2016 countering diabetes

Diabetes will become the seventh leading cause of death.

With rapid economic development and accelerated industrialization, changes in lifestyle, and an aging population, the prevalence of diabetes in our country is rapidly increasing, becoming another serious chronic non-communicable disease that threatens human health after cardiovascular and cerebrovascular diseases and tumors.

According to the World Health Organization's prediction, by 2030, diabetes will become the seventh leading cause of death.

What is diabetes?

Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar and provides energy necessary for life. If sugar cannot enter cells to be used as energy, it accumulates in the blood, causing harm.

There are two main types of diabetes. Type 1 diabetes patients usually cannot produce insulin on their own and therefore need insulin injections to sustain life. Type 2 diabetes accounts for about 90% of diabetes cases. Patients can usually produce insulin but not enough or cannot use it properly. Type 2 diabetes patients are often overweight and sedentary, which increases their need for insulin.

The World Health Organization set the theme of World Health Day 2016 as addressing diabetes, mainly because the prevalence of diabetes is currently accelerating. A significant portion of diabetes cases can be prevented by taking simple and feasible measures in lifestyle, effectively preventing or delaying the onset of type 2 diabetes. Maintaining a normal weight, engaging in regular physical activity, and paying attention to healthy eating can reduce the risk of diabetes. Finally, diabetes can be controlled and managed by maintaining stable blood sugar levels through diet and exercise, avoiding complications.

The relationship between diabetes and 'sugar'

Humans are naturally sensitive to sweetness, making people generally love sweet foods. However, sweet beverages usually have high sugar content, and excessive sugar intake can lead to obesity and increased risk of diabetes. Therefore, sugar-free foods and beverages have entered our view.

Many people with diabetes tend to go to extremes in their diet, such as believing that certain foods are absolutely forbidden, treating sweets and fruits as absolute taboos, while thinking that some foods are beneficial for improving blood sugar and should be eaten more, like so-called 'sugar-free foods for diabetes' on the market. As a result, some people only eat vegetables or coarse grains.

Can diabetes patients really not touch any sugar at all?

First of all, it must be clear that the occurrence of diabetes is not directly related to the amount of sugar consumed but is due to reduced insulin secretion or abnormal function, leading to an inability to consume excess sugar. The principle of diet for diabetes patients is to balance energy intake and expenditure. Even if they eat sweets, as long as they increase their physical activity, they can metabolize the excess sugar. However, diabetes patients should try to eat less sweets because the sugar in these sweets is monosaccharides, which are easily absorbed and quickly raise blood sugar levels.

The term 'sugar-free food' can easily be misunderstood to mean that it does not contain sugar and has no effect on blood sugar, so it can be eaten freely. But in fact, not only sucrose and fructose, which people are aware of, affect blood sugar; almost all types of food, such as carbohydrates, proteins, and fats, produce calories and affect blood sugar. The so-called 'sugar-free food' only means that it does not contain sucrose, not that it has no calories.

1. 'Free' only means no sucrose

Do you think that food labeled 'sugar-free' really contains no sugar? Actually, 'sugar-free' is a conventional term used in commercial promotion, meaning that the food does not contain sucrose, but it may contain other types of sugar (such as glucose, maltose). In terms of calories, sucrose and glucose are similar, both about 4 kcal/gram. However, their blood sugar release rates in the body are different. Glucose and maltose release quickly, with glucose scoring 95 out of 100, while sucrose scores only 60.

2. 'Free' does not mean zero content

According to the national 'General Rules for the Labeling of Prepackaged Special Dietary Foods,' 'free' does not mean absolutely none but requires that the content in solid or liquid food is not higher than 0.5g per 100g or 100ml.

3. Food not sweet ≠ low calorie?

Whether food contains sugar is not determined by its taste! Even unsweetened food does not mean it is low in calories.

In conclusion, whether eating staple foods, side dishes, fruits, or so-called 'sugar-free foods,' one must consider the calories they contain. The World Health Organization provides the following dietary balance recommendations for diabetes patients:Daily staple foods should account for 50%-60% of total calories, proteins for 15%-20%, and the remaining 25%-30% should be fats. Staple foods should include a mix of coarse and fine grains, and side dishes should include a mix of meat and vegetables.

In 2017, the 'Chinese Diabetes Dietary Guidelines (2017)' was released, mainly targeting type 2 diabetes patients, providing general dietary guidance. The guidelines propose eight dietary recommendations:

1. Balance eating and exercise, use medication reasonably, control blood sugar, and achieve or maintain a healthy weight;

2. Set a fixed amount for staple foods, mix coarse and fine grains, with whole grains and legumes accounting for one-third;

3. Eat more vegetables, moderate amounts of fruits, with a variety of types and colors;

4. Eat fish and poultry regularly, moderate amounts of eggs and meat, and limit processed meat;

5. Consume dairy and beans daily, and choose snacks and additional meals reasonably;

6. Eat a light diet, drink enough water, and limit alcohol consumption;

7. Eat at regular times and in moderate amounts, chew slowly, and pay attention to the order of eating;

8. Focus on self-management and receive regular individualized nutritional guidance.

Is exercise suitable for people with diabetes? What should they pay attention to?

Many people know that exercise is beneficial for blood sugar. Regular and appropriate exercise can help diabetes patients control blood sugar and enhance physical fitness. However, due to their special physical conditions, diabetes patients must always pay attention to their physical condition during exercise. Before exercising, they should fully assess their physical fitness and condition and must develop an effective exercise plan under the guidance of a doctor.

Exercises suitable for diabetes patients

Brisk walking

Brisk walking in parks or other pleasant environments can exercise the heart and lungs, enjoy the scenery, relieve fatigue, and relax the body and mind.

Jogging

Jogging is a moderate-intensity aerobic exercise aimed at running a relatively long distance at a slow or moderate pace to warm up or exercise.

Tai Chi

Practicing Tai Chi helps relieve stress, improve balance, and increase body flexibility.

Stretching exercises

Stretching exercises improve muscle flexibility and joint mobility, relieve fatigue, and reduce injuries. They include warm-up and cool-down stretching exercises.

Water exercises

If diabetes patients do not have skin complications, they can engage in low-intensity aerobic exercises like swimming. Swimming helps burn calories and improve body flexibility.

Points to note during exercise:

1. Always warm up before exercising and cool down after exercising. Do not talk or take cold or hot baths immediately after exercising. It is best to monitor blood sugar levels before and after exercise to understand how different exercises affect you. Do not exercise when blood sugar is unstable.

2. When going out for exercise, carry snacks like biscuits or candies to eat if you experience early signs of low blood sugar, preventing hypoglycemia during exercise. Do not exercise on an empty stomach.

3. Choose suitable exercises, strictly control exercise time and intensity, and avoid strenuous exercise to prevent stimulating the sympathetic nervous system, which can cause an adrenaline response and raise blood sugar levels.

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