Uncle Chang is 68 years old this year, has suffered from diabetes for many years, has been taking hypoglycemic drugs, and rarely eats sweets in his diet. However, in recent months, he found that his eyes were always uncomfortable, and he had to go to the hospital for a check-up after a long time without improvement.
It was found that the fasting blood sugar was as high as 14mmol/L, and there were already diabetic complications, and it was the fundus lesions that caused the symptoms of eye discomfort. After the doctor's consultation, he learned that Uncle Chang especially likes to eat fried peanuts, and it is precisely because of the frequent consumption of fried peanuts that complications are induced.
There are not a few people who like to eat peanuts like Uncle Chang, but there are claims that regular consumption of peanuts will cause blood sugar to rise and even induce diabetes, is this really the case?
1. Peanuts raise blood sugar and are the "fuse" of diabetes?
Peanuts are a very common nut, which is cheap and has many benefits to eat, which is popular with many people, and the nutritional value of peanuts is also very high.
Peanuts contain protein, B vitamins, fat, calcium, iron and other nutrients, as well as many essential amino acids for the human body, and are known as one of the top ten longevity foods.
The reason why peanuts are the trigger of diabetes is because peanuts are extremely high in fat, and eating large amounts of them may lead to obesity, which can cause insulin resistance, raise blood sugar, and increase the risk of developing type 2 diabetes.
But does that mean diabetics can't eat peanuts? Zhou Min, chief physician of the Department of Endocrinology of Xiangya Hospital of Central South University, said that the glycemic index of peanuts is 14, which is a low glycemic index food.
If sugar friends want to eat peanuts, the following three details must be understood!
1. Pay attention to fat and calories
Peanuts contain a high fat content, and eating too much may cause excessive fat intake, increasing the burden on organs such as the pancreas, bile ducts, liver, or gallbladder.
2. Blood sugar
Peanuts do not have a high glycemic index, and the sugar content is not as high as carbohydrates, although the fat and protein in them may also cause blood sugar to rise, but compared to carbohydrates, the glycemic rate is still very slow.
3. Be careful and not conducive to weight control
Eating too many peanuts can lead to excessive fat accumulation in the body, increase the risk of obesity, and may also worsen insulin resistance, so eat less peanuts.
The "Chinese Dietary Guidelines" recommend that adults generally recommend intake of about 10 grams of peanuts per day, that is, about 12 peanuts, which is not suitable for too much intake. For diabetics, take a maximum of 4 or 5 capsules a day and do not overdo it.
2. 5 foods are secretly raising your blood sugar, no matter how hungry you are, you have to hold back
For diabetic patients, it is necessary to pay attention to dietary control, especially the following foods have a strong ability to raise blood sugar, and eating too much is not conducive to blood sugar control.
1. High-sugar foods
Due to the addition of free sugars in high-sugar foods, blood sugar will rise rapidly after eating, so sugar friends should eat less. High-sugar fruits such as longan, sugarcane, durian, lychee, etc., as well as fish and coriander, milk tea, juice, cakes, candies, etc., should be eaten as little as possible.
2. High-carb food
Finely processed rice and white flour have a strong ability to raise blood sugar, such as noodle soup, glutinous corn, sticky millet, glutinous rice and other foods, there are a lot of slimy amylopectin, eating too much will cause blood sugar to rise, and sugar friends are not suitable to eat more.
3. Fried food
Foods such as French fries, oil cakes, and fried peanuts are high in fat and calories, and their nutrition is also single, and eating too much will increase the risk of insulin resistance, atherosclerosis and cancer. In addition, foods that use a lot of oil, such as dried mushrooms, steamed vegetables, boiled pork slices, and dried fried beans, should also be eaten as little as possible.
4. Alcoholic beverages
Long-term heavy drinking can easily damage the liver, aggravate insulin resistance, and thus increase the risk of cardiovascular disease, so sugar friends should try to stay away from alcoholic beverages such as liquor, beer, and rice wine.
5. Crispy food
Crispy foods such as cookies, shortbreads, croissants, peach crisps, and egg tarts contain animal fats such as butter and lard, and eating too much of the saturated fatty acids will increase the risk of obesity, elevated blood sugar and cardiovascular disease.
3. Studies have found that most long-lived diabetic patients have 7 characteristics
Once diabetic is diagnosed, many people are always worried, thinking that they have "no chance" with longevity, but in life, there are many diabetic patients who are still healthy at the age of eighty or ninety or even over 100 years old, such as Jin Yong, a master of martial arts novels, who lived to be 94 years old.
A study published by the Zong Geng research group of the Institute of Nutrition and Health of the University of Chinese Academy of Sciences in the authoritative journal "Diabetes Nursing" in the field of diabetes pointed out that seven behavioral factors, including smoking, alcohol consumption, physical activity, diet, sleep duration, sedentary time, and social connection, were associated with a 58% reduction in the risk of all-cause mortality in diabetic patients.
In other words, diabetics can do these 7 things and live longer.
1. Don't smoke
The Guidelines for the Prevention and Treatment of Type 2 Diabetes in China (2020 Edition) points out that smoking increases the risk of respiratory diseases, cancer, diabetes and its complications.
2. Don't drink alcohol
Wang Aiping, chief physician of the Diabetic Foot Center of the Air Force Hospital of the Eastern Theater of the People's Liberation Army, introduced: Diabetic patients will drink alcohol to lead to excessive energy, blood sugar fluctuations, and even complications. The Lancet states that the safest amount of alcohol to drink is zero.
3. Fukuza
Pan Qi, chief physician of the Department of Endocrinology of Beijing Hospital, reminded that long-term sedentary life will lead to a decrease in blood flow, an increase in blood pressure, and may also lead to an acute increase in postprandial blood sugar and insulin, increasing the risk of cardiovascular disease. Therefore, to avoid being sedentary, it is advisable to stand up and move every hour.
4. Keep exercising
According to the Chinese Guidelines for the Prevention and Treatment of Type 2 Diabetes (2020 Edition), regular exercise can help lower blood sugar and cardiovascular risk factors, thereby preventing a variety of complications. Aerobic exercises such as jogging, skipping rope, and brisk walking can be done on a regular basis, combined with resistance exercises such as elastic bands, yoga balls, and dumbbells to improve blood sugar.
5. Eat a healthy diet
According to the "Chinese Dietary Guidelines for Diabetes (2017 Edition)", it is recommended that the diet should be as coarse and fine as possible, regular and quantitative, and it is recommended that whole grains and miscellaneous legumes account for about one-third of the staple food.
6. Good work and rest
Gao Shan, chief physician of the Department of Endocrinology of the West Hospital of Beijing Chaoyang Hospital, pointed out that long-term irregular work and rest and lack of sleep can lead to insulin resistance, hyperinsulinemia, and even diabetes. It is recommended to go to bed before 11 p.m. every night and get enough sleep for 8 hours a day.
7. Optimistic
Many diabetic patients are overly anxious and have a poor mood for a long time, in fact, if the diabetes is well controlled, it is no different from normal people, so it is necessary to ensure an optimistic attitude.
Peanuts themselves are high in oil, and diabetics should try to eat less peanuts. In addition, in order to control blood sugar, it is necessary to eat less high-sugar foods, high-carbohydrate foods, alcoholic beverages, crispy foods and fried foods. Diabetics can also live longer lives if they take their medications on time and adhere to healthy lifestyle habits.
Resources:
[1] Are Peanuts Bad or Beneficial? How to eat healthier? 》. Health Times.2022-03-27
[2] "Blood Sugar 6.0"! Diabetics, these 7 types of foods are not recommended to eat. Department of Endocrinology.2024-04-12
[3] "Seven Commonalities of Gaoshou Sugar Friends". Chronic Disease Community.2022-10-18
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