetes.
Lard and diabetes: what does science tell us?
Recent studies are beginning to uncover the link between saturated fatty acids and diabetes. Studies have shown that diets high in saturated fatty acids may increase the risk of diabetes. This is because saturated fatty acids may affect the body's response to insulin, which can affect the management of blood sugar levels.
Stories from the real world
I have met many patients who have improved due to changes in their eating habits. For example, Mr. Zhang successfully controlled his blood sugar levels by reducing the use of lard and increasing the intake of vegetable oils and polyunsaturated fatty acids. These stories tell us that changes in eating habits can really have a big impact on our health.
Daily diet: What can you do?
If you want to reduce your risk of diabetes, here are a few suggestions:
Choose healthy sources of fats, such as olive oil, fish oil, and nuts, which are high in monounsaturated and polyunsaturated fatty acids.
Eat a balanced diet: Make sure you have enough fiber, protein, and a small amount of good fat in your diet.
Managing diabetes: basic principles and tips
For people who have already been diagnosed with diabetes, daily management becomes especially important. In addition to following your doctor's instructions for medication, the following self-management tips are important:
Monitor your blood sugar regularly: Know what foods and activities affect your blood sugar levels.
Stay active: Moderate exercise can help control blood sugar.
Time for a cup of tea: our summary
Through this topic, we are not trying to completely dismiss the use of lard, but we hope that everyone will have healthier dietary choices. The link between lard and diabetes reminds us that a balanced diet is essential for health. Let's pursue a healthier lifestyle together!
Finally, if you have more questions about diabetes and diet, you might want to explore it in depth. After all, knowledge is the first step in managing health. Hopefully, this article will inspire and help you to work together for a healthier tomorrow!