In recent years, as the lifestyle and dietary patterns of Chinese citizens have undergone significant shifts, diabetes has emerged as a growing public health concern. Statistics paint a sobering picture, with the prevalence rate of diabetes among residents aged 18 and above standing at 11.9%, while pre-diabetes detection hovers around 35.2%, particularly affecting those in the 50-plus age bracket more acutely.
Amidst this epidemic, numerous misunderstandings have taken root, especially when it comes to the relationship between diabetes and sugar. Many diabetics lament, “If you have diabetes, you can’t eat sweets anymore. What kind of happiness is left without enjoying food?” However, He Li, a respected researcher from the Nutrition and Health Institute of the Chinese Center for Disease Control and Prevention, offers a glimmer of hope. She emphasizes that with a well-balanced and rational diet, careful management of total energy and carbohydrate intake, and vigilant blood sugar monitoring, diabetics can still relish their meals much like anyone else. But it’s crucial to steer clear of some prevalent errors.
The first myth to shatter is the belief that simply eating less sugar can stave off diabetes. Contrary to popular perception, the quantity of sugar consumed does not bear a direct causal link to diabetes onset. The core issue lies within the malfunctioning of the pancreatic islets responsible for insulin secretion or the tissues and organs where insulin exerts its function. These dysfunctions prevent the efficient “processing” of blood glucose. Given that diabetes is an intricate interplay of genetic, dietary, physical activity, and environmental elements, relying solely on sugar restriction for prevention is a fool’s errand. A multi-faceted approach is essential.
Another fallacy is that diabetics must forgo sweets entirely. In reality, under the umbrella of reasonable total energy control and a nutritionally balanced diet, patients can moderately partake in low glycemic index fruits or enjoy a small serving of sweets without immediate peril. For those with a sweet tooth, substituting added sugars with sweeteners within the context of an overall meal plan allows for a guilt-free indulgence, as sweeteners have minimal blood sugar impacts and are now staples in diabetic diets. Still, caution is warranted; some “sugar-free” products, despite lacking sucrose, contain starch that ultimately converts to glucose, dictating moderation.
There’s also a misconception that diabetics need only fret about sugar intake, neglecting oil and salt. Research, such as a 2017 study by the European Diabetes Association, reveals that excessive oil and salt in the diet pose risks on par with high sugar consumption. Each additional 2.5 grams of salt beyond the daily norm hikes the type 2 diabetes risk by 65% for adults. Meanwhile, a diet rich in oil can precipitate hypertriglyceridemia, exacerbating insulin resistance and upping the diabetes ante. Diabetic patients must, therefore, embrace a light diet, capping cooking salt at 5 grams and cooking oil at 25 grams daily.
Finally, the notion that blood sugar should be as low as possible is dangerously misguided. For the average type 2 diabetic, the goal is to strike a balance that mitigates complication risks, with fasting blood sugar targeted between 4.4 and 7.0mmol/L and non-fasting below 10.0mmol/L. Extreme measures like drastic carbohydrate slashing or overmedicating to drive down blood sugar can trigger hypoglycemia, which, in the long run, wreaks havoc on the nervous system, blood vessels, and internal organs, heightening the specter of cardiovascular and cerebrovascular woes. Diabetics must adhere religiously to medical advice and carry sugary provisions when out, ready to counteract any hypoglycemic twinges promptly.
