Not eating sugar does not mean controlling sugar! Are you still ineffective in controlling sugar?

In such a fast-paced, high-calorie modern lifestyle, the number of diabetics is increasing. In my country, one in every 10 adults has diabetes, and one in every three adults has prediabetes. With the improvement of living standards, the number of diabetics is increasing year by year, so sugar control is undoubtedly a topic that has received much attention. However, many people have misunderstandings about sugar control, thinking that not eating sugar can achieve the goal of sugar control. In fact, not eating sugar does not mean controlling sugar. So, how should we correctly understand sugar control and take effective methods to control sugar?

Controlling sugar intake does not mean not eating sugar

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Sugar is an essential nutrient for the normal functioning of the human body. It is unscientific and impossible to completely avoid sugar. In our daily diet, there are very few foods that are completely sugar-free, and they only differ in the amount of sugar they contain.

Sugar control does not just mean reducing or stopping eating sugar, but effectively managing and controlling sugar intake. This includes making reasonable adjustments to the intake of added sugar, natural sugar, and high-sugar foods. The goal of sugar control is to maintain blood sugar stability and avoid excessive fluctuations in blood sugar, thereby reducing the health risks caused by high blood sugar.

Sugar control generally refers to anti-glycation reaction, which prevents free sugar in the body from combining with collagen, destroying healthy skin and causing skin aging.

The importance of effective sugar control

Excessive sugar intake can lead to a series of health problems, so sugar control has become an important part of maintaining health and preventing disease.

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1. Sugar control and prevention of diabetes

Diabetes is a common chronic disease, and its incidence rate is increasing year by year, which seriously affects people's physical health and quality of life. Excessive intake of sugar is one of the important causes of diabetes. A high-sugar diet will lead to excessive secretion of insulin, causing the body to be in a state of high blood sugar for a long time, and eventually lead to insulin resistance and the occurrence of diabetes. Therefore, sugar control is a key measure to prevent diabetes.

2. Sugar control and cardiovascular health

Cardiovascular disease is one of the leading causes of death worldwide, and high blood sugar is one of the important risk factors for cardiovascular disease. Long-term high blood sugar can damage vascular endothelial cells and cause cardiovascular diseases such as arteriosclerosis and hypertension. Controlling blood sugar can lower blood sugar levels, thereby reducing the risk of cardiovascular disease.

3. Sugar control and weight control

A high-sugar diet is one of the main causes of obesity. Excessive sugar intake can lead to excess energy, obesity and a series of health problems. Controlling sugar intake can control energy intake, help maintain a healthy weight, and prevent obesity and related diseases.

4. Sugar control and prevention of dental caries

Dental caries is a common oral disease, mainly caused by poor oral hygiene and eating habits. A high-sugar diet can cause bacteria in the mouth to multiply, produce acidic substances that corrode teeth and cause dental caries. Controlling sugar intake can reduce sugar intake and reduce the risk of dental caries.

Effective ways to control sugar levels

1. Arrange your diet properly

Choose low-sugar, low-GI (glycemic index) foods, such as whole grains, vegetables, fruits, beans, etc., and reduce the intake of high-sugar, high-GI foods, such as candy, sweet drinks, cakes, etc. At the same time, arrange meals reasonably to avoid blood sugar fluctuations caused by overeating.

2. Increase physical exercise

Appropriate physical exercise can help consume excess sugar in the body and improve the body's metabolic level. It is recommended to do aerobic exercise, such as brisk walking, jogging, swimming, etc., and do at least 150 minutes of moderate-intensity exercise per week.

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3. Maintain good living habits

Sufficient sleep and a good attitude are very important for blood sugar control. Try to avoid staying up late and ensure 7-8 hours of sleep every day. At the same time, maintaining a good attitude and reducing mental stress will help maintain stable blood sugar.

4. Rational use of drugs

For patients with poor blood sugar control, doctors may recommend medication. Use medications rationally, strictly follow doctor's orders, and pay attention to adverse drug reactions. On the basis of medication, combine diet control and physical exercise to achieve better blood sugar control.

Controlling sugar is an important part of maintaining health, which involves all aspects of our eating habits, lifestyle and physical health. Not eating sugar does not mean controlling sugar. We should understand the true meaning of controlling sugar and adopt scientific and effective methods to control sugar. Effective control of blood sugar can be achieved through a variety of means such as reasonable diet arrangements, increased physical exercise, maintaining good living habits and reasonable use of drugs when necessary. Let us act together and move towards a healthier life!

Source: Chongqing Tianji Network Co., Ltd.

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