Are you aware of the hidden sugars lurking in your daily diet that could be increasing your diabetes risk? This eye-opening article reveals how seemingly healthy foods, like those made with flour, contribute significantly to sugar intake.Learn the surprising sources of sugar and steps you can take to lower your risk and protect your health.
Diabetes Risk: Teh Hidden Sugars in Everyday Foods
Jakarta – The rising rates of diabetes are a growing concern for public health officials. While many associate excessive sugar consumption with obvious culprits like candy and sugary drinks, experts are now highlighting the hidden dangers lurking in seemingly innocuous foods made from flour.
Key Finding:
Carbohydrates from sources like rice, potatoes, and flour significantly contribute to sugar intake and can increase diabetes risk.
A specialist at Dr. Nur rahmah Islands Hospital emphasized this point during a recent discussion on diabetes, stating, Actually, we have thought that the name of sugar is from sweet food, from sweet drinks. but we forget that there are other sources of sugar, especially from the carbohydrates we consume, whether it is indeed from rice, from potatoes, from flour, it also produces carbohydrates.
This underscores the importance of understanding the glycemic impact of various carbohydrate sources.
The Modern Diet: A Risky Combination
The typical modern diet frequently enough combines rice, a staple carbohydrate, with other carbohydrate-rich foods like those found in processed meals. This dietary pattern, coupled with sugary beverages, significantly elevates the risk of developing diabetes mellitus.
- High-Risk Combinations: Rice combined with flour-based foods (e.g., meatballs, vermicelli) and packaged drinks containing over 20 grams of sugar.
- Cumulative Effect: Frequent consumption of these combinations overwhelms the body’s ability to regulate blood sugar levels.
The Pancreas Under Pressure: A Pathway to Insulin Resistance
When the body is consistently bombarded with high levels of carbohydrates, the pancreatic beta cells are forced to produce excessive amounts of insulin. This overproduction can lead to insulin resistance, a condition where cells become less responsive to insulin, requiring the pancreas to work even harder.
If such a lifestyle continues to recur, Nur said that the pancreatic beta cells will be overwhelmed to produce continuous insulin in large quantities that cause insulin resistance. The pancreas will also work heavier to process sugar that enters the body to be converted into energy or stored in the muscles.
Dr. Nur Rahmah Islands Hospital Specialist
Insulin resistance impacts the liver and muscles, which play a crucial role in processing glucose. When these organs become less efficient, excess glucose remains in the bloodstream, further exacerbating the problem.
Preventing Diabetes: A Holistic approach
Preventing diabetes requires a thorough approach that includes dietary modifications and lifestyle changes. Limiting sugar intake is essential, but it’s equally important to be mindful of carbohydrate sources and portion sizes.
After a long time the insulin is not optimal work or the pancrean beta cells are tired to continue to issue insulin. now this is what will be the forerunner of diabetes mellitus. So one of them is indeed we must minimize, instead of us not being able to consume sugar but in limited quantities.
Dr. nur Rahmah Islands Hospital Specialist
The World Health Institution (WHO) recommends that adults limit their added sugar intake to no more than 50 grams (approximately 4 tablespoons) per day.
WHO Recommendation:
Limit added sugar intake to 50 grams (4 tablespoons) per day for adults.
Along with managing sugar and carbohydrate intake, incorporating protein, healthy fats, fruits, and vegetables into the diet is crucial. These foods provide fiber, which helps regulate blood sugar levels, and antioxidants, which combat toxins.
Lifestyle Adjustments for Diabetes Management
For individuals already diagnosed with diabetes, regular physical activity is vital. Engaging in 30-45 minutes of exercise daily, such as aerobics, jogging, brisk walking, or swimming, can significantly improve blood sugar control.
