Oh my god! These foods are the key to high blood sugar!

According to a study published in the Journal of the American Medical Association, the prevalence of type 1 diabetes among young people in the United States has increased by 17%, and the incidence of type 2 diabetes has increased by 62%. Among them, the incidence of type 1 diabetes has climbed from 18.5‰ in 2016-2019 to 22.4‰ in 2021-2023; the incidence of type 2 diabetes has increased from 14.8 cases per 100,000 people per year to 24.7 cases.

These reasons are the key to high blood sugar

Excessive intake of high-sugar foods:

In the American food culture, the consumption of sugary drinks is very high. For example, carbonated drinks, fruit juice drinks, etc., these drinks contain a lot of added sugar. A bottle of common 500ml carbonated drinks may contain 50-60 grams of sugar. When the human body consumes these high-sugar drinks, blood sugar will rise rapidly. Like cupcakes, donuts, etc. The refined sugar and flour in these desserts will quickly break down into glucose in the body, causing blood sugar to rise. Moreover, long-term and frequent consumption of high-sugar foods will cause the pancreatic β cells to work under high load for a long time, and the insulin secretion function will gradually be damaged, eventually causing hyperglycemia.

Impact of high-fat foods:

American fast food is rich in saturated fat, such as hamburgers, French fries and fried chicken. High-fat foods will reduce insulin sensitivity. Insulin is a key hormone that helps cells absorb glucose. When the body's sensitivity to insulin decreases, the efficiency of cell glucose absorption decreases, and the glucose in the blood cannot be effectively used, resulting in increased blood sugar.

Dietary fiber deficiency:

The intake of vegetables and whole grain foods is relatively insufficient. Dietary fiber can delay the absorption of carbohydrates and reduce the peak blood sugar level after meals. However, Americans generally have a low intake of dietary fiber. For example, the consumption of foods rich in dietary fiber such as whole wheat bread is not as much as refined white bread. This speeds up the digestion and absorption of food in the intestines, and the rate of blood sugar rises faster.

Serious consequences of high blood sugar! !

1. Acute and severe consequences:

Diabetic ketoacidosis (DKA), hyperosmolar hyperglycemic syndrome (HHS)

2. Chronic and severe consequences:

Diabetic retinopathy, diabetic nephropathy, diabetic neuropathy

3. Macrovascular complications:

Cardiovascular disease, cerebrovascular disease

If high blood sugar is not effectively controlled, it will cause a series of serious diseases, and in emergency situations, it will cause sudden death.

How to eat healthily and prevent and control high blood sugar in life?

1. Vegetables

Spinach: Rich in dietary fiber, it can delay the absorption of carbohydrates, thereby avoiding a rapid rise in blood sugar.

Broccoli: A nutritious cruciferous vegetable. It contains chromium, which can increase insulin sensitivity and help the body better use glucose.

Celery: Rich in dietary fiber and a variety of minerals. Its dietary fiber can promote intestinal peristalsis, prevent constipation, and also help control blood sugar

2. Whole grains

Oats: High-quality whole grains, rich in water-soluble dietary fiber such as β-glucan. It can form a sticky substance in the intestines, slowing down the digestion and absorption of carbohydrates, thereby stabilizing blood sugar.

Brown rice: It retains a large amount of dietary fiber, vitamins and minerals. The GI value of brown rice is about 55-60, and every 100 grams of brown rice contains about 78 grams of carbohydrates. Compared with white rice, brown rice takes longer to digest and absorb in the intestines, which can avoid a sharp rise in blood sugar.

3. Beans

Black beans: Rich in protein, dietary fiber and trace elements. The dietary fiber helps regulate blood sugar, and the GI value of black beans is low, about 30.

Red beans: It is rich in dietary fiber and saponins. Saponins can lower cholesterol, and dietary fiber can delay the absorption of carbohydrates. The GI value of red beans is about 40, and every 100 grams of red beans contains about 63 grams of carbohydrates.

4. Fruits

Apples: Contain pectin, which is a water-soluble dietary fiber. Pectin can form a gel-like substance in the intestines to slow down the absorption of glucose.

Blueberries: Rich in anthocyanins, which are antioxidants that help improve insulin sensitivity.

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Summary:

Hyperglycemia is a complex and serious health problem that needs to be taken seriously in the United States and around the world. A deep understanding of its causes, a comprehensive understanding of its impact, and the active adoption of effective treatment and management measures are of immeasurable significance for improving the health of patients with hyperglycemia, reducing the risk of complications, and alleviating the burden of public health.