If you don’t want diabetes to come to you, try to eat less of these three kinds of food. Don’t regret it until you get diabetes.

There are more than 400 million diabetics in the world, and Chinese people account for a quarter of them. Among the complications caused by diabetes, severe ones can threaten life and health, such as cardiovascular disease. Diabetes is divided into type 1, type 2 and other types, and half of type 2 diabetes is caused by diet. This is why we need to control our diet to control diabetes. Diabetes is a lifelong disease and there is no possibility of cure. Moreover, the various complications caused by diabetes bring many harms to diabetic patients. Therefore, there is such a saying that "diabetes is not life-threatening, but complications are." If you don't want to get diabetes, try to eat less of these 3 kinds of food.

Eat less salt

Food is the first necessity of the people, and salt is the flavor of food. Salt is the main condiment in life and is an indispensable condiment for every meal. With the participation of salt, the dishes made will be flavorful. The various pickled vegetables pickled by the elderly at home are also very popular with the family. When you are busy and don’t have time to cook, you can eat pickled vegetables with steamed buns with relish. However, everything will turn into the opposite extreme, and eating too much salt will bring disadvantages. Generally speaking, when it comes to preventing diabetes, we all know that we should eat less sugar. What is less known is that eating too much salt for a long time will also increase the risk of diabetes.

The main component of salt is sodium chloride. Studies have shown that sodium chloride can enhance the activity of amylase and promote starch digestion, which can cause hunger and make people eat more involuntarily. Eating too much high-salt food will burden the pancreas. When insulin secretion is abnormal, the small intestine absorbs free glucose faster and blood sugar concentration will increase significantly. Eating too much salt can also cause chronic diseases such as high blood pressure, cardiovascular disease, and kidney disease. If you don't want diabetes and other chronic diseases to come to you, please eat less salt and high-salt foods. The Chinese Nutrition Society recommends that daily salt intake should be less than or equal to 6g, and this amount needs to be strictly controlled. In particular, the invisible salt in food often inadvertently increases your salt intake.

Eat less sugar

The main forms of sugar in the human body are glucose in the form of transportation and glycogen in the form of storage. After being ingested by the human body, sugar in food is converted into glucose and absorbed, and then transported to various tissue cells through the blood for synthesis and decomposition. This is sugar metabolism, which is used to maintain the balance of glucose concentration in the blood. Long-term excessive intake of sweets will consume the glucose tolerance factor chromium, and the body's ability to tolerate glucose will decrease. In the long run, the body's only blood sugar-lowering insulin will be insufficiently secreted, resulting in symptoms such as increased blood sugar and diabetes.

Sugar is the main energy source in the body and has a high calorie content. This is why people who want to lose weight are afraid of sugar. Eating sweets for a long time will inevitably lead to obesity, followed by diabetes, a common disease among most obese people. Due to the long-term intake of excessive free sugars, the consumption rate of fat in the body is reduced, causing fat accumulation, blood sugar to rise rapidly, increasing the burden of insulin and easily leading to insulin resistance, which is the pathological basis of type 2 diabetes.

Eat less oil

Most people think that to prevent diabetes, they just need to control the amount of sugar in their diet, but they don’t know that controlling oil is also important. Edible oil is a type of fat, and controlling dietary fat is a key part of preventing diabetes. Studies have found that a high-fat diet reduces insulin sensitivity. Oil, like sugar, is a major cause of obesity. The unit calorie of fat is extremely high, and 1g can produce 9 kilocalories.

Insulin can transport and store excess fat in the body. Long-term indulgence in greasy food will definitely increase the burden of insulin and affect its secretion. Undoubtedly, insulin is the only hormone in the human body that can lower blood sugar. Once insulin secretion is too low, blood sugar will rise rapidly and uncontrollably, and over time it will be favored by diabetes. To reduce the incidence of diabetes, please eat less oil and high-oil foods, and pay special attention to invisible oils, such as nuts, cookies, etc., which can make us consume excessive fats without knowing it.

The current medical level has not been able to completely cure diabetes. That is to say, once you have diabetes, you need lifelong treatment. So if you want to stay away from diabetes, you must prevent it as early as possible. So how to prevent diabetes?

How to prevent diabetes?

Type 2 diabetes is mainly caused by diet, so prevention should start with a healthy diet. First of all, you should adjust your diet structure and eat more foods that are high in protein, high in dietary fiber and low in glycemic index. Eat meals at regular times and quantitatively, with the calorie distribution of the three meals being 1/5, 2/5, and 2/5. Reduce the proportion of refined foods, eat more whole grains, eat less staple foods and more vegetables, which can effectively delay the entry of glucose into the blood. Change the cooking method, use more steaming, cold mixing and other cooking methods, use less oil and salt, and eat a light diet. Try to use olive oil containing monounsaturated fatty acids and high potassium and low sodium salt, and pay attention to the intake of chromium-containing foods, such as fish, shrimp, brown rice, green leafy vegetables, etc.

While controlling your diet, you should exercise regularly to maintain a balance between eating and moving. Regular exercise can help increase muscle and reduce fat. Increased muscle can store muscle glycogen, which will enhance the use of blood sugar, thereby increasing the body's sensitivity to insulin, effectively improving glucose tolerance and lowering blood sugar.

At present, our living standards are improving, but the incidence of some chronic diseases is also increasing. Data show that most of the patients invaded by the recent outbreak of the new coronavirus have a history of chronic diseases. This reminds us to pay attention to lifestyle and the prevention of chronic diseases, and not to test the disease and challenge the bottom line of chronic diseases. It should be noted that diabetes is showing a trend of younger age. In other words, the prevention of diabetes is not age-specific, and the earlier the prevention, the farther away from diabetes. For the health of yourself and your family, please eat less salt, sugar, and oil, three indispensable foods for every meal. Don't wait until you really get diabetes to regret it!