Sweet bread is an irresistible temptation. Overeating carbohydrates (including sugar) and fats, combined with lack of exercise, can lead to weight gain and an increased risk of diabetes. Prevention of diabetes is most important, and once diagnosed, consistent management is necessary to avoid dangerous cardiovascular and cerebrovascular diseases. Let's review blood sugar management and diet again.

 

Eating too many carbohydrates... increased mortality rate

 

A study has found that middle-aged diabetes patients have a higher mortality rate if they cannot restrict carbohydrate foods. The research, published in the international journal 'Clinical Nutrition,' analyzed the relationship between diabetes, carbohydrate intake, and mortality over ten years among 143,050 Koreans aged 40 to 69.

As a result, diabetic patients who consume more than 69% of their total energy intake from carbohydrates experienced increased mortality rates. For every 10 percentage point increase in carbohydrate intake, the mortality rate rose by 10%. Increasing sugar intake by 1 gram per day was associated with a 2% increase in mortality. Consumption of added sugars such as sweeteners increased mortality by 18% for each 1 gram increase per day. Conversely, in people without diabetes, there was no observed relationship between carbohydrate, sugar, added sugar intake, and mortality.

 

Whole grains, legumes, vegetables, low-fat dairy products... expected to reduce blood sugar levels

 

To prevent and control diabetes, it is most important to avoid overeating and to maintain a consistent amount of carbohydrates. According to data from the Korea Disease Control and Prevention Agency, high-quality carbohydrates with a low glycemic index (whole grains, legumes, vegetables, low-fat dairy products) can help reduce blood sugar levels. Consume foods rich in monounsaturated fatty acids (plant oils such as canola oil, olive oil, perilla oil, and nuts) and polyunsaturated fatty acids (fish, perilla seeds, legumes), while reducing intake of saturated fats (such as meat fat) and trans fats (such as snacks). It is recommended to keep daily sodium intake within 2,300 mg.

 

If you can't give up bread... "With dietary fiber in whole grain bread"

 

For people with high blood sugar levels, it is advisable to eat whole grain bread with a low glycemic index along with high-fiber, low-fat dairy products if they want to eat bread. Dietary fiber reduces sugar in the body, lowers insulin levels, and causes blood sugar to rise slowly and gradually. Dietary fiber is mainly found in vegetables and fruits, and also in seaweeds such as kelp, mushrooms, and legumes. The main natural dietary fibers include cellulose in the tough parts of vegetables, pectin in fruits like apples, and the slimy alginate found in seaweeds like kelp and kombu.

 

Drinking a sweet beverage after a meal and sitting for a long time is 'poison'.

 

Blood sugar begins to rise significantly between 30 minutes to 1 hour after a meal. It is good to move your body during this time, but walking slowly immediately after eating can also be helpful. However, since digestion is in progress, vigorous exercise should be avoided. Sitting for a long time while drinking beverages containing sugar after a meal is not recommended. To manage blood sugar levels, it is important to practice "move after eating." Instead of sitting right away, even light strolling can be beneficial.

 

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Carbohydrates are good for blood sugar.

If the amount is not appropriate,

Replace bread with whole grains.

 

It's savory. Whole grains are also delicious.