Wraps are better than cabbage leaves... The top 3 foods to prevent diabetes

The number of people with diabetes in Korea is said to exceed 20 million.

It is said to be the combined number of diabetes patients and pre-diabetes stages.

It is also the disease that affects the most people.. these days, many young people are also getting it.

You need to control your diet and make sure to exercise as well~

It is recommended to reduce instant foods and processed items, and to consume more dietary fiber.

The recommended daily intake of dietary fiber is 25 to 29 grams.

It is good to consume foods like avocado, shiitake mushrooms, pumpkin leaves, perilla leaves, and spinach well.

I should buy an avocado and make it into a rice bowl~

Koreans are more susceptible to diabetes. The prevalence rate is higher than that of Caucasians. It is believed to be due to the size of the pancreas. The pancreas of Koreans is smaller and has more fat compared to Westerners. Insulin secretion capacity is also reduced.

However, diabetes has a 'turning point' that once crossed, you can never go back. The entrance to this is the 'pre-diabetes' stage. Once you enter diabetes at this point, you can never return.

Why is it irreversible? When blood sugar remains high, insulin is excessively secreted to handle the sugar. Amidst the endless waves of insulin, the body's cells become confused. And at some point, they start to reject insulin. Even with insulin present, blood sugar remains high. Insulin resistance has developed.

Unresolved sugar ultimately accumulates as visceral fat. Visceral fat secretes an inflammatory substance called adipokine. This substance attacks and kills the pancreatic cells that produce insulin. The injured pancreas cannot secrete insulin properly.

Within the triad of insulin resistance, visceral fat, and a dying pancreas, our bodies progress toward diabetes. After that, the disease can be delayed with medication, but complete cure is impossible. If the same lifestyle habits are maintained, the condition will worsen.

However, as long as we control blood sugar levels in the previous stage to prevent the onset of diabetes, we are safe. We can extend this period indefinitely and enjoy the same daily life and lifespan as ordinary people.

The four years given after the warning light indicating pre-diabetes has turned on. After this period, simply delaying entry significantly reduces the risk of death. The pre-diabetic stage is not a time to worry excessively; rather, it is a moment to be thankful for having become aware of it.

 

The main principle to prevent diabetes is to reduce carbohydrate intake, lower calorie consumption, and increase physical activity. Preventing obesity alone is already half the success.

 

So, what kind of food is the best? The best foods are those rich in dietary fiber. Dietary fiber feeds the gut microbiota. The gut microbiota consume the dietary fiber and produce short-chain fatty acids. Short-chain fatty acids improve insulin resistance, reduce inflammation, and strengthen the immune system.

Not only is it highly effective for diabetes, but it also helps prevent diseases such as cancer and dementia. The recommended daily intake of dietary fiber is 25 to 29 grams. Usually, you can meet this requirement by eating 100 grams of green leafy vegetables along with whole grain rice.

The best foods in terms of dietary fiber are avocado, shiitake mushrooms, pumpkin leaves, perilla leaves, and spinach. In particular, avocados are also rich in vitamin E, perilla leaves contain a lot of beta-carotene, and spinach has a balanced array of all nutrients.

The American Diabetes Association also called green leafy vegetables like avocados, spinach, and kale "superstar foods" for diabetes. Other recommended foods included legumes, oily fish, nuts, berries, citrus fruits, whole grains, milk, and yogurt.

 

<Source: JoongAng Ilbo>