As a global health problem, diabetes has attracted widespread attention. With lifestyle changes and dietary adjustments, more and more people are suffering from this chronic disease. In daily life, we often hear some rumors about the relationship between food and diabetes, including the saying that "peanuts are the fuse of diabetes". So, do peanuts really cause diabetes? And what foods should we avoid to protect the function of pancreatic islets? This article will focus on these questions and provide you with an in-depth analysis of relevant knowledge points.First of all, let's be clear: peanuts are not a direct trigger for diabetes. In fact, peanuts are a nutritious food that is rich in protein, fat, vitamin E, minerals, and many other nutrients. Eating peanuts in moderation is good for your health.
However, why would anyone think that peanuts are linked to diabetes? This is mainly due to the high fat content in peanuts, which are mainly unsaturated fatty acids. For people who already have diabetes or insulin resistance, excessive fat intake may increase the burden on pancreatic islets and affect blood sugar control. In addition, peanuts are also relatively high in calories, and excessive consumption can easily lead to excess energy, thereby increasing the risk of obesity, which is an important cause of diabetes.
Therefore, when we consume peanuts, we need to pay attention to controlling our intake and avoid excessive consumption. For people who already have diabetes, they should arrange their diet reasonably under the guidance of a doctor to keep their blood sugar stable.
In addition to peanuts, there are some foods that we should avoid to protect the function of pancreatic islets and prevent the occurrence of diabetes. Below, we'll introduce you to three foods to avoid.
High-sugar foods: Foods high in sugar are the direct cause of the rise in blood sugar. Long-term intake of large amounts of high-sugar foods will not only increase the burden on pancreatic islets, but also may lead to insulin resistance and eventually lead to diabetes. Therefore, we should try to avoid high-sugar foods such as sweets, cakes, sweet drinks, etc. At the same time, when choosing staple foods, you should also try to choose foods with a low glycemic index (GI), such as oats, brown rice, etc.
High-fat foods: High-fat foods can also increase the burden on pancreatic islets and affect blood sugar control. In addition, excessive fat intake may also lead to health problems such as obesity and high blood lipids. Therefore, we should limit the consumption of high-fat foods such as fried foods, fatty meats, and animal offal. When cooking, you should also try to choose low-fat cooking methods such as steaming, boiling, and stewing.
High-salt foods: Although high-salt foods do not directly cause blood sugar to rise, long-term high-salt diets may lead to health problems such as high blood pressure and cardiovascular disease, which in turn can aggravate diabetes. Therefore, we should limit the consumption of high-salt foods such as pickles, pickled products, instant noodles, etc. When cooking, you should also minimize the amount of salt you use, or use low-sodium salt instead of regular salt.
Through the above analysis, we can see that diet plays a vital role in the prevention and control of diabetes. In order to protect the function of pancreatic islets and prevent the occurrence of diabetes, we should adjust our diet from the following aspects:
Increase your intake of dietary fiber: Dietary fiber helps to slow down the absorption of food in the intestines, which reduces the increase in blood sugar. Therefore, we should eat more foods rich in dietary fiber, such as vegetables, fruits, whole grains, etc.
Ensure adequate protein intake: Protein is an important nutrient for maintaining the normal physiological functions of the body. Moderate intake of high-quality protein, such as lean meat, fish, soy products, etc., can help protect the function of pancreatic islets.
Control total energy intake: Maintaining energy balance is key to preventing obesity and diabetes. We should reasonably arrange our daily dietary intake according to our height, weight, activity level and other factors.
Exercise regularly: Exercise can increase energy expenditure, promote the breakdown and metabolism of fat, and help control weight and blood sugar. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc.
Regular medical check-ups: Regular physical examination can detect abnormalities in blood glucose, blood lipids and other indicators in time, and provide a basis for early intervention and **. It is recommended to have a comprehensive physical examination every year, including blood sugar, blood lipids, blood pressure and other items.
In short, the prevention and control of diabetes requires us to start from many aspects such as diet, exercise, and physical examination. By arranging the diet reasonably, avoiding foods that are not conducive to health such as high sugar, high fat, and high salt, and increasing the intake of dietary fiber and high-quality protein, we can effectively protect the function of pancreatic islets and prevent the occurrence of diabetes. At the same time, insisting on moderate exercise and regular physical examination are also important measures to maintain good health. Let's start eating healthy and stay away from diabetes! List of high-quality authors