Li Xuemei, a programmer who works day and night in an IT company, has an almost endless life of programming and debugging. Behind the glamorous profession, her body quietly sounded the alarm.
Lately, she has been feeling numb in her hands and feet, and the inexplicable numbness has made her uneasy. Is this the price of her overdraft body?
By chance, Li Xuemei decided to go to the hospital for a comprehensive physical examination. During the examination, the doctor's expression gradually became serious, which made Li Xuemei's heart full of unease. The diagnosis came like a bolt from the blue – she was diagnosed with prediabetes.
Under the doctor's detailed questioning, Li Xuemei had to face up to her bad living habits. She confesses that she often eats fast food and snacks because of her busy schedule, and prefers almonds and cashew nuts.
Doctors point out that although these two nuts are highly nutritious, excessive consumption may also cause blood sugar to rise, which can increase the burden on pancreatic islet cells.
Li Xuemei was shocked, she never imagined that her eating habits were so closely linked to health problems.
So, could it be that almonds and cashew nuts, two of her favorite nuts, could be the "culprits" that cause her blood sugar to rise?
01 Food glycemic index: how GI affects your blood sugar
In the fields of nutrition and medicine, the glycemic index (GI) of food is a crucial concept. GI, the full name of Glycemic Index, is the speed and magnitude of the rise in blood sugar caused by food after it is digested and absorbed in the body. In short, it reflects the speed and efficiency with which carbohydrates in food are digested, absorbed, and converted into glucose into the bloodstream.
To understand GI more scientifically, we can look at specific data. For example, cashew nuts have a high GI value of 54, which is a medium-to-high GI food. This means that after consuming cashew nuts, blood sugar rises relatively quickly.
Almonds, on the other hand, have a lower GI value of around 20, but they are still higher than many fruits and vegetables. These two types of nuts, while highly nutritious, can indeed be challenging for blood sugar management when consumed in large quantities over a long period of time.
So, why do high GI foods have such a big effect on blood sugar?
The reason for this is that the carbohydrates in high GI foods are quickly digested and absorbed, resulting in a rapid rise in blood sugar. To maintain blood sugar stability, pancreatic islet cells need to secrete more insulin to lower blood sugar.
Long-term consumption of high GI foods will continue to be subjected to high pressure on pancreatic islet cells, which will affect their function and may even lead to metabolic diseases such as diabetes.
According to long-term research from Harvard University, long-term consumption of high GI (glycemic index) foods, especially red meat, significantly increases the risk of type 2 diabetes.
Specifically, people who consumed two servings of red meat per day had a 62% higher risk of diabetes than those who consumed the least amount of red meat. Eating more processed red meat also increased the risk by 46%, while eating more unprocessed red meat increased the risk by 24%.
This study highlights the importance of choosing low GI foods to maintain blood sugar stability and prevent diabetes. We should reduce our intake of high GI foods to reduce the risk of disease.
02 Nuts vs. Rice: Who is more likely to raise blood sugar?
As a staple food in East Asian food culture, rice is well known for its ability to raise blood sugar. But surprisingly, certain nuts, such as cashews and almonds, may raise blood sugar levels more than rice in some cases.
- Different foods have different glycemic index (GI).
The higher the GI value, the faster and more quickly and magnitarily the food will rise in blood sugar after it is digested and absorbed in the body. Rice has a relatively high GI, usually between 60-70, which means it can cause a rapid rise in blood sugar levels.
Cashews and almonds, two nuts, are highly nutritious and contain healthy fats, protein, and fiber, but they also have a GI that cannot be ignored.
The GI value of cashew nuts is usually in the moderate to high range, while the GI value of almonds can vary depending on the species and treatment. In some cases, the blood sugar-raising capacity of these two nuts may be close to or even greater than that of rice.
2. Why is this so?
On the one hand, nuts are higher in fat and protein, which slow down the emptying of the stomach and allow carbohydrates to be released more slowly into the bloodstream.
When nuts are processed into an easily digestible form (such as powder or sauce), or when eaten with large amounts of simple carbohydrates, their potential to raise blood sugar increases.
Rice, on the other hand, is mainly composed of carbohydrates and is digested and absorbed quickly, so it causes a rapid rise in blood sugar. But the carbohydrates in rice are simple sugars that may be metabolized differently in the body compared to the complex carbohydrates found in nuts.
While rice and certain nuts have the potential to raise blood sugar levels, their mechanisms of action and influencing factors are different. Therefore, when choosing food, we need to take into account its nutritional content, GI value, and individual health status and needs. For people who need to control their blood sugar, it is very important to mix foods appropriately, control the total amount, and pay attention to the blood sugar response after meals.
03 Blood Sugar Guardian: Reveal the list of foods that stabilize blood sugar
1. Whole grains and whole grains
Such as oats, brown rice, quinoa, etc., these foods are rich in fiber, which can slow down the absorption of carbohydrates and thus keep blood sugar stable.
2. Leafy greens
Green leafy vegetables such as spinach, lettuce, and kale are not only low in calories, but they are also rich in fiber and nutrients, which have little effect on blood sugar.
3. Lean meat and fish
Chicken breast, lean beef, salmon, etc., are rich in protein and have less impact on blood sugar while providing high-quality nutrition.
4. Beans and soy products
Soybeans, black beans, tofu, etc., are not only rich in protein, but also contain a lot of fiber, which helps stabilize blood sugar.
5. Low-sugar fruits
Such as strawberries, blueberries, lemons, etc., although these fruits contain fructose, the total amount is relatively low, and they are rich in antioxidants and fiber.
When choosing food, you should also pay attention to how the food is cooked and total control. Avoid excessive fat and sugar intake, and try to choose healthy cooking methods such as steaming, boiling, or roasting. Eating regularly and sparingly to avoid overeating is also key to keeping your blood sugar stable.