High blood sugar leads to obesity! Say no to white terror food and stay away from sugar and obesity

High blood sugar levels are the biggest culprit for obesity. Doctors point out that blood sugar is the source of body heat. Once blood sugar is high, it is easy to cause metabolic syndrome and diabetes due to insufficient insulin secretion. If blood sugar is out of control for a long time, it will not only induce "diabetic obesity" but also increase the risk of death. It must not be taken lightly.

Zhou Shuoqu, a family medicine physician at the National Shuanghe Hospital, pointed out that blood sugar is the glucose in the blood. When the human body digests food, it converts starchy food into glucose as fuel for the body, and stimulates the pancreas to secrete insulin to control blood sugar. However, if insulin resistance is not secreted enough, it can easily cause diabetes and obesity.

People with diabetes and obesity have an increased risk of hidden death

The survey found that about 90% of type 2 diabetics in Taiwan suffer from obesity. Once diabetes is combined with obesity, it may cause "diabetes and obesity". If the more than 2 million people with diabetes in Taiwan are added to those with prediabetes, a rough estimate is that nearly 3 million people in Taiwan are facing the problem of "diabetes and obesity".

In fact, diabetes and obesity are not exclusive to the elderly, and are now becoming more common among young people. In particular, young obese people have an uncontrolled diet, lack of exercise, and often choose a refined diet of "white sugar, white starch, white oil (trans fat)" and other "3 major white terror foods", which has led to an increase in the population of diabetes and obesity and a hidden risk of death.

Unbalanced diet, reject white terror

Doctor Zhou Shuoqu emphasized that diabetes and obesity are the result of an unbalanced diet. Only by correcting eating habits and exercising regularly can one lose weight healthily. If you want to get rid of the "white terror" of refined diet, you must practice the following "4 sugar-reducing diets":

1. Quit shaking drinks and sugary drinks: 1 cup of 600cc full-sugar (about 10-16 sugar cubes) pearl milk tea has about 600 calories. If you drink 1 cup a day, you will gain 2 kg per month, and you can easily gain 24 kg in a year.

2. Eat less foods rich in refined sugars: such as candy, condensed milk, honey, sugar-added candied fruit, egg rolls, Chinese and Western desserts, canned sweets, etc. Festive foods such as moon cakes, rice cakes, etc. should only be tasted briefly.

3. Avoid eating foods that "may" contain trans fats: such as margarine, baking butter, donuts, bread, cakes, cookies, candy, French fries, non-dairy creamer, coffee creamer, salad dressing, general fried foods, pizza, microwave popcorn, etc.

4. Reduce the intake of refined carbohydrates: Carbohydrates are originally one of the three major nutrients, but refined carbohydrates such as white flour, white noodles, white bread, and even white rice are all refined carbohydrates with a high glycemic index. Eating too much will not only make you fat easily, but also cause inflammation in the body.

Stabilize blood sugar, diet and exercise to lose weight

In addition, Dr. Zhou Shuoqu also reminded that in order to keep blood sugar stable and avoid obesity, we should start with daily health management and master the "4 ways to stabilize blood sugar":

1. Increase the intake of dietary fiber foods: such as various vegetables, whole grains, beans, etc. Foods rich in dietary fiber can stabilize blood sugar after meals and avoid excessive fluctuations in blood fat, reducing body fat formation. For example, it is better to consume brown rice than white rice, and eating fruit is better than drinking fruit juice.

2. Follow the principle of a balanced diet: Do not use an extremely low-calorie diet to lose weight, otherwise it may lower your body's basal metabolic rate and make weight loss more difficult.

3. Drink more water and exercise regularly: Drinking water can eliminate waste from the body, and less salt can reduce the burden on the kidneys, stabilize blood pressure, and reduce body edema. Regular exercise can increase the body's metabolic rate, increase insulin sensitivity, and make blood sugar control more stable.

4. Weigh yourself regularly and measure your blood sugar: Weight control and blood sugar monitoring are direct ways to understand whether diabetes is well controlled. In addition to controlling your body weight, you should also be reminded to record each blood sugar value immediately in a blood sugar log, noting the date, time and medication dosage as an important reference for controlling blood sugar.