Many people eat these 3 types of food every day! Eating too much increases the risk of diabetes!

Blood sugar is closely related to the food we eat. In life, many people unknowingly consume foods that have a negative impact on blood sugar. Eating too much of some foods may even cause diabetes!

Today we will talk about these three types of food: refined white rice and noodles, high-salt foods, and processed meat products .

Eating too much refined white rice and flour increases the risk of diabetes

A research team from Tufts University in the United States analyzed the epidemiological data on diet and type 2 diabetes in 184 countries around the world. The study showed that in 2018, more than 14.1 million cases of type 2 diabetes were caused by poor diet, accounting for more than 70% of newly confirmed cases worldwide.

Poor carbohydrate quality is the main pathogenic factor of type 2 diabetes. Among them, the main dietary factor causing the disease burden of type 2 diabetes is insufficient intake of whole grains (accounting for 26.1%), followed by excessive intake of refined rice and wheat (accounting for 24.6%).

Image source: Eat three meals a day

Countermeasures

It is recommended that you stop eating white rice and white noodles every day and increase the intake of whole grains, potatoes and beans . If the canteen or takeaway does not provide whole grain rice, you can cook a pot at home and seal and freeze it in portions for a week's consumption.

-Whole grains refer to grains that have not been finely processed, or that have been milled, crushed, flaked, etc., but still retain the bran, germ, endosperm and natural nutrients of the whole grains. Such as oats, black rice, highland barley, brown rice, yellow rice, buckwheat, coix seed, etc.

- Among potatoes , sweet potatoes, taro, potatoes, yam and other foods can be used as staple foods, replacing part of refined white rice and flour, and they also have the function of regulating immunity. Generally, adults can eat 50~100 grams (raw weight) of potatoes every day.

-Miscellaneous beans include mung beans, red beans, peas, broad beans, kidney beans, chickpeas, etc., which are an important part of the staple food. Generally, the total amount of whole grains and miscellaneous beans that an adult eats every day can be between 50 and 150 grams (raw weight).

Eating too much high-salt food increases the risk of diabetes

Not long ago, a study published by Tulane University in the United States showed that eating too much salt increases the risk of type 2 diabetes.

The study included 402,982 adults in the UK Biobank, with a median follow-up of 11.8 years, during which time 13,120 people developed type 2 diabetes.
The study found that compared with those who never or rarely added salt to their food, those who occasionally, always, and always added salt had an 11%, 18%, and 28% increased risk of type 2 diabetes, respectively.

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Countermeasures

Too much salt will inhibit the secretion of insulin and affect the ability of insulin to lower blood sugar. To prevent diabetes, the taste must not be too strong. The average adult with light physical activity should consume no more than 5 grams of salt per day, less than a beer bottle cap, which is approximately equivalent to 2,000 mg of sodium.

Use less soy sauce, MSG, yellow paste, and salad dressing when cooking; eat less pickled foods such as pickles , salted fish, bacon, cured duck, sausage, ham, and other high-salt foods.

In addition, many biscuits, cheese, beverages, plums, candied dates, apricots, potato chips, shrimp crackers, and noodles all contain a lot of sodium. When shopping in the supermarket, be sure to be alert to hidden salt and develop the habit of reading food labels when buying food.

When purchasing solid food, if the sodium content in the nutrition label on the outer packaging exceeds 600 mg/100 g , it is considered a high-salt food and you should buy and eat less.

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Eating too much processed meat may increase diabetes risk

Researchers from Tongji Medical College of Huazhong University of Science and Technology summarized and analyzed data from seven prospective cohorts involving 570,296 subjects.

The results showed that there was a U-shaped relationship between unprocessed red meat and diabetes risk. The risk of diabetes was lowest when eating about 40 grams per day, and eating large amounts of red meat increased the risk of diabetes.

Moreover, for East Asians, eating processed meat increases the risk of diabetes by 12%. Not eating processed red meat and eating less unprocessed red meat can help prevent diabetes.

In Western populations, consuming 50 grams of processed meat per day increases the risk of developing type 2 diabetes by 51%.

Image source: Eat three meals a day

Countermeasures

Processed meat products refer to meat products that have been pickled, smoked, fermented, or otherwise treated to enhance flavor or preserve the meat, such as ham, bacon, sausage, bacon, beef jerky , etc.

It is not a problem for healthy adults to eat a small amount occasionally, but they should not eat it for a long time or in large quantities.

Planning and production

Source: Eat three meals a day

Author: Yu Kang, Professor of Clinical Nutrition Department, Peking Union Medical College Hospital

Reviewer: Tang Qin, Director and Researcher of the Science Popularization Department of the Chinese Medical Association

Editor: Yinuo