June 28th (Friday) These days, there is a surge in diabetes among people in their 40s and 50s. 😱

Diabetes initially presents symptoms such as skin itching, pruritus, and blurred vision.

 

In the past, patients over 60 years old were predominant, but the age group is gradually decreasing to the 40-50s and 20-30s.

 

👉Dietary habit improvements for diabetes prevention👈

 

Consumption of foods rich in fiber

Whole grains, fruits, vegetables, and legumes, which are rich in fiber, help to moderate blood sugar spikes.

Fiber slows digestion, helping to stabilize blood sugar levels. It provides a feeling of fullness, preventing overeating and aiding in weight management.

 

▫️Healthy fat intake

Healthy fats such as avocados, olive oil, nuts, and fish reduce insulin resistance.

Healthy fats help regulate blood sugar levels and reduce inflammation. Omega-3 fatty acids improve cardiovascular health and prevent diabetes-related complications.

 

▫️Selection of low-fat foods

Fruits, nuts, and dark chocolate are foods with low sugar content and high nutritional value. They do not cause a rapid increase in blood sugar and provide nutrients to maintain health.

It helps with weight management and improving insulin resistance.

 

▫️Adequate protein intake

Lean meat, fish, legumes, and dairy products are foods rich in protein. Proteins help maintain stable blood sugar levels and support muscle mass.

It provides a feeling of fullness to prevent overeating and helps with weight management.

 

Regular exercise

Regular physical activity plays an important role in blood sugar control. Exercise improves insulin sensitivity, effectively regulating blood sugar levels.

It helps with weight management and overall health improvement.

 

Foods that cause diabetes

 

Refined carbohydrates

Refined carbohydrates refer to processed carbohydrates with the fiber removed, including white rice, white bread, white pasta, cookies, and cakes.

Refined carbohydrates contain little to no fiber and are quickly digested, causing a rapid increase in blood sugar levels.

It has a high glycemic index (GI) and can cause insulin resistance.

Continuous intake can lead to weight gain and obesity, which are major risk factors for diabetes.

 

Sugary drinks

Carbonated drinks, fruit juices, and energy drinks contain high concentrations of sugar.

Liquid forms of sugar are rapidly absorbed, causing a sharp increase in blood sugar levels. Beverages with high sugar content are high in calories and can lead to weight gain and obesity.

Excessive sugar intake increases insulin resistance and raises the risk of developing diabetes.

 

Foods high in trans fats

Trans fats are artificially processed fats, commonly found in margarine, processed foods, fast food, and some bakery products.

Trans fats increase insulin resistance and impair blood sugar regulation.

It causes inflammation and increases the risk of cardiovascular disease. It leads to weight gain and obesity, thereby raising the risk of diabetes.

 

High-fat processed meat

Processed meats such as ham, sausages, bacon, and hot dogs contain high levels of fat and sodium.

Saturated fats in processed meats increase insulin resistance. High-fat foods are calorie-dense and can lead to weight gain and obesity. High sodium content raises blood pressure, increasing the risk of cardiovascular diseases related to diabetes.

 

Godang Food

Snacks, cakes, ice cream, and candies are classified as high-sugar foods. High-sugar foods are quickly digested, causing a rapid increase in blood sugar levels.

High calories and low nutritional value lead to weight gain and obesity. They excessively stimulate insulin secretion, which can cause insulin resistance.

 

High-carbohydrate snack

High-carbohydrate snacks such as potato chips, crackers, and pretzels contain large amounts of carbohydrates.

High-carbohydrate snacks cause a rapid increase in blood sugar and induce insulin resistance.

It does not provide a feeling of fullness, which can lead to overeating, resulting in weight gain and obesity.

 

▪️Alcoholic beverages

Alcoholic beverages such as beer, wine, and cocktails contain various sugars and calories.

Alcohol interferes with blood sugar regulation in the liver and causes significant fluctuations in blood sugar levels. It is high in calories, which can lead to weight gain and obesity. Sugary cocktails cause a rapid increase in blood sugar.