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On a sunny afternoon, Uncle Chen walked slowly into the consultation room with his old cane, with a little worry on his face.
He is 61 years old this year, slightly chubby, and has always had a single eating habit, and three or four white steamed buns are indispensable for every meal. Although he is old, Uncle Chen's teeth are not very good, and hard food is difficult to chew, so white steamed buns have become his staple food.
"Uncle Chen, your appetite is a bit big, you have to pay attention to eating white steamed buns often." The doctor frowned and began his counsel.
It turned out that Uncle Chen's recent physical examination found that his blood sugar was high, and the doctor judged that this was not unrelated to his long-term intake of a large amount of refined carbohydrates. Uncle Chen is a retired postman, except for delivering letters, he spends most of his time at home, and he doesn't have much activity. Such a lifestyle, coupled with a high-carb diet, made his physical condition start to send warning signs.
The doctor began to explain in detail why eating too many white steamed buns would cause harm to the body. First of all, the main ingredient of white steamed bread is refined white flour, which goes through the process of degerm and bran, which greatly reduces its content of fiber and vitamins, and its main component is carbohydrates.
Long-term consumption of large amounts can cause a rapid rise in blood sugar, triggering an overresponse to insulin, which may lead to hypopancreatic islet function over time, increasing the risk of diabetes.
Secondly, the intake of refined carbohydrates can also affect the body's blood lipid health and cholesterol levels. Because high blood sugar stimulates cholesterol synthesis in the body, it may cause hardening of blood vessel walls and accelerate the development of cardiovascular disease in the long run.
In addition, too much simple carbohydrate intake can also affect gut health. Lack of sufficient fiber will not only cause constipation, but also may disrupt the balance of intestinal flora and affect the body's immunity. Uncle Chen was very shocked when he heard this, he didn't expect that his eating habits for many years would bring so many health risks.
Seeing this, the doctor went on to explain in depth the link between refined carbohydrates and chronic diseases, as well as some suggestions for adjusting the diet. For example, you can gradually replace white steamed buns with fiber-rich foods such as whole-wheat bread or brown rice, which can control blood sugar more effectively, while increasing your intake of vegetables and protein to maintain a balanced diet.
In order to make Uncle Chen more intuitive to understand the health benefits of these changes, the doctor also provided some cases of patients, which all showed that after changing the diet structure, the patient's blood sugar and cholesterol levels improved significantly, and even some people's diabetes warning indicators gradually returned to normal.
The doctor further pointed out that in addition to adjusting the diet, moderate physical activity should not be neglected. He suggested that Uncle Chen should walk for at least half an hour a day or other activities suitable for his age and physical fitness, which can not only help burn excess calories, but also enhance heart function and increase metabolism.
Next, the doctor came up with a unique point of view: a single diet over a long period of time may have an impact on the state of mind. He explained that the variety of food types is not only related to physical health, but can also affect emotional and mental balance.
Increasing the variety of foods, especially tryptophan-rich foods such as chicken, fish, and legumes, can boost the production of serotonin in the brain, a neurotransmitter directly linked to higher mood and lower anxiety.
In addition, doctors bluntly stated that those with a high dietary diversity were more positive on mental health assessments and had significantly lower symptoms of anxiety and depression. This information made Uncle Chen full of motivation to change his eating habits.
To make this shift more feasible, the doctor advised Uncle Chen to try making some simple multi-grain foods such as oatmeal porridge and whole-wheat bread, which are good options that can provide both essential nutrients and help improve blood sugar control.
Doctors emphasize that changes don't have to happen overnight and can be done gradually, starting with adding vegetables in one meal and gradually transitioning to a comprehensive diet improvement.
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