There are more than 400 million diabetics in the world, and the Chinese account for a quarter of them. Among the complications caused by diabetes, the heavier ones are life-threatening and health-threatening, such as cardiovascular disease. Diabetes is classified into type 1, type 2 and other types, and half of type 2 diabetes are eaten. This is why it is important to keep your mouth shut when controlling diabetes. Diabetes is a lifelong disease with no cure. And the various complications caused by diabetes pose many dangers to diabetics. Therefore, there is this talk “diabetes do not life, complications will kill”, if you do not want to suffer from diabetes, these 3 kinds of food you try to eat less.

Eat less salt

Food is the most important thing in life, and salt is the flavour of food. Salt is an indispensable condiment for meals as the main seasoning in life. With the participation of salt, the dishes made will have flavour. All kinds of small pickles made by the elderly at home are also quite popular among the family. Busy time to fry vegetables, small pickles with steamed bread can also be eaten with great relish. However, the opposite is true, eating too much salt will bring disadvantages. Generally speaking, when it comes to the prevention of diabetes, we all know that we should eat less sugar, little known is that eating too much salt over a long period of time will also increase the risk of diabetes.

The main component of salt is sodium chloride, and studies have shown that sodium chloride can enhance amylase activity and promote starch digestion, creating a sense of hunger and making people involuntarily eat more. And eat too much food containing high salt will cause the burden of the pancreatic islets, when the insulin secretion malfunction, the small intestine to absorb free glucose to speed up, the blood glucose concentration will rise dramatically. And eating too much salt can also trigger hypertension, cardiovascular disease, kidney disease and other chronic diseases. If you don’t want diabetes and other chronic diseases to come to you, be sure to eat less salt and foods with high salt content. The Chinese Nutrition Association recommends a daily salt intake of less than or equal to 6g, an amount that needs to be strictly controlled. In particular, the invisible salt in food will often increase your salt intake unintentionally.

Eat less sugar

The main forms of sugar in the body are glucose in the transport form and glycogen in the storage form. Sugar in food is ingested by the body and converted into glucose which is absorbed and then transported through the blood to the cells of various tissues for synthesis and catabolism. This is gluconeogenesis and serves to maintain the balance of glucose concentration in the blood. Prolonged excessive intake of sweets depletes the glucose tolerance factor chromium and the body’s ability to tolerate glucose is subsequently reduced. In the long run, it will cause insufficient secretion of insulin, the only glucose-lowering hormone in the body, and symptoms such as elevated blood glucose and diabetes will occur.

Sugar is the main energy provider in the body, calories are not low, this is why people who want to lose weight talk about sugar. Eating sweets for a long time will inevitably lead to obesity, and with it the common disease of most obese people – diabetes. As a result of long-term intake of excessive free sugar, the body fat consumption rate is reduced, resulting in fat accumulation, blood glucose rises rapidly, aggravating the burden of insulin and easily lead to insulin resistance, which is the pathological basis of type 2 diabetes mellitus.

Eat less oil

Most people think that all they need to do to prevent diabetes is to control the amount of sugar in their diet, but they don’t know that oil control should not be ignored. Cooking oil is a kind of fat, and the control of dietary fat is a key link in the prevention of diabetes, research has found that a high-fat diet will reduce insulin sensitivity. Oil is a major cause of obesity, as is sugar. Fats and oils have an extremely high unit calorie content, with 1g producing 9kcal.

Insulin can transport and store excess fat in the body. Long-term indulgence in one’s love of greasy food will definitely increase the burden on insulin and affect its secretion. There is no doubt that the only hormone that can lower blood sugar in the human body is insulin. Once insulin is secreted too little, blood sugar will rise uncontrollably and rapidly, and over time, you will be favoured by diabetes. In order to reduce the incidence of diabetes, please eat less oil and food containing high oil, pay special attention to invisible oil, such as nuts, biscuits, etc., it will make us consume excessive fat without knowing.

There is no way to completely cure diabetes with the current level of medicine. This means that once diabetes is developed, it requires lifelong treatment. So if you want to stay away from diabetes, you need to prevent it before it’s too late. So how to prevent diabetes?

How to prevent diabetes?

Type 2 diabetes is mainly an eating out diabetes, and prevention starts with a healthy diet. First of all, we should adjust the dietary structure, eat more high protein, high dietary fibre and low glycemic index food. Eat at regular intervals, with a calorie distribution of 1/5, 2/5 and 2/5. Reduce the proportion of fine food, eat more whole grains and less staple food and more vegetables, which can effectively delay the entry of glucose into the bloodstream. Change cooking methods, use more steaming, cold food, less oil, less salt, light diet. Try to use olive oil containing monounsaturated fatty acids and salt high in potassium and low in sodium, and pay attention to the intake of chromium-containing foods, such as fish, shrimp, brown rice and green leafy vegetables.

Control the diet at the same time to exercise regularly, to maintain a balance of food and movement. Regular exercise can play the effect of muscle gain and fat loss, muscle increase can store myoglycogen, the use of blood glucose will also be strengthened, thus improving the body’s sensitivity to insulin, effectively improve glucose tolerance and reduce blood sugar.

Nowadays, our living standards are improving, but the incidence of some chronic diseases is also increasing. Some data show that most of the patients of the recent outbreak of new coronavirus invasion have a history of chronic diseases. This reminds us to pay attention to our lifestyle and prevention of chronic diseases, and not to try to challenge the bottom line of chronic diseases. It is important to note that diabetes is trending towards a younger age group. This means that diabetes prevention is regardless of age, and the earlier the prevention the further away from diabetes you can get. For the sake of your own and your family’s health, please eat less salt, sugar, oil, these three meals indispensable food, don’t wait until the real diabetes to regret!