A recent revelation has sent shockwaves through the health community as new data indicates that the prevalence of prediabetes among Chinese adults has reached an astonishing 35.2%. This translates to approximately 1.76 out of every five individuals grappling with abnormal blood sugar levels. The “invisible army of hyperglycemia” is steadily growing, encompassing a diverse range of demographics, from late – night – working programmers to young milk tea enthusiasts and obese teenagers. As this health concern continues to escalate, understanding the factors contributing to it and effective control measures have become of utmost importance.
There are several seemingly innocuous habits that can be far more detrimental to blood sugar levels than directly consuming sugar. For instance, those who indulge in late – night barbecues are unknowingly wreaking havoc on their bodies. Eating at night disrupts the natural insulin rhythm, and the advanced glycation end products (AGEs) present in barbecued food accelerate the aging of blood vessels. The solution? Finish dinner before 7 p.m., and if a late – night snack is necessary, opt for sugar – free yogurt and a handful of 10 almonds.
Similarly, individuals who gobble down their meals in a mere 2.5 minutes are also at risk. Eating too quickly causes a sharp spike in post – meal blood sugar. The scientific approach to eating involves chewing each mouthful 20 times, and using thin chopsticks can help deliberately slow down the eating speed. Office workers who remain seated for long hours are another vulnerable group. After sitting still for three hours, the muscle’s ability to intake glucose decreases by 40%. Incorporating fragmented exercise, such as doing one – minute wall squats or 20 toe – stands every hour, can mitigate this issue.
Moreover, relying on fruit as a staple, being a beer addict, dieting for weight loss, and succumbing to stress can all have a significant impact on blood sugar levels. Those who consume an excessive amount of fruit, especially high – glycemic index (GI) fruits, not only experience rapid blood sugar rises but also face the risk of developing fatty liver due to excessive fructose intake. Beer consumption inhibits the breakdown of glycogen in the liver, potentially leading to nocturnal hypoglycemia. Dieting, particularly when followed by excessive eating after exercising on an empty stomach, causes significant blood sugar fluctuations and increases the burden on the pancreas. Stress hormones can also prompt the liver to release glucose, resulting in elevated blood sugar levels even without food intake.
When it comes to managing blood sugar through diet, there are ten crucial truths to keep in mind. First, it’s a misconception that fewer staple foods are better. The brain relies on glucose, so ensuring that 45% – 60% of daily energy (about 200 – 300 grams) comes from staple foods is essential. Opt for low – GI options like black rice, oats, and corn. Secondly, avoid grinding coarse grains into a paste, as the original form of whole grains is more effective in slowing down blood sugar rises.
Mixing staple foods with meat and vegetables can delay the absorption of starch and reduce overall calorie consumption. Consuming an appropriate amount of meat, with protein making up 15% – 20% of total energy intake (and less for those with kidney disease), is advisable. Incorporating more tofu and soy products, being cautious of high – carbohydrate vegetables, reducing salt intake, eating small meals frequently, being wary of “sugar – free” products, and consuming fruits in moderation are all key dietary strategies.
To reverse the blood sugar crisis, there are several golden rules. Adjusting eating habits can develop a “dull” blood sugar curve. For example, replacing white rice with cooked and cooled potatoes or overnight mixed – grain rice can reduce the GI value by 20 – 30%. The “1 fist of staple food + 2 fists of green leafy vegetables + 1 palm of high – quality protein” mnemonic can serve as a useful guide. Exercising before blood sugar peaks, such as taking a 15 – minute brisk walk 20 minutes after a meal, can lower blood sugar peaks by 20 – 25%.
Getting sufficient sleep is crucial as it repairs pancreatic islet cells; three consecutive days of insufficient sleep (5 hours) can reduce insulin sensitivity by 20 – 30%. Additionally, maintaining a scientific water intake of 1500 – 1700ml per day, while avoiding large – volume single – time consumption, is also beneficial. Small lifestyle changes, like swapping milk tea for sugar – free lemonade and adding 3000 more steps to the daily routine, can go a long way in achieving a more stable blood sugar level. It’s time to take action and spread the word to loved ones, so together, we can fend off the blood sugar crisis.
