Uncle Li, who is 8 years old this year, found that his blood sugar level was high during his health examination half a year ago, and his fasting blood sugar level reached 0.0 mmol/L. The doctor told him that this meant that he was in the pre-diabetic stage and could further develop into true diabetes if he did not take timely steps to control his blood sugar.
After returning home, Uncle Li began to look around for ways to lower blood sugar. He saw someone online saying that reducing or not eating carbohydrate-rich foods such as rice and noodles can effectively lower blood sugar levels.
At first, Uncle Li had the mentality of giving it a try, and only ate vegetables and not staple foods for dinner. After a while, he noticed that his blood sugar had indeed dropped, which gave him a boost of confidence, and he decided not to eat the main food for three meals.
However, one day, Uncle Li suddenly felt dizzy and lost consciousness. Fortunately, he was taken to the hospital in time. After examination, the doctor diagnosed that he had developed diabetes and that the fainting was due to pyruvate poisoning caused by low blood sugar.
The doctor explained that staple foods are an essential source of energy for the body, and long-term instability in blood sugar can easily lead to hypoglycemia, and long-term blood sugar instability will cause abnormal sugar metabolism, increase the burden of pancreatic islet function, and also increase the risk of diabetes. Blood sugar management is not about reducing intake, but about controlling total calories reasonably to ensure balanced nutrition.
Recently, there have been statements on the Internet that staple foods such as rice are rich in carbohydrates and starch, which can lead to obesity. When many beauty lovers hear this news, they directly choose not to eat staple foods, or directly eat vegetables, fruits, and meat to lose weight, is this really reliable?
The main ingredient of staple foods such as rice and noodles is carbohydrates, which will be converted into glucose when carbohydrates enter the body, which can provide energy for the body's vital activities after being absorbed by the small intestine.
When a person eats too much carbohydrates, excess glucose will be converted into muscle glycogen and stored in the muscles, if the muscle glycogen in the muscles is full, it will be converted into liver glycogen and stored in the liver, when the muscles and liver are full, glucose will be further converted into fat, and the person's weight will increase, which is the "culprit" that leads to our obesity.
When a person suddenly eats less or no carbohydrates such as staple foods, the body lacks glucose to provide energy. But for the body to function properly, it has to consume stored muscle glycogen, liver glycogen and protein, which is why if you don't eat staple foods, you will lose weight significantly.
It is true that you can continue to lose weight in the short term by not eating staple foods, but as soon as you start eating staple foods again, the weight will regain again, and in the long term, skipping staple foods may pose a variety of health risks:
1、代謝紊亂
Skipping staple foods will lead to insufficient carbohydrate intake in the body, and in order to maintain blood sugar stability, it needs to be converted through fat or protein, and in the long run, it is easy to cause metabolic disorders.
2. Influence Perception
Long-term lack of carbohydrate energy supply can affect brain memory and cognitive function, and even increase the risk of all-cause death.
3. Cause cardiovascular disease
Eating less staple foods makes it difficult to fill your stomach by eating vegetables and fruits alone, which can easily lead to more intake of animal foods and increase the risk of obesity, hyperlipidemia and chronic diseases such as coronary heart disease and diabetes.
此前，《柳葉刀》子刊曾發表過一項研究，研究人員分析了來了美國、歐洲、亞洲等多個國家超過50多萬名成年人的數據，結果發現預期壽命與總碳水化合物攝入量之間存在U型關係，也就是說，主食等碳水化合物吃太多或太少，都會縮短壽命。
Specifically, in the total energy intake throughout the day, the dietary pattern in which the proportion of carbohydrate energy provided by less than 55% and greater than 0% was associated with an increased risk of death, while the proportion of carbohydrate energy was 0%~0% The risk of death was the lowest.
At the same time, the study also pointed out that eating less carbohydrates after the age of 1 will reduce the life expectancy of 0 years, and eating too much will reduce the life expectancy of 0 years.
Coincidentally, in 7/0, the research of the team of the Xiangtan School of Public Health of Central South University was published in "Nutrients". The study found that at 0.0% of the daily carbohydrate energy, the serum protein Klotho, which is associated with longevity, reached the highest value, which can fight aging and help prolong life, while too low carbohydrates reduced life.
According to the calculation of 500 kcal a day for adult women with light physical activity, the energy supply ratio of 0% carbohydrate is equivalent to 0g starch/sugar, which weighs about 0g of grains + 0g fruits + 0g vegetables + a small handful of nut oil seeds, which can just supply so many carbohydrates.
In fact, the dietary guidelines in the academic community have never recommended not eating staple foods, staple foods are not that they cannot be eaten, but that they must learn how to eat, remember the following 2 points, staple foods are healthier to eat:
1. Fine collocation
It is recommended that coarse grains account for 30%-0% of all staple foods, and you can choose to replace some staple foods with potatoes, and the elderly who are older and have poor digestion can appropriately reduce the proportion and eat more rice cereal or rice milk. Diabetics remember not to cook food too badly, otherwise it is easy to raise blood sugar.
2. Eat more whole grains
Whole grains are grains that have not been refined or crushed, milled, or tablet, and can completely retain the bran, endosperm, germ and natural nutrients of the grains, such as brown rice, millet, buckwheat, oats, corn, etc.
Many people think that rice and steamed bread are the most likely to cause people to grow meat and gain weight, and they also mistakenly believe that they can lose weight without eating rice and steamed bread. In fact, the real "culprit" that causes obesity is not rice steamed buns, but the following four types.
1. Oil strips
Every 1200g of fritters has 0 kcal, which is equivalent to 0g of rice or 0g of noodles. And the fritters are a kind of high-temperature fried food, after frying, the nutrition is destroyed, high-temperature oil also contains certain toxins, after eating, it will not only lead to obesity, but also lead to gastrointestinal discomfort, causing diseases.
2. Fried rice
Fried rice often requires a lot of oil, and there are more seasonings added, eating a bowl of fried rice about half a catty, and even eating about 200-0 kcal more than ordinary rice.
3. Fried noodles/fried rice cakes
Like fried rice, fried noodles and fried rice cakes also have a fat content of 8%-0%. The fat content is more than ten times higher than that of raw materials. Especially for fried rice cakes, in order to avoid pasting the pot, more oil is often added, and the heat and fat are also more.
4. Puff pastry
In order to achieve a crispy texture and three-dimensional level, foods such as puff pastry, various pastry foods, and lasagna buns often require a lot of fat, and eating too much will of course lead to obesity.
Modern people are more and more pursuing the body is young and thin, many people simply do not eat staple foods in order to lose weight, although they may look thin temporarily, but not eating staple foods consumes protein and glycogen, not fat, and it is easy to rebound when the staple food is re-intaked.
Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.