Nearly 2.5 million people in Taiwan have suffered from diabetes. Diabetes is a “disease of the rich and the rich”! There are many rumors on the Internet about the dietary taboos of diabetes, such as: people who eat sweets and starches are prone to diabetes; the first key to controlling diabetes is to stabilize blood sugar, and some recent studies on blood sugar control have pointed out that vitamin D can help control weight and blood sugar, to avoid exacerbation of diabetes, how true is it? The pharmacist reminded that taking 5 major foods to prevent diabetes can keep away from the threat of diabetes!
How is diabetes caused?
Chairman of Taiwan Preventive Health Care Association, pharmacist Zhao Shunrong, master of pharmacy, explained that diabetes is mainly caused by genetics, poor life style, or autoimmune reaction. When normal people consume sugar or starchy foods, the blood sugar concentration will rise, and the pancreas will secrete an appropriate amount of insulin to control the blood sugar within the normal range; although sugar will not directly cause type 2 diabetes, too much sugar will cause weight Increased obesity increases the risk of type 2 diabetes. Diabetes has serious health consequences, accelerating aging, damaging the kidneys, cardiovascular system, eyes and nerve tissue, and increasing cancer risk.
Diabetics should reduce the intake of sugary foods to avoid elevated blood sugar
Will eating sweets and starches lead to diabetes? A sugary diet will directly affect the rise in blood sugar levels, so it is recommended to avoid it as much as possible. Diabetic diet should be “1 less, 2 more”, that is, reduce the intake of sugary foods, eat more vegetables and moderate protein. Among the three meals a day, in addition to white rice, it is easy to eat food such as rice balls, bread, meat dumplings, rice cakes, dry noodles, etc. Be careful not to consume too much carbohydrates. To sum up, sweets and starches are less effective for type 2 diabetics in terms of insulin production and action. Therefore, after eating, once the blood sugar rises, it will not return to the normal range.
Regardless of the type of diabetes, the main goal of treatment is to control the blood sugar concentration and keep the blood sugar level within the normal range. The diabetes diet is based on the concept of a balanced diet. Pharmacist Zhao Shunrong pointed out that the long-term control goal of diabetes is to reduce, slow down, or completely prevent the occurrence of complications. Therefore, in addition to taking hypoglycemic drugs on time, “diet control” and “regular and moderate exercise” as well as “normal life” are very important methods.
If you have diabetes, you must control your blood sugar levels. But do you know what can spike your blood sugar? The cause of blood sugar fluctuations is mainly from diet. Every diabetic affects food and drink differently, so it’s best to track how food responds to your blood sugar. Paying attention to these common factors can help you maintain your health.
Study: Vitamin D improves glucose tolerance and insulin resistance.
Study: Vitamin D Improves Glucose Tolerance, Insulin Resistance
Recent studies have pointed out that vitamin D can stabilize blood sugar. Pharmacist Zhao Shunrong said that more and more evidence shows that vitamin D deficiency is a factor in the occurrence of type 1 and type 2 diabetes. Evidence shows that the insulin-secreting beta cells in the pancreas have been found to contain the vitamin D receptor VDR. Vitamin D improves glucose tolerance and insulin resistance. A lack of vitamin D can lead to decreased insulin secretion.
Does vitamin D help manage weight and diabetes? Pharmacist Zhao Shunrong said that Dr. Stephanie Sisley, an assistant professor at Baylor College of Medicine in Houston, Texas, had published “Low Vitamin D Levels and Obesity, Type 2 Diabetes is related to cardiovascular disease, but vitamin D deficiency is common in obese people and patients with type 2 diabetes. Our findings prove that vitamin D may play a role in the pathogenesis of obesity and type 2 diabetes through its role in the brain.”
[Dr. Sisley’s research results]:
Vitamin D in the brain was determined to improve glucose tolerance and insulin sensitivity by performing a glucose tolerance test. Vitamin D acts on the brain to reduce body weight, fat mass and food intake.
[Domestic pharmacist comment]:
Pharmacist Zhao Shunrong compiled a number of clinical reports and stated that there is a large amount of evidence showing that the role of vitamin D in regulating blood sugar levels is related to the prevention or treatment of diabetes. A vitamin D study showed that early childhood vitamin D supplementation was associated with a 29% lower risk of developing type 1 diabetes. Currently, vitamin D3 supplementation of 400 IU is recommended in all infants until adequate intake of formula, milk or other foods is sufficient to provide 400 IU/day.
It’s very difficult to get enough vitamin D from sunlight or food sources alone. The Institute of Medicine (IOM) recently updated the Dietary Reference Intakes (DRI) for Vitamin D, recommending a daily vitamin D supplement of at least 800 IU for ages 9-70. However, aim for a serum 25(OH)D level of at least 40 ng/ml.
An observational study from the Health Research Vitamin D and Diabetes of 83,779 women older than 20 years found that those with low vitamin D levels had an increased risk of developing type 2 diabetes. A daily intake of greater than 800 IU of vitamin D and 1,000 mg of calcium was associated with a 33% lower risk of type 2 diabetes. Elevating vitamin D to normal levels was associated with a 55% relative reduction in the risk of developing type 2 diabetes.
Top 5 Foods to Prevent Diabetes
The purpose of diabetes diet control is “not strict restriction, but moderate control.” As long as you learn the concept of food replacement, your diet can be varied and flexible. Joel Fuhrman, M.D., president of the Food and Nutrition Research Foundation of the National Academy of Sciences, said that low glycemic load (GL) foods can help prevent diabetes and are also the best foods for diabetics.
1. Green vegetables
Green vegetables are the most important food for preventing and reversing diabetes, with one study reporting a 9 percent lower risk of diabetes with daily consumption of green leafy vegetables.
2. Nonstarchy Vegetables
Non-green, non-starchy vegetables, such as mushrooms, onions, garlic, eggplant, peppers, etc., are an important part of the diet to prevent or reverse diabetes.
3. Fresh fruit
Fruits are rich in fiber and antioxidants, making them a nutritious choice for satisfying sweet cravings. Eating three servings of fresh fruit a day was associated with an 18% lower risk of diabetes.
Beans are an ideal carbohydrate source with a low glycemic load because they are protein and rich in fiber and resistant starch, carbohydrates are not broken down in the small intestine, which reduces the amount of calories absorbed. In addition, resistant starch is fermented by bacteria in the colon and may protect against colon cancer.
4. Beans
Beans are an ideal carbohydrate source with a low glycemic load because they are protein and rich in fiber and resistant starch, carbohydrates are not broken down in the small intestine, which reduces the amount of calories absorbed. In addition, resistant starch is fermented by bacteria in the colon and may protect against colon cancer.
5. Nuts
Nuts have a low glycemic load, aid in weight loss, and have anti-inflammatory properties that may prevent insulin resistance. A health study found that eating 5 or more servings of nuts per week lowered the risk of diabetes by 27%. In patients who already had diabetes, the same amount could reduce the risk of heart disease by 47%.
Pharmacist Zhao Shunrong reminded that a diet of fresh fruits, vegetables, nuts, and beans is the most effective way to prevent or even reverse diabetes while promoting long-term health. In a recent study of patients with type 2 diabetes, it was found that after using this diet, 90% of the participants were able to take diabetes medications. After one year, the average glycated hemoglobin HbA1c was 5.8, which is the normal range for non-diabetics.