Song Jun, chief technician and professor of food and nutrition hygiene at the Shanghai Municipal Center for Disease Control and Prevention, and consultant of China Clinical Nutrition Network, was diagnosed with type 2 diabetes when his father was hospitalized for thyroid nodules.
At that time, she was still in high school, and she remembered that her father had been taking medication strictly and following the dietary requirements of diabetics, but the disease had progressed for almost 20 years. "He grew thinner and thinner, and eventually died of lung disease," she recalled. ”
In 2015, Song Jun's blood pressure was higher than normal, and his BMI (body mass index, body mass index) soared to nearly 32 kilograms square meters (30 kilograms of square meters diabetes risk score is 5 points, and the total score of six items such as age, waist circumference, systolic blood pressure, gender, and family history is 25 points, which is high risk), and his mother reminded: It's time to pay attention to your health!Even then, her liver function and fasting blood sugar levels were within normal ranges.
We know that we have a higher risk of developing diabetes due to genetic factors, and obesity increases the risk of developing type 2 diabetes by 6 times. So, she set out to **, paying more attention to her waistline.
As a nutrition expert, she has found that many times, obesity is due to not eating scientifically enough. "If you eat 100 grams of greens more per day, you can lose an average of 25 grams per day;Eating 100 grams more red or yellow vegetables can reduce an average of 74 grams per dayEating more than 100 grams of onion vegetables can reduce an average of 129 grams of weight per day......”She decided to start with nutritional science, combined with nutritional diagnosis and treatment, epigenetics, and medical testing, to control blood glucose and insulin levels, and not to be a "sugar person".
Start Practice:Vegetables should be given priority, and carbohydrates should be particularIn 2019, Song Jun collaborated with his son Sun Yuexuan, who was still a chemistry major at the time, to develop a visual "blood glucose balancing plate" (blood glucose balancing plate) in 10 months.
Using a 6-inch BGB plate (equivalent to the size of the palm of 4 hands, reference thickness and area, excluding fingers), I learned the Mediterranean dietary pattern and anti-inflammatory diet that Xi the best diet, combined with the characteristics of local food, and chose dishes with less processing to see the original appearance of the ingredientsIf you add it again, the order of entries should also follow the above arrangement.
At present, the success rate of practice in half a year is more than 95%, and not only successfully reduced its BMI to 223kg, even many friends around me have controlled their blood sugar and weight in this way. “My feeling is that the BMI has come down, my temper has improved, the acne and melasma have disappeared, and the ** are smooth. ”
What if Visual China eats too much in this meal?Then the next meal should be reduced proportionally. "Generally stick to 3 days, and the total intake of one meal will start to decrease!"Keep each meal to 20 minutes. This is exactly how long it takes for the brain to receive the signal. The number and time of meals should be relatively fixed every day.
If we eat non-stop between meals, and the food induces a persistent increase in blood sugar concentrations, the pancreas will send insulin to work frequently due to the rise in blood sugar levels. Over time, 'insulin resistance' develops. In the blood, the concentration of insulin continues to rise, at a high level for a long time, and gradually develops hyperinsulinemia, which directs the liver to convert glucose into triglycerides and store, and people will become fat and even sick, reducing HDL levels. ”
In addition, it should be noted that nuts and fruits are in moderation, and berry trees are better than herbs. When eating dumplings and wontons, the ratio of them to vegetables should be 1 2 each.
Drink about 2000 ml of water every day, boiled water, weak tea, lemonade, peppermint tea, and light spice tea, and the urine is light yellow. In addition to the main meal, drink a few sips of water when you are hungry and feel the feedback from the body, because when the body is short of 1% water, the feedback given to the brain is that you are hungry or hungry. At this time, it is best not to eat foods that raise blood sugar and insulin!
This year, Song Jun and his son collaborated on a book: "My Blood Sugar, My Decision", which summarizes the practical results of the past two years. We hope to help more people balance their blood sugar, activate insulin, control their weight, and enjoy food with a clear and relaxed mind.
When it comes to controlling blood sugar and weight, we need to pay special attention to carbohydrate intake. Carbohydrates, the only food component that directly raises blood sugar levels, are the main determinants of insulin secretion. Song Jun emphasized:
The staple food should be complex, preferably colorful: red (sweet potato), orange-yellow (carrots, pumpkin), green (fruits, legumes), white (whole grains).
Corn minced corn with corn germ removed is a coarse grain and cannot be considered a whole grain. Whole grains are grains that remain intact in proportion to the aleurone layer, endosperm, germ and bran after being whole or crushed. Eating large grains of whole grains can help stabilize blood sugar after meals by reducing the surface area of food contact with digestive enzymes. ”
Daily Practice:
A well-balanced combination to help you control your blood sugar
A healthy diet is one that is small and varied. "Sweet potato porridge and quinoa and red bean porridge belong to complex carbs that raise sugar;Sweet buckwheat porridge with minced spinach is a complex carb that does not raise sugar;Whole wheat bread is baked and diced, then mixed with a vegetable salad, which is also a complex carb that does not raise sugar. ”
Sun Yuexuan further gave an example: "White rice has a GI value (glycemic index) of 80, which is a high GI food, but if seaweed and olive oil are added to rice, the ratio is 348%, seaweed 28%, water 619%, olive oil 05%, and its GI value drops to 529。”
Some of Visual China's daily health tips can also help control blood sugar, such as keeping bagel refrigerated for 12 to 24 hours before consumption. Some of the starch will be converted into resistant starch, and resistant starch is a dietary fiber, similar to whole wheat, not easy to be digested by the intestines, after entering the colon, it is fermented by intestinal microorganisms, and then absorbed, which can better regulate blood sugar levels, reduce insulin response, and use the body's stored fat for metabolism, and can also improve constipation, ** reduce the risk of colorectal cancer and other cancers.
Song Jun said: "The important thing is to eat happily. In this way, pepsin secretion will also increase, so that the protein can be better digested into amino acids for our body. You can start with two bites of vegetables and one bite of meat, and strive to achieve 80%, and gradually make the mix healthier. ”
TV series "A Good Girl's Single Meal".People reach middle age
Over 40 years old to adjust the "saccharification".Ages (Advanced Glycation End Products) is one of the leading causes of diabetic nephropathy, which can be used to evaluate and detect insulin resistance and abnormal glucose metabolism in advance.
"Saccharification" often occurs in our three meals a day, during high-temperature cooking (frying, frying, grilling, charcoal grilling, broiling, etc.), from sugar, protein, and fat, through this year's popular "Maillard reaction", the color looks darker, like a layer of sticky caramel colored syrup, covering the surface of cells, such as shiny braised pork, sweet rock sugar gourd.
Visual China: How to avoid "saccharification" in life?Advocate low-temperature cooking, try to avoid high-temperature frying, reduce the consumption of convenient ultra-processed foods, and fast food with high sugar, high oil, high fat, high salt, and multiple condiments.
Sun Yuexuan, who is a special pastry chef for French dairy products at the CIIE, said that there are many practical tips on "reversal". For example, "Adding water and shortening the cooking time during the food heating process can control the age content. Eating more red, purple and black berries can also reduce the level of ages in the body."
Draw the key points:Regarding sugar and sugar substitutes, except whether or not it is glycemic or not,
Also pay attention to whether you can liter insulin or not!Sugar, divided into monosaccharides (glucose, galactose, fructose), disaccharides (sucrose = glucose + fructose, maltose = glucose + glucose, lactose = glucose + galactose), polysaccharides (starch, fiber). Monosaccharides are better than disaccharides, and disaccharides are better than polysaccharides, and the simpler the better.
Normally, food is broken down into glucose, causing blood sugar levels to rise and peak at 05 1 hour. In people with insulin resistance and diabetes, the peak blood sugar after a meal occurs in 1 2 hours, and in severe cases, there will even be a blood sugar peak in 3 hours after a meal, and some are accompanied by food accumulation (delayed gastric emptying) and hypoglycemia before meals. Galactose and fructose, on the other hand, are sent to the liver for metabolism and then to the bloodstream, which is much farther than glucose to reach the blood directly through the intestines, so they raise blood sugar significantly slower than glucose.
Visual Chinese artificial sweeteners instead of added sugars do not reduce the risk of cardiovascular disease. Aspartame, which has been officially declared a possible carcinogen in category 2b by the WHO, and steviolin, another semi-natural glycosubstitute, have an insulin-raising effect even higher than eating sugar, and sucralose increases insulin levels by 20%.
When controlling sugarShould you eat less fruits too?Song Jun's practice,Treat fruit as a staple food and manage it。She explains: "For people with poor liver and kidney function, fruit is not considered a healthy food. The amount of fruit consumed per day should be controlled to the size of 1 palm. Excessive intake accelerates oxidation and affects glucose metabolism. Grapes and oranges, citrus, excessive intake can also affect uric acid. ”
Song Jun and Sun Yuexuan subdivided fruits into two categories: sucrose and glucose higher than fructose (sweetness decreased after refrigeration) and fructose higher than sucrose and glucose (sweetness increased after refrigeration). In terms of taste, fructose is "pre-sweet", glucose is "post-sweet", and fructose is sweetness on sucrose glucose. Glucose was first found in grapes and got its name;Sucrose is a vitamin A enhancer, and moderate intake also has a significant effect on iron absorption, and can also improve the absorption rate of calcium.
Visual ChinaFruits that contain more fructose than sucrose and glucose include:: Durian, Putian lychee, mandarin, orange, pomelo, mangosteen, pineapple, fig, lychee, persimmon, cherry, apple, pear, plum, peach and other fruits.
These need to be refrigerated.
Fruits that contain more sucrose and glucose than fructose include:: Banana, passion fruit, pineapple, apricot, peach, strawberry, kiwi, longan, grape, watermelon, kumquat, lemon, blackberry, blueberry, shakya fruit, amla, lime, avocado, etc. Do not refrigerate these fruits!
Song Jun suggested: "If it is difficult to avoid sugar substitutes, you should choose according to your different metabolic advantages. The misconception is that sugar substitutes do not raise blood sugar, but they can be eaten indefinitely, which will also cause metabolic burden problems. One is to do it in moderation, even if it's a natural sweetener;Second, it is recommended that sugar substitute foods be eaten separately to reduce the metabolic burden. ”
Edited by Jing Jing.
Interview & Written by Tintin.
*Ray, Visual China, Interviewees are available.
The cover is from Visual China.
This article appeared in the November-December 2023 issue of Fashion Health.
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