As the living standards continue to improve, the dietary structure and living habits also change. diabetes has become the third major factor affecting human health after cardiovascular and cerebrovascular diseases and malignant tumors. In China, there are more than 114 million diabetics, accounting for one-quarter of the world's diabetes.
If you want to stay away from or reduce the harm of diabetes, it is important to develop a reasonable dietary structure. On October 26, researchers from Duke University and Harvard University published a research paper in "JAMA Network Open". The study found that compared with the normal diet group, the low-carb diet reduced blood sugar by a larger amount, weight loss, and the fasting blood sugar level was also significantly reduced. The results show that adhering to a low-carb diet may be an effective diet to prevent and treat type II diabetes .
What is a low-carb diet? When there is enough carbohydrate in the diet, it will be converted into fat and stored in the body, making people too obese and causing various diseases, such as hyperlipidemia, diabetes, etc. A low-carb diet means strictly controlling the intake of carbohydrates in the diet and increasing the intake of protein and fat. Compared with low-fat diets, low-carb diets not only have a good weight loss effect, but also can effectively control triglyceride , high-density lipoprotein , cholesterol , blood sugar, blood pressure , and is one of the effective methods to prevent and treat diabetes.
The popular low-carb diet methods are mainly four types of
1, ketogenic diet
ketogenic diet is a low-carb, high-fat diet, the goal is to keep carbohydrates at low levels so that the body enters a metabolic state called ketosis. In this state, the level of insulin will drop sharply, and the body will release a large amount of fatty acids from the fat storage. And a large amount of fatty acids are transferred to the liver, turning them into ketones. Ketones are water-soluble molecules that provide energy to the brain. The ketogenic diet html type 12 diabetes is beneficial and is also a relatively effective short-term weight loss method.
2, Mediterranean diet
Mediterranean diet is based on traditional foods from the Mediterranean countries in the early 20th century. Studies have shown that this diet may help prevent heart disease , breast cancer and type 2 diabetes. Low-carb Mediterranean is different from the regular low-carb diet, which emphasizes consuming more fatty fish, reducing red meat, and requires more extra virgin olive oil , away from fats such as butter.
3, zero carbohydrate
"eliminate" all carbohydrates in the diet, which is called the zero carbohydrate diet. People who follow a zero-carb diet eat meat, fish, eggs, and animal fat, some of which also consume salt and spices. But no studies have shown that a zero-carbohydrate diet is safe and can lead to a lack of important nutrients such as vitamin C and fiber, which is usually not recommended.
4. Low-carbon, high-fat (LCHF) diet
LCHF This is a very standard very low-carb, high-fat diet. It is emphasized that there are no processed foods in the diet. It is recommended to consume more natural meats, fish, shellfish, eggs, healthy fats, vegetables, dairy products, nuts and berries. The recommended carbohydrate intake in this diet is 20-100 grams per day.
No matter which low-carb diet is, what is suitable for others may not be suitable for you. You must choose according to your own physical condition. Choosing the right low-carb diet can really improve weight, reduce islet burden, prevent and improve the quality of life for people with diabetes.
If you don’t have the confidence to stick to a low-carb diet for a long time, you can also use a simpler way to control your carbohydrate and calorie intake in your diet. That is to follow the doctor's advice and strictly control the total amount of protein, carbohydrates, calories and other nutrients you consume every day.
Recommend a relatively simple calculation method here.We can download and install the Pioneer Bird APP on our mobile phone, an application that can intelligently monitor blood sugar. The dietary record function can accurately calculate the carbohydrate and calories by entering food types and weights. With this APP, we can know our daily intake as much as possible. If we eat too much intake of this meal, we should reduce the meal appropriately. At the same time, we should adhere to the principle of eating less and drinking less often, and scientifically control the total intake.
While controlling the total intake, you must remember to use drugs scientifically and monitor blood sugar. If you have blood glucose meter at home, you can bind the Pioneer Bird APP with one click, and you can automatically record the data after one test every day. For example, we strictly abide by the seven time periods of fasting, before and after meals, two hours after meals, and the day before bedtime. The Pioneer Bird APP can produce pre- and post-meal blood sugar trend charts for four time periods of the day, one week, one month, and three months, help us effectively analyze blood sugar fluctuations and timely formulate reasonable health management plans.
If you are worried about forgetting to measure blood sugar, you can also bind your family’s mobile phone with one click through the family monitoring function, so that your family can promptly remind yourself to monitor your blood sugar. Whether it is a low-carb diet or strict control of total intake, there is only one goal - to lower blood sugar and welcome a better life.
