Changed this eating habit to control blood sugar... Did it cause a significant change in weight?

15 million people in the pre-diabetes stage, striving to control blood sugar levels

If you are in the pre-diabetic stage, you must thoroughly manage your blood sugar to prevent progression to diabetes.

 

Reducing excessive intake of carbohydrates, proteins, fats, simple sugars, and salt, especially by cutting down on carbohydrates to about 55% of total energy intake, can help improve blood sugar levels.

 

Excessive intake of carbohydrates, proteins, fats, simple sugars, and salt

 

Diabetes increases the risk of cardiovascular and cerebrovascular diseases along with hypertension and hyperlipidemia.

 

If blood sugar is not well managed, it can threaten life and lead to disabilities such as paralysis, speech and vision decline.

 

It is a stroke (ischemic stroke - hemorrhagic stroke). The pre-diabetic stage is the same.

 

If you cannot overcome this crisis, you will develop diabetes that requires lifelong management.

 

Let's revisit the relationship between blood sugar, diabetes, and body weight from a cautionary perspective.

 

"Pre-diabetes is too common"... "Please get through this critical period well"

 

According to the Korean Diabetes Association, approximately 15 million people (14.97 million as of 2020) are in the pre-diabetes stage.

 

There are approximately 6.05 million people over the age of 30 with diabetes. That's a very large number.

 

☆ These are people who must be careful with their eating habits and focus on exercise.

 

In particular, the previous stage must successfully overcome this critical point.

 

Even if it's difficult, you must pay close attention to your lifestyle habits to fully restore your blood sugar levels to normal.

 

Vegetables-Fruits-Proteins first, Carbohydrates last... What is the meal order I changed?

 

The "upside-down eating method" is relatively well known. It involves eating vegetables, fruits, and proteins (such as meat, eggs, and legumes) first, and consuming carbohydrates (such as rice, noodles, and bread) last.

 

☆ Fruits are not eaten as dessert; instead, they are mixed with raw vegetables and eaten before rice.

 

☆ Vegetables and fruits contain a lot of dietary fiber, which lowers blood sugar, triglycerides, and cholesterol in the body, and promotes a feeling of fullness, leading to eating less rice.

 

Protein sources such as meat, eggs, and legumes come next.

 

You can naturally reduce carbohydrate intake without intentionally removing rice.

 

Eating rice and noodles rapidly because you're hungry... blood sugar spikes and risk of belly fat

 

People who love noodles sometimes don't even glance at vegetable side dishes and immediately 'gulp down' the noodles.

 

Noodles or bread made from white flour cause blood sugar levels to rise quickly and sharply.

 

Some wheat-based foods containing added sugars, such as jajangmyeon, may cause blood sugar levels to spike even higher.

 

The problem is that raw vegetables are not served as side dishes at external restaurants.

 

Although pickled radish or onions are available, they are insufficient for blood sugar management.

 

Is it more important to eat less noodles, or should I order fresh vegetables separately?

 

Feeling full after a long period of sitting post-meal... "Move your body"

 

It's important to not just sit after a meal, but also to move your body.

 

Walking or similar activities are good when blood sugar rises 30 minutes to 1 hour after eating, but office workers lack the time.

 

It is good to increase physical activity, such as using the stairs, even immediately after a meal.

 

If blood sugar is not managed properly, fat accumulates in the body, leading to belly fat.

 

If you are in the pre-diabetic stage, you should focus all your efforts on stabilizing your blood sugar levels.

 

Having more muscle in the body helps with blood sugar management.

 

Office workers have only about an hour for lunch, so they have to sit and work immediately. They should take breaks by walking in the hallway, answering phone calls while standing, and moving around. Especially, sitting until just before going to bed after dinner is the worst. Diet experts emphasize "eating dinner early" because they want people to burn the calories consumed through physical activity before going to sleep. This is well-known information. Ultimately, the challenge is in actually practicing it. The only way is to be mindful, such as doing heel raises while watching TV.