[리얼푸드=육성연 기자] “As I became middle-aged, I often found snacks such as rice cakes, bread, and chocolate.”
If you frequently eat snacks that raise blood sugar quickly as you get older, serious problems arise not only with belly fat but also with blood vessels. Medical experts warn that when blood flows through blood vessels in a hyperglycemic state, it continuously attacks cells while causing an inflammatory response.
Jeong Hye-soo, a professor of endocrinology at Hallym University Gangnam Sacred Heart Hospital, said, “When blood sugar rises repeatedly for a long time, endothelial cells of blood vessels are damaged. When blood vessels are damaged, vascular complications such as atherosclerosis, kidney disease, myocardial infarction, and stroke can occur.”
Change the order slowly… ‘Vegetables → Protein → Rice’
In health care, blood sugar rise is a risk factor, but in Korea, ‘sweet taste’ is relatively less alert than ‘salty taste’. Sweet snacks, as well as Korean food, contain a lot of sugar or high-fructose corn syrup.
Diabetic patients are gradually increasing. According to the Korean Diabetes Association, the number of diabetic patients over the age of 30 has doubled in 10 years, from about 3.12 million in 2010 to 6.6 million in 2020. This means that 1 in 6 adults (16.7%) has diabetes.
Changes in eating habits are the first priority in managing blood sugar. Not only the type of food, but also changing the order in which you eat can help. First, eat foods rich in ‘simi fiber’, then ‘protein’, and finally ‘carbohydrates’. In other words, after eating vegetable side dishes or salad, eat eggs, tofu, or meat side dishes, and eat rice last. This is because consuming enough dietary fiber slows down the rise in blood sugar after eating food. On the other hand, refined carbohydrates such as white rice or wheat flour raise blood sugar quickly.
There is another advantage. If you eat carbohydrates after eating fiber and protein, you will feel fuller and eat less. This can also prevent ‘overeating’ that raises blood sugar. When you eat a lot of food at once, blood sugar spikes occur that cause blood sugar to rise rapidly, causing abnormalities in insulin action.
Even if you change three meals a day…
If you change the order of meals and change ‘rice’ to whole grains, it is ‘golden prize cheomhwa (錦上添花)’. White rice is a food with a high glycemic index of 92 (per 100g, data from the Korean Nutrition Society). If you replace white rice, which is a refined carbohydrate, with brown rice, or oats, barley, or multigrain rice, which is a whole grain, the rise in blood sugar can be significantly lowered. Changing three meals a day to whole grains is an effective way to manage blood sugar.
Change the sugary drinks you drink every day
Foods that raise blood sugar quickly include snacks, breads, and sweet drinks that delight your mouth for just ‘a few minutes’.
Among them, sweet drinks such as latte, cola, and juice containing syrup or sugar are considered the main cause of blood sugar rise. A recent study found that excessive consumption of sugar-sweetened beverages increased the risk of premature death in people with type 2 diabetes.
According to a research paper published in the latest issue of the British Medical Journal (BMJ) by a research team at Harvard University’s School of Public Health, which analyzed data from 10,000 diabetic patients for 18 years, every time the frequency of drinking sugary drinks was added once a day, all causes The risk of premature death from
2023-05-03 23:34:31
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