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In many fruit shops, loquat is loved by many people because of its sweet taste and unique aroma. However, have you ever considered that these harmless-looking little fruits can have a big impact on blood sugar control?
Let's take a look at the loquat situation. Although loquat is not high in calories, it still has a lot of sugar. Its sweetness comes from its natural fructose and glucose, which are direct "drivers" of the rise in blood sugar levels. Especially for those who need to manage their blood sugar strictly, consuming loquat in large amounts may not be a wise choice.
There is a fruit shop owner who eats a lot of loquat every day. He may not have felt anything at first, but over time, he began to notice that his blood sugar was high. This is not a coincidence, but it is caused by his constant daily intake of these high-sugar fruits.
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There is also a fictional example, a middle-aged office worker who often uses sweets to relieve stress because of the pressure of work, and loquat is his first choice. He thought it was a healthy choice to choose fruits, but it didn't take long for him to find that his blood sugar levels were starting to go high in his physical exam. This reminds us that even natural fructose should be in moderation.
Further analysis shows that although loquat contains a variety of vitamins and minerals and has certain benefits for physical health, for diabetics or people with poor blood sugar control, excessive consumption of loquat may exacerbate blood sugar fluctuations. Therefore, it is particularly important to control the daily intake of loquat, especially during the ripening season.
The sugar in loquat not only directly affects blood sugar, but may also affect the body's sensitivity to insulin. If a person's insulin response is already sluggish, consuming large amounts of loquat may worsen the condition, which can worsen insulin resistance.
To understand this more intuitively, we can assume that there is a retired leader who tries to maintain his health by increasing his fruit intake, choosing loquat as his daily fruit. Because the fiber of the fruit helps in digestion. He found that he needed more insulin to handle the same amount of sugar, which is a typical symptom of insulin resistance.
While loquat is a delicious fruit, it may not be the best choice for people who need to control their blood sugar. Eating a balanced diet and avoiding health problems due to a preference for a certain food is an important topic that everyone should consider
When we discuss blood sugar management, most people think of limiting sweets, carbohydrates. However, there are some less common but really important factors that can also have a significant impact on blood sugar. Today, I'd like to share with you some dietary recommendations that may surprise you, which are things you should eat less when it comes to controlling your blood sugar, and not fruits, vegetables, or grains.
Many people may not know that processed meats such as sausages, bacon, and ham are not only high in salt and fat, but may also have added sugar and other chemical additives, which can indirectly affect blood sugar levels. While these added sugars don't amount as much as desserts, they are also a factor that should not be ignored over time for those who need to keep their blood sugar under tight control.
Consider a middle-aged man who often relies on fast food and processed foods for three meals a day because of his busy schedule. Although he took care to control his sugar intake, his blood sugar control did not improve. This is because the hidden sugar and high sodium content in these processed meats increased his insulin resistance and made blood sugar control more difficult.
We want to mention low-fat processed foods. In the supermarket, you may see a lot of foods labeled as "low-fat" or "fat-free", which may sound like a healthy choice. However, to compensate for the loss of taste, producers often add more sugar or artificial sweeteners to these foods.
Young women who love fitness choose a lot of low-fat foods in order to lose weight, which she believes can control calories and eat healthily. But she gradually noticed that despite her weight loss, her blood sugar began to fluctuate. The main reason was that she was consuming too many sugary low-fat foods, which were low-fat but the high-sugar ingredients interfered with her blood sugar control.
We also need to be aware that certain "health drinks", such as some sports drinks and fruit juice drinks on the market, often advertise to contain electrolytes or vitamins, which seem to be very suitable for post-workout supplementation. However, these drinks tend to contain large amounts of sugar or sugar substitutes, which are harmful to normal blood sugar maintenance.
Through these examples, we can see that even foods that appear healthy or harmless can have a negative impact on blood sugar management if you don't pay attention to their ingredients. Such dietary adjustments, although it takes time and effort to adapt, are all worth it for long-term health and blood sugar stability
In addition to these general recommendations, there are foods that you may not have considered in depth that play an active role in stabilizing blood sugar, and they are not the fruits, vegetables, or grains that we usually discuss.
Imagine black beans, mung beans, and red beans, which are not only rich in protein, but also contain a lot of fiber, vitamins, and minerals. Fiber, in particular, slowly regulates the rate at which sugar is absorbed in our body, helping us maintain stable blood sugar levels.
The protein in beans can also make us feel fuller and less hungry, which can be a good choice for those who need to pay attention to their diet to control their blood sugar.
There is a middle-aged business person who often needs to go out for socializing and has difficulty controlling his diet. He began experimenting with adding some legumes to each meal, such as adding a handful of black beans to a salad, or opting for tofu-based dishes. He noticed that his blood sugar fluctuations had decreased and his overall energy levels were more stable.
Take, for example, a retired teacher who loves nature and hiking, and she chooses to add a handful of walnuts and some chia seeds to her breakfast. Not only did she notice that this made her breakfast richer, but her energy was more durable and her blood sugar was more stable during her hike.
This change has been a game-changer for her, as it has not only improved her quality of life, but also helped her better manage her health.
Through these examples, we can see that by increasing our intake of legumes, nuts and seeds, and healthy fats, we can not only help stabilize blood sugar, but also improve our diet and health overall. Let's start today and try to introduce these beneficial foods into our daily diet to have a positive impact on our body and blood sugar control
What do you think about your high blood sugar? Welcome to discuss in the comment area!
Resources
Ping Huang, Application of continuous glucose monitoring in diabetic hemodialysis patients, Journal of Nephrology and Dialysis Kidney Transplantation 2024-06-28