KOMPAS.com – Diabetes often associated with consumption sugar excess.
The fact is consuming too much sugar won’t cause it diabetes type 2 directly, although they are related.
Quoted from Asian lifestylediabetes is actually type 1, which is also caused by genetics and environmental factors type 2 diabetes which is caused by many factors, including lifestyle such as infrequent exercise or being overweight.
Read also: Nick Jonas’ journey to living with type 1 diabetes since the age of 13
As with other risk factors cause of diabetes type 2 is:
- Have prediabetes (a condition in which the average blood sugar level is high but not high enough to diagnose diabetes)
- Age 45 or older
- Have a close relative (parent or sibling) with type 2 diabetes
- Have had gestational diabetes (diabetes that starts during pregnancy)
- People of African American, Hispanic or Latino, American Indian, Alaska Native, Pacific Islander, or Asian American descent
Fortunately, type 2 diabetes can be prevented or delayed by adopting more positive lifestyles, including eating a healthy diet, exercising, and losing weight.
Read also: 8 Foods That Trigger Type 2 Diabetes, Avoid!
Diabetics can consume sugar
Having diabetes doesn’t mean you can’t eat sugar.
Furthermore, sugar can be part of a balanced diet if consumed in sufficient quantities.
We can also minimize the blood sugar response when we consume sweet foods by eating foods that are sources of protein and fat.
Also, there are some tips you can do when you want to eat sweet foods, such as the following.
Staying mindful means that we have to focus on our thoughts, emotions and physique when we eat sweets.
For example, eat only when you are hungry and stop eating when you are not hungry and before you are completely full.
Read also: Understanding mindful eating and the 5 health benefits
In addition, you can follow the tips below:
- Eat slowly.
- Don’t skip meals.
- Take small portions.
- Use smaller plates and bowls.
- Use all of your senses to pay attention to the sights, sounds, smells, tastes and textures of food.
- Think about where the food comes from and who prepares it.
- Avoid distractions, like your cell phone or TV.
So about the amount of sugar recommended, the United States Department of Agriculture (USDA) and American Heart Association (AHA) recommends that people ages two and older consume sugar less than 10 percent of their total daily calories.
Meanwhile, the AHA recommends consuming no more than six percent of your total daily calories from sugar.
This means that men can consume 36 grams of sugar and women can consume only 25 grams of sugar per day.
Children under the age of two should also not consume added sugars in foods and drinks.
Read also: Reviewing the term drunk on sugar in children from the experts point of view
We can replace the snack with something healthier, but similar.
For example, swap your milk chocolate for dark chocolate or eat plain Greek yogurt sweetened with a little honey and berries instead of eating ice cream.
Whole fruit should not be avoided even if it tastes sweet.
This is because fresh fruit has natural sugars that are good for you.
Kisa uses an alternative to sugar.
For example, artificial sweeteners such as aspartame and sucralose, which are sweeter than regular sugar and are products without calories, sugar, vitamins and minerals.
Sugar alcohols such as xylitol, erythritol, maltitol and sorbitol are also low calorie artificial sweeteners. It’s just that it can cause stomach problems when consumed in excess.
Then, there is new sweetener, artificial sweeteners made from natural ingredients. For example, allulose, monk fruit extract and stevia.
Read also: Stevia, a calorie-free source of sugar that can be grown at home
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Read nutrition labels and shop monthly
In addition to adopting a healthy diet, detailed reading of product labels is no less important if you suffer from diabetes.
Because we need to pay attention to the amount of carbohydrates, fiber and added sugars in a product.
IllustrationAlso, keep in mind that we must limit the intake of refined sugars and carbohydrates.
For this it is necessary to know two types of sugar, the natural one and the added or refined one.
Read also: 56 Other names of sugar in food packaging, here is the list
Sugar Natural sugar is sugar that comes from fruits and dairy products, while refined sugar is a type of added sugar, such as table sugar, high fructose corn syrup, brown sugar and agave sugar, honey and corn syrup. ‘Maple.
So when you’re grocery shopping, make sure you buy plenty of whole fruits and vegetables, low-fat dairy products, and lean protein sources.
We can also buy sources of healthy fats, such as olive oil, avocados, nuts and seeds, and limit added sugars, saturated fats and salt.
Read also: 10 symptoms of diabetes in daily life, one of them is pins and needles
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