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In the picturesque Sunshine City, 65-year-old Aunt Ouyang is a well-known tailor who is loved by customers for her exquisite craftsmanship and passionate personality.
However, despite her energetic appearance, Aunt Ouyang found a worrying problem during a recent family health check-up – her blood sugar levels were abnormally high. This is undoubtedly a wake-up call for her, because there is an indispensable element in her diet - taro.
Taro, a starchy food, has always been a frequent guest on Aunt Ouyang's table. She likes to eat it as a staple food and enjoys its unique sweetness and soft texture. However, the results of this medical examination forced her to re-evaluate the role of this food in her diet.
Doctors point out that although taro is rich in fiber and trace elements, its high starchy nature allows it to be quickly converted into glucose after being digested and absorbed by the body, which can be a potential danger for people trying to control blood sugar levels.
Taro has a high glycemic index (GI), which means it raises blood sugar levels quickly, and for people with prediabetes or already diabetic, excessive consumption of taro may exacerbate the difficulty of blood sugar control.
More specifically, most of the carbohydrates in taro are starch, which is broken down into simple sugars in the body and quickly absorbed, causing a rapid rise in blood sugar levels.
Although taro is rich in dietary fiber, the ratio of dietary fiber content to starch is not enough to effectively alleviate the rapid rise in blood sugar. This rapid rise in blood sugar can put stress on the body, especially in the secretion and regulation of insulin, especially in middle-aged and older adults with low insulin sensitivity.
A state of persistent hyperglycemia can lead to damage to the body's multiple systems. Hyperglycemia can accelerate vascular aging, promote the development of atherosclerosis, and then increase the risk of cardiovascular and cerebrovascular events. For seniors like Aunt Ouyang, good blood sugar control is not only about daily quality of life, but also the key to preventing various complications.
The doctor advised Aunt Ouyang to adjust her eating habits, especially to reconsider the proportion of taro in her diet. In place of taro, you can use foods with low GI values, such as legumes and whole grains, which have less blood sugar effects and are more suitable for people who need to control their blood sugar.
At the same time, the doctor also reminded Aunt Ouyang that a reasonable diet should be varied, and should not rely too much on one ingredient, but should have a balanced combination of nutrients to support the various needs of the body and help maintain stable blood sugar levels.
After adjusting her taro intake, Aunt Ouyang began to accept further advice from her doctor, focusing on reducing the intake of several other whole grains that may affect blood sugar control, and how to maintain vascular health through overall lifestyle improvements.
Doctors specifically point to three common whole grains — corn, sweet potatoes and pumpkin — that while they have their own nutritional value, they need to be more careful when it comes to blood sugar management.
Corn, a food that occupies an important place in the diet of many countries, is rich in carbohydrates, especially starch. Corn has a relatively high GI, which means it can quickly raise blood sugar levels.
For diabetics or individuals with poor blood sugar control, corn, while natural, can cause blood sugar fluctuations due to its high GI attributes, which requires tight control of its intake in an eating plan. Moreover, although corn contains vitamins and minerals, it is not recommended to eat it frequently as a staple food because of its blood-raising properties.
Sweet potato, which is a food recommended for many healthy diets, is rich in nutrients such as dietary fiber, vitamin A, and potassium. However, sweet potatoes are not low in glycemic index, and although their glycemic effects are lower than those of regular potatoes, they can still cause a rapid rise in blood sugar when consumed in larger amounts.
Therefore, doctors recommend that Aunt Ouyang should pay attention to the portion size of sweet potatoes while enjoying them, and pair them with high-protein or healthy fatty foods as much as possible to alleviate its effects on blood sugar.
Finally, pumpkin, a popular vegetable rich in β-carotene and low in calories, is a healthy choice in many diets. But at the same time, pumpkin has a relatively high glycemic index, especially when it's cooked.
Although pumpkin can bring color and nutrients to the table, the doctor still reminded Aunt Ouyang that it should be eaten in moderation and pay attention to its specific effects on blood sugar.
In addition to adjusting the diet, doctors also emphasize the importance of maintaining an active lifestyle. He advises Aunt Ouyang to maintain at least 30 minutes of moderate-intensity exercise every day, such as brisk walking or swimming, which not only helps improve cardiopulmonary fitness, but also enhances the body's sensitivity to insulin and further helps blood sugar control.
Aunt Ouyang was also taught to maintain a good mental state. Stress and mood swings can have a direct impact on blood sugar levels, and stress can be effectively managed through regular leisure activities, adequate sleep, and participation when possible. These lifestyle adjustments can not only help Aunt Ouyang better manage her blood sugar levels, but also improve her quality of life.
In order to further strengthen blood sugar management, the doctor also introduced Aunt Ouyang to modern technology for blood sugar monitoring. Using a home glucose meter or continuous glucose monitoring system (CGM) can help her understand changes in her blood sugar in real time, allowing her to adjust her diet and exercise plan more precisely.
Foods such as oats, apples, legumes, nuts, and seeds are all good sources of soluble fiber. By including these foods in every meal, Aunt Ouyang not only improves blood sugar control, but also enjoys a rich variety of delicious flavors.
Staying hydrated is also an important aspect of blood sugar control. Adequate water intake can help maintain blood mobility and promote the elimination of metabolic waste. Aunt Ouyang is advised to drink at least 8 glasses of water a day, especially in a high-fiber diet, adequate water intake can help fiber work better, prevent constipation, and also help blood sugar control.
Aunt Ouyang gradually felt the improvement in her health. Her blood sugar levels have become more stable and her weight is gradually reaching a healthy range. Her mental state and physical fitness have also improved significantly, allowing her to enjoy life better and continue to shine in her passion as a tailor. (All names have been changed)
What do you think about high blood sugar? Welcome to discuss in the comment area!
[1] Cong Yuan. Using Food Glycemic Index to Provide Dietary Guidance for Diabetic Patients, Shanxi Medical Journal (Second Half Monthly), 2010-11-25