05 Oct Be Cautious! Be Aware! Excess Sugar Is Dangerous
Diabetes has become a very serious health problem across the globe. Today, diabetes is ranked as the fourth out of the top five causes of death in the world. The WHO predicts that in the next 15-20 years, the number of diabetics will rise to almost double the adult population in developing countries. Often, the word diabetes gives people goosebumps when they begin to consider the extent of its implications and complications.Many social factors are attributed to the cause and emergence of diabetes.Changes in culture and social life, an aging population, increasing urbanization, dietary changes, decreased physical activity and an increasingly sedentary lifestyle, apart from a range other unhealthy behaviors are now all contributing factors to the onset of diabetes, not just with adults but with a younger age group.
However, for those of you who are still young, do not elate yet. Type 2 Diabetes now affects as many children and young people – as young as eight years old. That is why it is important to detect and take preventive measures against the early onset of diabetes – to reduce the risk of complications in the future.
The Hidden Dangers – You need to know that Type 2 Diabetes has a distinctive way of infecting someone. There are no direct severe afflictions, only invisible, mild symptoms. This is what makes Type 2 diabetes even more dangerous. Patients often ignore these symptoms or are unaware of the relation between the symptoms and disease, and thus feel no need to address the complaints or do not address them correctly. As a result of this lack of awareness and misdiagnosis, chronic and acute complications arise – these include blindness, kidney failure, stroke, heart attack, amputation and nerve disease. It is important for us to prevent diabetes, prevent complications due to diabetes.
Carbohydrates for Diabetics
Is it necessary to maintain a healthy diet to prevent diabetes? Yes, especially for those prone to or who already have diabetes, in addition to calorie control, they need to find sources of food that can keep their blood sugar levels stable and normal. The idea that people with diabetes should absolutely not consume carbohydrates it can increase blood sugar levels is not entirely true.
Carbohydrates help maintain insulin sensitivity and physical endurance, as long as we understand the type of carbohydrates consumed. Simple carbohydrates are the ones that should be avoided – these increase blood sugar levels more quickly than fructose and low-calorie sweeteners, such as sugar. In 2003, the WHO (World Health Organization) recommended that the consumption of sugar should not exceed 10% of the total daily caloric intake. This means that with an average daily calorie intake of 1,600 calories for Asian women, 10% equals only 160 calories. If 1 gram of sugar contains 4 calories, in accordance with the 160 calorie limit, only 40 grams of sugar is allowed. But the fact is that from food and beverages such as cookies, snacks, candy and soft drinks, the total value of sugar exceeds way more than 40 grams. Now imagine how much excess sugar is consumed along with juice, tea or coffee – with or without added sugar!Thus, it is important to consider sugar substitutes as an alternative in food and beverage. With the lower calorie content of a sugar substitute, you do not have to worry about the excess sugar, thus controlling the risk of diabetes.
As for preventive actions that can be taken to help minimize the risk of Type 2 Diabetes:
1. Enrich your knowledge about a healthy lifestyle routine and preventive measures.
2. Follow a balanced diet – reduce the consumption of high calorie, high sugar and fatty foods. Conversely increase the consumption of dietary fiber.
3. Increase your exercise and physical activity levels.
4. Increase your awareness about diabetes and its causes and symptoms.
5. Consult with a doctor when you notice symptoms of diabetes.