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"Don't look at this watermelon is red and sweet, if you eat too much, you will get into trouble!"
Aunt Zhou said half-jokingly at a health lecture in the community. She is a retired bank clerk and since her retirement, she has been keen to participate in various health activities to increase her health knowledge.
In this health talk, the lecturer, an experienced endocrinologist, specifically discussed which foods should be reduced as we age.
Watermelon is on the "blacklist" mainly because its high sugar content can easily cause blood sugar fluctuations, especially for those who are pre-diabetic or have diabetes.
Aunt Zhou remembers that the doctor explained that the glycemic index of watermelon is relatively high. This means that watermelon raises blood sugar levels quickly, which is not good news for people who are struggling to control their blood sugar.
Although watermelon is rich in water and vitamins, excessive consumption can pose health risks for people with diabetes or those at risk of high blood sugar.
In addition to watermelon, the doctor also mentioned two other foods - white bread and fruit juice. Because white bread is highly refined and lacks sufficient fiber, it is easy to digest and absorb, resulting in a rapid rise in blood sugar.
As for commercially available fruit juices, a lot of sugar is often added, and even pure fruit juices are prone to blood sugar spikes because they lack the fiber of the fruit.
Doctors emphasize that controlling the intake of these foods is not only to control blood sugar, but also to prevent other complications caused by abnormal blood sugar, such as heart and kidney disease.
Especially for older people, their metabolism has begun to slow down and they are not as able to process sugar as they did when they were younger.
After the lecture, it was shown that by adjusting the diet to increase the intake of high-fiber foods, such as whole grains, legumes, and plenty of fresh vegetables and fruits, it was proven that it can effectively help control blood sugar and improve overall health.
Data shows that this change in dietary habits not only reduces the incidence of diabetes, but also improves heart health and reduces the risk of heart attack.
Impressed by this information, Aunt Zhou decided to adjust her diet when she returned home, cutting back on these foods that cause blood sugar fluctuations and choosing more whole grains and fiber foods. She also plans to share what she's learned at the next gathering and encourage more friends to pay attention to what they eat.
After adjusting her diet for a while, Aunt Zhou found that her weight was lighter and her blood sugar level was more stable. This change not only made her happy, but it also became strong evidence that she was promoting a healthy lifestyle in her community.
Auntie Zhou's influence in the community grew and she began to organize regular healthy eating groups to teach people how to make simple and effective food choices in their daily lives. She emphasized that healthy eating is not only to prevent diseases, but also to improve the quality of life and enrich the life of old age.
He provided a lot of practical nutritional advice to help Aunt Zhou develop a scientific diet plan. The doctor explained that for middle-aged and elderly people, a reasonable diet should include rich protein, enough healthy fats, and a variety of carbohydrate sources, especially those with low GI, which can slowly release energy and help maintain blood sugar stability.
At a health seminar, Auntie Zhou asked a question that she was often asked in her community group: "Doctor, we often hear about limiting high-sugar foods, so how can we enjoy fruits while avoiding high blood sugar levels for fruit-loving elderly people like us?"
Choose fruits with a low glycemic index, such as berries, apples, and pears, which are relatively low in sugar and rich in fiber, which can help slow down the rise in blood sugar.
Through the doctor's answers, Aunt Zhou and other community members better understood how to keep their blood sugar stable while enjoying delicious food. This balanced approach is not only scientific, but also suitable for people of their age.
What do you think about high blood sugar? Welcome to discuss in the comment area!