In my career as a family doctor, I have often come across cases of health problems caused by an excessive sweet tooth. These may seem like ordinary problems, but they can have a long-term impact on the quality of life of patients. Sweets, especially those that are processed and high in sugar, are tempting but are an invisible driver of many health problems. Today, I would like to share a particular case that is not only a cautionary tale, but also an opportunity to learn. Last fall, a 40-year-old male patient came to my clinic with his main symptoms of frequent fatigue and dry eyes, which bothered him greatly. At first glance, these symptoms may not be serious, but after further examination and questioning, I found out that he had a bad diet – drinking at least two cans of sugary drinks a day and eating plenty of desserts and sweetened snacks. Although his weight appeared to be normal, his blood sugar levels were consistently high, almost on the verge of prediabetes. Through further physical examination and blood tests, the diagnosis of hyperglycemia was confirmed. Faced with such a diagnosis, he was both surprised and worried, as he never connected his eating habits to the health changes that were taking place. Together, we developed a plan to reduce sugar intake and made a comprehensive adjustment to his diet.
This case not only changed a person's lifestyle, but also reminded me once again that as a doctor, I have a responsibility to remind and educate patients about the important connection between diet and health in my daily practice. Specific effects of sweets on the body First of all, excessive sugar intake can directly affect our blood sugar levels. Normally, our body manages blood sugar levels by releasing insulin. However, frequent high sugar intake can cause insulin to work at consistently high levels, which can lead to insulin resistance and even type 2 diabetes in the long run. This form of diabetes is not limited to adults and has also increased in adolescents in recent years. Secondly, rapid and frequent increases in blood sugar can also put stress on the cardiovascular system. Studies have shown that a diet high in sugar has a significant link with heart disease, high blood pressure and arteriosclerosis. The root causes of these diseases are largely related to sugar-induced inflammation and impaired vascular endothelial function. In addition, excessive sweets can also pose a threat to our kidney health.
The kidneys are important filtering and detoxifying organs in our bodies, and the long-term need for high sugar intake puts a greater load on the kidneys, which may accelerate the decline of kidney function. Not only do sweets affect these major organs, but excessive sugar intake has also been linked to obesity, tooth erosion, and even some types of cancer. Obesity in particular is a serious problem because it is a risk factor for many chronic diseases, including heart disease and diabetes. Now that we understand the specific effects of sweets on our bodies, we should make wiser food choices and enjoy sweets in moderation to protect our health from unnecessary risks. Understanding the importance of blood sugar management and taking appropriate measures is a healthy behavior that everyone should consider.
Practical strategies for a sugar-controlled diet
1. Learn to read food labels
Check the total amount of sugar: The total amount of sugar is often listed on the food label, and this includes both natural and added sugars. Knowing these values can help us avoid foods that are high in sugar. Identifying hidden sugars: The sugar in many products is not directly identified as "sugar". If sugar, glucose, syrup, honey, etc. are also in the form of sugar, you should pay attention.
2. Choose healthy alternatives
Make low-sugar snacks: Try replacing regular sugar with natural sweeteners like stevia or erythritol. For example, when making baked goods, you can reduce the amount of sugar used and add cinnamon or vanilla extract to add flavor. Healthy desserts: Choosing fruits for desserts is a great option, especially those that are low in sugar, such as blueberries and strawberries, that can satisfy sweet tooth cravings without causing blood sugar spikes.
3. Dietary choices when eating out
Ask about ingredients: When eating at a restaurant, ask the waiter about the sugar content of the dish and ask for adjustments (such as reducing the use of sugar or removing certain high-sugar ingredients). Choose low-sugar options: For example, choose steamed or grilled dishes instead of fried or floured ones, which may hide more sugar and carbohydrates. With these sugar control strategies, we can not only avoid the danger of blood sugar spikes, but also enjoy a diet that is both delicious and healthy. Hopefully, these practical tips will help you control your blood sugar while still enjoying your food.
Daily sugar control tips
1. Intelligent use of blood glucose monitoring
Purchase and use of blood glucose meter: choose the right blood glucose monitoring device for you. There are many types on the market, including traditional fingerstick lancets and continuous glucose monitoring systems. When you use it, keep track of your daily blood sugar changes, which can help you understand which foods or activities are causing your blood sugar to fluctuate. Data app: Record and analyze your blood glucose data with a smartphone app. This will not only help you keep track of long-term trends, but also make adjustments under the guidance of your doctor.
2. Balance diet and exercise
Blood glucose testing before and after activity: Check your blood sugar before and after moderate to high-intensity exercise to avoid exercise-induced hypoglycemia or hyperglycemia. Exercise plan: Schedule regular exercise, such as brisk walking, swimming, or cycling. Ensure consistency in activity to help the body make better use of insulin and lower blood sugar.
3. Sugar control in the home supports the environment
Storage of healthy foods: Clean out your snack cabinet at home and replace it with whole-grain, nuts, and high-fiber foods. These foods help to slowly raise blood sugar levels and avoid a sharp spike in blood sugar. Family involvement: Let family members understand the importance of sugar control and participate in healthy eating. For example, making low-sugar desserts together allows the whole family to enjoy healthy fun while also supporting members of the family who are at risk of diabetes. By implementing these simple strategies, you'll not only be able to effectively control your blood sugar, but you'll also be able to improve the health of your entire family. Remember, every small step is a big step toward a healthy life.