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Copywriting丨Health 365
Editor丨Health365
On a sunny afternoon, 58-year-old Uncle Li was leisurely playing Tai Chi in the park of the community as usual. Who would have thought that this uncle, who usually seemed to be in good spirits and smiling, would suddenly fall to the ground unconscious. Although the people around him quickly called the emergency number, Uncle Li still passed away due to ineffective rescue.
The doctor gave the cause of death as an acute complication caused by high blood sugar.
The news came like a bolt from the blue and shocked everyone in the community. You know, Uncle Li is usually a vegetarian and has a very light diet, how could he die because of high blood sugar? What kind of secret is hidden behind this?
As a doctor with many years of clinical experience, I know the cunning and complexity of diabetes. Today, let me unravel this mystery for you and remind the majority of diabetics: there are 2 kinds of vegetarian food, you should try to eat as little as possible, or even not eat.
1. The "sweet trap" behind vegetarianism
Many people have the impression that a vegetarian diet seems to be synonymous with health and low sugar. Indeed, compared with big fish and meat, vegetarian food has a lower fat content and rich dietary fiber, which has a positive effect on weight control and prevention of cardiovascular and cerebrovascular diseases. And for diabetics, not all vegetarian diets are safe.
Uncle Li is a typical example. Although he adheres to a vegetarian diet, he prefers two foods: white rice porridge and potatoes. These two seemingly bland vegetarian foods actually hide a huge "sweet trap".
1. White rice porridge: The glycemic index is comparable to sugar water
White rice porridge, as a frequent guest at the Chinese breakfast table, is loved for its soft, glutinous, sweet, and easy-to-digest characteristics. For diabetics, it is an invisible "blood sugar killer".
This is the white rice porridge during the boiling process, the starch molecules become easier to digest and absorb after a long time of heating and hydrolysis. As a result, the sugar in the porridge quickly enters the bloodstream, causing blood sugar levels to spike. Studies have shown that the glycemic index (GI value) of white rice porridge is even comparable to that of some sugar waters.
Uncle Li has to drink a big bowl of white rice porridge for breakfast every day, which undoubtedly lays a hidden danger for his blood sugar control.
2. Potatoes: High in starch and prone to blood sugar fluctuations
Potatoes, as another common vegetarian diet, are loved for their rich nutrition and variety of cooking methods. For diabetics, potatoes are a food that needs to be treated with caution.
The starch content in potatoes is high, and most of them are fast-digesting starches. This means that potatoes, after entering the body, are quickly digested and broken down into glucose, which leads to an increase in blood sugar levels. Although potatoes also contain some dietary fiber and nutrients, their glycemic effects often do more harm than good for diabetics with poor blood sugar control.
Uncle Li usually likes to use potatoes to make various dishes, such as shredded potatoes, mashed potatoes, etc. These seemingly healthy vegetarian diets actually invisibly exacerbated his blood sugar fluctuations.
2. The "minefield" of diabetes patients' diet
In addition to white rice porridge and potatoes, what "minefields" do diabetics need to pay attention to in their diet? Here are some suggestions:
1. Avoid high-sugar fruits
Although fruits are rich in vitamins and minerals, not all fruits are suitable for diabetics. Some high-sugar fruits, such as bananas, grapes, lychees, etc., have a high sugar content, which can easily lead to an increase in blood sugar. When choosing fruits, diabetic patients should try to choose fruits with low sugar and low glycemic index, such as apples, grapefruits, cherries, etc.
2. Control your intake of staple foods
Staple foods are an integral part of the diet of people with diabetes, but excessive intake of staple foods can also lead to a rise in blood sugar. Diabetic patients should reasonably control the intake of staple foods and avoid overeating. Try to choose staple foods rich in dietary fiber, such as whole grains and whole grains, to reduce the risk of elevated blood sugar.
3. Pay attention to how you cook
The way you cook it also has an impact on the glycemic index of the food. High-temperature cooking methods such as frying and frying can destroy the dietary fiber and nutrients in food, leading to an increase in blood sugar. Diabetic patients should try to choose low-temperature cooking methods such as steaming, boiling, and stewing when cooking to retain the nutrients in food and reduce the risk of glycemic rise.
4. Monitor your blood sugar regularly
No matter how tightly controlled the diet is, people with diabetes need to monitor their blood sugar levels regularly. By monitoring your blood sugar, you can stay informed about your blood sugar control and adjust your diet and medication regimen as needed. This is essential for preventing diabetes complications and maintaining good health.
3. Eat scientifically to defeat diabetes
In the face of the "sweet burden" of diabetes, patients do not need to panic too much. As long as you master the scientific dietary principles and methods, you can effectively control your blood sugar levels and enjoy a healthy life.
1. Eat a balanced nutrient intake
People with diabetes should eat a balanced diet with adequate intake of nutrients such as protein, fat, carbohydrates, vitamins and minerals. By combining food properly, you can meet your body's nutrient needs while avoiding high or low blood sugar.
2. Choose foods with a low glycemic index
Foods with a low glycemic index (GI) help control blood sugar levels. When choosing food, diabetic patients should try to choose foods with low GI value, such as whole grains, legumes, vegetables, etc. These foods help reduce the risk of elevated blood sugar and are also rich in dietary fiber and nutrients.
3. Exercise moderately
Exercise is one of the most effective ways to control blood sugar. With moderate exercise, the body's utilization and consumption of glucose can be promoted, which can reduce blood sugar levels. People with diabetes can choose the type of exercise that suits them, such as aerobic exercises such as walking, jogging, swimming, and anaerobic exercises such as strength training.
It should be noted that when exercising, you should do what you can according to your own situation to avoid blood sugar fluctuations caused by overexertion.
4. Maintain good lifestyle habits
In addition to diet and exercise, people with diabetes should also maintain good lifestyle habits. Maintain adequate sleep, avoid staying up late, quit smoking and limit alcohol, etc. These habits help regulate the body's endocrine levels and keep blood sugar stable.
Fourth, the doctor has something to say
Behind Uncle Li's tragedy, we can't help but think: how can we prevent similar tragedies from happening again? As a doctor, I think the key is to raise awareness and awareness of diabetes.
Diabetes mellitus is a chronic metabolic disease that requires long-term management and control. Patients should establish a correct concept of health, and combine diet control, exercise and medication to form a comprehensive treatment plan. Regular monitoring of blood glucose levels and timely adjustment of treatment regimens are also essential.
All sectors of society should also strengthen publicity and education on diabetes. By educating people about diabetes and raising public awareness and attention to diabetes, more people can be encouraged to pay attention to their health and take proactive preventive measures.
Once again, I would like to remind diabetics to be extra cautious in their diet. Especially for those vegetarian foods that seem to be healthy but actually hide "sweet traps", we should be more vigilant. Only by eating scientifically and rationally matching food can we effectively control blood sugar levels and enjoy a healthy life. May every diabetic patient overcome the disease and regain their health!
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