“Blood sugar management is so hard”… What are some good eating habits for a ‘bread lover’?

Sweet bread is a hard temptation to resist. Overeating carbohydrates (including sugar) and fats, coupled with a lack of exercise, leads to weight gain and increases the risk of diabetes. Prevention is paramount for diabetes, and once contracted, consistent management is essential to avoid dangerous cardiovascular and cerebrovascular diseases. Let's revisit blood sugar management and food.

 

I ate too many carbohydrates … Increase in mortality rate

 

A study has found that the mortality rate increases if middle-aged diabetic patients fail to moderate their carbohydrate intake. This is a paper published in the international academic journal 'Clinical Nutrition' that analyzed the relationship between diabetes, carbohydrate intake, and mortality over a 10-year period involving 143,050 Koreans aged 40 to 69.

As a result, mortality increased in diabetic patients who consumed more than 69% of their total energy from carbohydrates. For every 10 percentage point increase in the proportion of carbohydrate intake, the mortality rate rose by 10%. Increasing daily sugar intake by 1g led to a 2% increase in mortality. For every 1g increase in daily intake of added sugars, such as sweeteners, the mortality rate rose by as much as 18%. On the other hand, no relationship was observed between the intake of carbohydrates, sugars, and added sugars and mortality rates in people without diabetes.

 

whole grains , pulse , vegetable , low-fat dairy products … Expected blood sugar reduction effect

 

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

 

If you can't give up bread … “ Whole grain bread with dietary fiber ”

 

If someone with normally high blood sugar wants to eat bread, choose whole-grain bread with a low glycemic index and low-fat dairy products rich in dietary fiber. It is good to consume it together. 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, but is also abundant in seaweed such as kelp, mushrooms, and legumes. Representative natural dietary fibers include cellulose in the tough parts of vegetables, pectin in fruits such as apples, and the slippery alginic acid found in kelp and kombu.

 

If you sit for a long time while drinking a sweet beverage after a meal ' poison '

 

Blood sugar levels begin to rise significantly between 30 minutes and 1 hour after a meal. It is good to move your body at this time, but taking a slow walk immediately after a meal is also helpful. However, you should avoid strenuous exercise because you are still in the process of digestion. It is not good to sit for a long time while drinking sugary beverages after a meal. To manage blood sugar, you should practice the rule of "move after eating." Even strolling around instead of sitting down immediately can be helpful.

 

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Carbohydrates are the enemy of blood sugar.

If the amount is not adequate,

Replace bread with whole grains.

 

Nutty and whole grains taste good, too.