Obesity + Diabetes = Sugar Obesity ~ 4 Tips to Avoid the Sweet Trap

Will drinking sugary drinks cause obesity? The answer is correct. Nutritionists point out that habitual consumption of sugary drinks increases the incidence of metabolic syndrome and type 2 diabetes. Especially for type 2 diabetes patients who have obesity problems, their risk of death will be increased compared to the average person, especially young people, so don't ignore the "sweet trap".

Su Xiuyue, director of the nutrition department at Taipei Medical University Hospital, pointed out that "diabetes" is obesity plus diabetes or blood sugar levels higher than normal. In Taiwan, if we add the more than 2 million people with diabetes and prediabetes, there are about 2 million people in total, and about 70% of these people have diabetes, which means that nearly 3 million people have this problem.

Drinking sugary drinks can easily lead to diabetes

Current research has confirmed that sugary drinks are associated with obesity, diabetes, metabolic syndrome, and even gout. Of course, sugary drinks are not limited to cola. Others include: soda, fruit juice, flavored drinks, sports drinks, sweet tea, energy drinks, etc. The love of drinking sugary drinks is an invisible killer that leads to obesity and diabetes.

To prevent diabetes and obesity, we must first combat obesity. Because, in addition to preventing type 2 diabetes, moderate weight control can also improve the three high diseases and prevent the risk of complications of diabetes and obesity. Therefore, overweight patients should start with a small reduction of 10% of their original body weight and gradually improve obesity and diabetes and obesity.

4 tips for staying away from the sweet trap

Nutrition Department Director Su Xiuyue emphasized that weight loss is the best way to prevent and improve diabetes and obesity, and you can stay away from the "sweet trap" through 4 dietary tips.

1. Quit drinking shaken drinks and sugary drinks: Generally, 500cc of sweetened canned drinks contain about 50 to 55 grams of sugar; 700cc of commercially available drinks contain about 60 to 80 grams of sugar; 700cc of milk tea with the highest sugar content has an even higher sugar content of 90 to 115 grams; sweetened coffee drinks also have 30 to 40 grams of sugar. If you drink one 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, popcorn, etc.

4. Eat less 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 will also cause the body's inflammation index to increase.

【Health Tips】:

Diet is the most basic and important principle for controlling blood sugar. In particular, we should pay attention to the intake of starch and sugary foods, reduce oil, salt and sugar, and increase fiber. In addition, regular exercise can boost the body's sensitivity to insulin and lower blood sugar concentration. It can also control weight, reduce blood lipids, and restore elasticity of muscles and blood vessels, thereby controlling blood pressure and reducing complications.