{"id":907,"date":"2024-11-10T22:55:20","date_gmt":"2024-11-10T22:55:20","guid":{"rendered":"https:\/\/my17.com\/?p=907"},"modified":"2024-11-10T22:55:20","modified_gmt":"2024-11-10T22:55:20","slug":"high-blood-sugar","status":"publish","type":"post","link":"https:\/\/www.my17.com\/index.php\/2024\/11\/10\/high-blood-sugar\/","title":{"rendered":"Managing High blood sugar"},"content":{"rendered":"\n<p>Among the 3 diseases in our&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/my17.com\/index.php\/2021\/05\/05\/the-3highs-is-not-a-death-sentence\/\" target=\"_blank\">3 \u201chigh\u201d<\/a>&nbsp;series, both&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/drwu-lifeafter50.blogspot.com\/2021\/06\/diabetes-oh-so-sweet.html\" target=\"_blank\">Dr Wu<\/a>&nbsp;and I would argue that Type 2 diabetes is the most complicated disease but probably the most preventable one. And it\u2019s reversible if you catch it at an early stage! Dr Wu said, \u201cif we eat healthily, exercise regularly, and keep our BMI (body mass index) within normal range, we can delay the onset and slow down progression of Type 2 diabetes!\u201d In this blog, my cousin,&nbsp;<a href=\"https:\/\/drwu-lifeafter50.blogspot.com\/2021\/06\/diabetes-oh-so-sweet.html\">Dr Wu<\/a> , and I will discuss what we can do to prevent Type 2 diabetes.&nbsp;&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Understanding pre-diabetes<\/h2>\n\n\n\n<p>Definitions by blood glucose:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>HbA1C (A1C) between 42 mmol\/mol (5.9%) and 48 mmol\/mol (6.5%)<\/li><li>Fasting blood sugar of between 5.5 mol\/l and 7.0 mol\/l<\/li><\/ul>\n\n\n\n<p>Risk Factors of pre-diabetes:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Genetics \/ Family history<\/li><li>Overweight<\/li><li>Unhealthy diet<\/li><li>Low levels of physical activity<\/li><li>Increasing age<\/li><li>Ethnicity<\/li><li>History of gestational diabetes<\/li><\/ul>\n\n\n\n<p>Good news is that most are reversible and preventable.<\/p>\n\n\n\n<pre class=\"wp-block-verse\">\u201cPrediabetes is really common\u2014more than 88 million US adults have it, though more than 84% of them don\u2019t know they do. The good news is that&nbsp;<strong>prediabetes can be reversed<\/strong>.\u201d \u2026\u2026\u2026CDC, Oct 2020.<\/pre>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">1. Your weight loss goal<\/h2>\n\n\n\n<!--more-->\n\n\n\n<p>Dr Wu had mentioned the importance of losing weight and belly fat.  The American Diabetes Association\u2019s (ADA\u2019s)&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/care.diabetesjournals.org\/content\/43\/Supplement_1\/S89\" data-type=\"URL\" data-id=\"https:\/\/care.diabetesjournals.org\/content\/43\/Supplement_1\/S89\" target=\"_blank\">Standards of Medical Care in Diabetes<\/a> (Jan 2020)&nbsp;recommends:  &#8220;Diet, physical activity, and behavioral therapy designed to achieve and maintain <strong>\u22655% weight loss<\/strong> is recommended for patients with type 2 diabetes who have overweight or obesity and are ready to achieve weight loss. Greater benefits in control of diabetes and CV factors may be gained from even greater weight loss.&nbsp;&#8220;<\/p>\n\n\n\n<p>So, target 5% weight loss initially by lifestyle changes, and 10% as your goal. The safe weight loss  is at one pound a week.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Dietitians are your best friends.<\/h2>\n\n\n\n<p>Once you find out you have high blood sugar or are diagnosed with diabetes, I strongly recommend you to consult with a registered dietitian to guide you and tailor made you a personalized meal plan instead of avoiding foods by yourself. After all, there\u2019s no one-size-fits all diet. You will be very happy after seeing a dietitian, I guarantee. Lots of my clients feedback how innocent they were \u2013 cutting down and avoiding a lot of foods they thought they shouldn\u2019t eat. So please get in touch with a dietitian or me as soon as you are diagnosed to make your life much easier.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Go low-carb, <strong>not<\/strong> no-carb! <\/h2>\n\n\n\n<p>Let&#8217;s see what the experts say.&nbsp;<\/p>\n\n\n\n<p>Diabetes UK just released a <a href=\"https:\/\/www.diabetes.org.uk\/professionals\/position-statements-reports\/food-nutrition-lifestyle\/low-carb-diets-for-people-with-diabetes\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org.uk\/professionals\/position-statements-reports\/food-nutrition-lifestyle\/low-carb-diets-for-people-with-diabetes\" target=\"_blank\" rel=\"noreferrer noopener\">position statement<\/a> on low-carb diet in May 2021.  <\/p>\n\n\n\n<pre class=\"wp-block-verse\">\"Together with the Scientific Advisory Committee on Nutrition (SACN) we have released a report which recommends lower carb diets as a <strong>short-term<\/strong> effective option for adults with type 2 diabetes who have <strong>obesity or overweight<\/strong>. This includes low carb diets providing 50 \u2013 130g of carbs a day. These diets can help with weight loss, glucose management and reduce the risk factors associated with cardiovascular disease. So, we can recommend them for some adults with type 2 diabetes. But, there is <strong>no consistent evidence that a low carb diet is any more effective than other approaches in the long term<\/strong>. So it shouldn\u2019t be seen as the diet for everyone\". &nbsp; <\/pre>\n\n\n\n<pre class=\"wp-block-verse\">\".....not recommend low carb diets to people with type 1 diabetes and children with diabetes.\" \"Evidence for low carb diets in children reports adverse effects such as poor growth, a greater risk of cardiovascular disease and psychological problems.\" <\/pre>\n\n\n\n<pre class=\"wp-block-verse\">\"People should be encouraged to <strong>eat more<\/strong> vegetables, fruits, wholegrains, pulses, seafood, nuts, and to <strong>eat less<\/strong> red meat and processed meat, sugar sweetened drinks, sugar sweetened foods, and refined grains such as white bread. &nbsp;\"<\/pre>\n\n\n\n<h2 class=\"wp-block-heading\">4. Let &#8220;MyPlate&#8221; be the guide!&nbsp;<\/h2>\n\n\n\n<p>Remember MyPlate from my previous blog \u2013&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/my17.com\/index.php\/2021\/06\/14\/managing-high-cholesterol\/\" target=\"_blank\">high cholesterol<\/a>? The whole idea is to have your carb in the right proportion \u2013 1\/4 of your plate.&nbsp; <\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"974\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/signal-2021-07-06-121408-1024x974.jpeg\" alt=\"\" class=\"wp-image-944 size-full\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/signal-2021-07-06-121408-1024x974.jpeg 1024w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/signal-2021-07-06-121408-300x285.jpeg 300w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/signal-2021-07-06-121408-768x731.jpeg 768w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/signal-2021-07-06-121408.jpeg 1212w\" sizes=\"auto, (max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p><em>Carbohydrates: Rice, pasta, potato and wholegrain bread.<\/em> <\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<p>And don&#8217;t forget your protein at each meal as it plays a key role in helping to control appetite , helping you <strong>feel fuller for longer<\/strong>!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Fill half of your plate with non starchy vegetables (low-carb veggies)<\/h2>\n\n\n\n<p>Have a look at your veggies. Are they mostly non-starchy vegetables like green leafy vegetables, spinach, kale, bok choy, choy sum, and broccoli, cauliflower, cabbage, sweet peppers, green beans, mushrooms, cucumber, celery, tomatoes&#8230;.?&nbsp; <\/p>\n\n\n\n<p>Examples of starchy vegetables are potatoes, corn, peas, winter squash, butternut.  <\/p>\n\n\n\n<p>Pulses like beans, chickpeas, lentils, dahl would be counted towards protein. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. Make half your grains whole grains!<\/h2>\n\n\n\n<p><em>Whole grains: Oats, red rice, black rice, wild rice, brown rice, whole wheat, wheat berries like farro and spelt, quinoa, millet, cornmeal.<\/em><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/care.diabetesjournals.org\/content\/42\/5\/731\" target=\"_blank\">American Diabetes Association<\/a>&nbsp;also recommends:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Choose whole foods, wholegrain varieties such as wholegrain bread, wholegrain pasta, brown rice, wild rice.<\/li><li>Emphasize non-starchy vegetables.<\/li><li>Minimize added sugars and refined grains.<\/li><li>Choose whole foods over highly processed foods to the extent possible.<\/li><\/ul>\n\n\n\n<p>More details on&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/eating-with-diabetes\/what-is-a-healthy-balanced-diet#mushrooms\" target=\"_blank\">What is a healthy, balanced diet for diabetes?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7. Not all carbs are equal.<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"341\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-12.15.59-AM.png\" alt=\"\" class=\"wp-image-910\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-12.15.59-AM.png 400w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-12.15.59-AM-300x256.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><figcaption><em>Source: Holly Willis, RD, MS, PhD, Diabetes Research, International Diabetes Center<\/em>, Glycemic Guardians Webinar on 24 June 2021.<\/figcaption><\/figure>\n\n\n\n<p>So which carb performs better?  Pasta or rice? From the chart above, I&#8217;m sure you can tell that pastas perform better than white rice.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">8. Not all rice are equal.<\/h2>\n\n\n\n<p>How about white rice versus basmati rice?   White rice (and white bread) are known to have <strong>high<\/strong> <a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/carbohydrates-and-diabetes\/glycaemic-index-and-diabetes\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/carbohydrates-and-diabetes\/glycaemic-index-and-diabetes\" target=\"_blank\">glycemic index<\/a> (GI).  Basmati rice is low to medium GI food with higher in fiber, B vitamins and other nutrients.  So basmati rice is better for diabetic. <\/p>\n\n\n\n<pre class=\"wp-block-verse\"><strong>Ways to include low-GI carbs in everyday meals:<\/strong>\n. Choose basmati or easy cook rice, pasta or noodles. Or, try plantain, quinoa or bulgur wheat for a change.\n. Eat wholemeal roti and include dhal in your meals.\n. Use new potatoes instead of old potatoes \u2013 try sweet potatoes for a change.\n. Instead of white and wholemeal bread, choose granary, pumpernickel or rye bread.\n. Try porridge, natural muesli or wholegrain breakfast cereals.\n (Source: <a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/carbohydrates-and-diabetes\/glycaemic-index-and-diabetes\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/carbohydrates-and-diabetes\/glycaemic-index-and-diabetes\" target=\"_blank\">ADA<\/a>)                                                  <\/pre>\n\n\n\n<h2 class=\"wp-block-heading\">9. Eat your veggies first! <\/h2>\n\n\n\n<p>Holly also mentioned a review conducted by&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24426184\/\" target=\"_blank\">Saeko et.al<\/a>: &#8220;The postprandial glucose and insulin levels decreased significantly when the patients ate vegetables<strong> before<\/strong> carbohydrates!&#8221;  So eat your vegetables or salad first, follow by your main dish (meat, fish, soybeans) and end with carb (potatoes, pumpkin, corn). <\/p>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"966\" height=\"607\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-09-at-2.31.03-PM.png\" alt=\"\" class=\"wp-image-956 size-full\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-09-at-2.31.03-PM.png 966w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-09-at-2.31.03-PM-300x189.png 300w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-09-at-2.31.03-PM-768x483.png 768w\" sizes=\"auto, (max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"has-small-font-size\">The educational brochure about eating vegetables before carbohydrates for the patients with type 2 diabetes. A good illustration and easy to understand!&nbsp;<\/p>\n\n\n\n<p class=\"has-small-font-size\"><em>Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3882489\/#\" target=\"_blank\" rel=\"noreferrer noopener\">J Clin Biochem Nu<\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3882489\/#\">tr.<\/a>&nbsp;2014 Jan; 54(1): 7\u201311.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"809\" height=\"724\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-04-at-1.09.51-AM.png\" alt=\"\" class=\"wp-image-948\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-04-at-1.09.51-AM.png 809w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-04-at-1.09.51-AM-300x268.png 300w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-04-at-1.09.51-AM-768x687.png 768w\" sizes=\"auto, (max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption>Source: Holly Willis, Glycemic Guardians Webinar on 24 June 2021.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10. Can cooking method differ the sugar content?&nbsp;<\/h2>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"243\" height=\"324\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-04-at-3.35.04-PM.png\" alt=\"\" class=\"wp-image-942 size-full\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-04-at-3.35.04-PM.png 243w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-04-at-3.35.04-PM-225x300.png 225w\" sizes=\"auto, (max-width: 243px) 100vw, 243px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p style=\"font-size:14px\">Dr Wu reminded me to mention the <strong>low-carb rice cookers<\/strong>. Based on the recommendations from the Department of Health, Hong Kong Medical Association and Hong Kong Dietitians Association, consumers should think twice before purchasing low-carb rice cookers (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.consumer.org.hk\/ws_en\/news\/press\/536\/de-sugar-rice-cookers.html\" target=\"_blank\">Consumer Council,<\/a>&nbsp;15 June 2021)<\/p>\n<\/div><\/div>\n\n\n\n<p>\u2013 &#8220;The Department of Health opines that low-carb rice cookers use more water when cooking low-carb rice. As a result, some nutrients such as carbohydrates and water-soluble vitamin B may dissolve in water and be lost when the residue water is poured away, thus <strong>lowering the nutrient content<\/strong> of low-carb rice and potentially hindering the growth of children and teenagers or lead to weight gain;<br>\u2013 The stability of low-carb rice is <strong>yet to be tested and confirmed<\/strong>. Therefore, it is not recommended for diabetics to rely on low-carb rice cookers to control their condition;<br>\u2013 The Hong Kong Medical Association also reminds that low-carb rice cookers achieve a carb-reducing effect by using large amount of water in order to dissolve the starch in rice into water. However, some tests have revealed only a small portion of starch (1 to 3%) is dissolved in water. Therefore, the <strong>impact on the glycemic index (GI) is low<\/strong>;<br>\u2013 The Hong Kong Dietitians Association recommended that in order to stay healthy while eating rice, the simplest and most direct way is to <strong>control the serving size <\/strong>of rice. To increase satiety, ingredients such as <strong>oats, mushrooms, carrots, corn and beans could be added<\/strong> when cooking rice.&#8221;<\/p>\n\n\n\n<pre class=\"wp-block-verse\">Do you know that freezing your bread and rice can reduce their sugar content?!  <\/pre>\n\n\n\n<h2 class=\"wp-block-heading\">11. Know your sugar allowance a day<\/h2>\n\n\n\n<p>Per <a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/eating-with-diabetes\/food-groups\/sugar-and-diabetes\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/eating-with-diabetes\/food-groups\/sugar-and-diabetes\" target=\"_blank\">Diabetes UK<\/a>, you can have up to <strong>30 grams<\/strong> of free sugar a day and good news is\u2026. fruits are not counted in there. So enjoy your 5 A day (5 fruits and vegetables a day), 2 of which are fruits. <strong>Whole fruits<\/strong> are the best. Should you prefer to have juice or smoothies,  limit it to <strong>150ml (5 ounces) per day<\/strong>! <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"blob:https:\/\/my17.com\/28e9579e-8b80-4293-b768-e42e68d5bab0\" alt=\"\"\/><\/figure>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"463\" height=\"757\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-10-at-12.37.00-PM.png\" alt=\"\" class=\"wp-image-961 size-full\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-10-at-12.37.00-PM.png 463w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-10-at-12.37.00-PM-183x300.png 183w\" sizes=\"auto, (max-width: 463px) 100vw, 463px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p>One can Latte, 250 ml contains<\/p>\n\n\n\n<p>9.5 gram sugar.<\/p>\n\n\n\n<p>so that&#8217;s about 1\/3 of sugar allowance a day. <\/p>\n<\/div><\/div>\n\n\n\n<pre class=\"wp-block-verse\">The maximum recommended daily amount of sugar is <strong>30g<\/strong> for adults \u2013 which works out at just <strong>seven teaspoons<\/strong> a day. Given that a tablespoon of ketchup contains around one teaspoon of sugar, a chocolate biscuit has up to two, and a small serving of baked beans almost three, you can see how quickly the teaspoons tot up. (<a href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/eating-with-diabetes\/food-groups\/sugar-and-diabetes\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/eating-with-diabetes\/food-groups\/sugar-and-diabetes\" target=\"_blank\" rel=\"noreferrer noopener\">Diabetes UK<\/a>)<\/pre>\n\n\n\n<p>Processed foods, such as breakfast cereals, sauces and salad dressings have both \u201chidden sugar\u201d and \u201cadded sugar\u201d.   Look at the ingredients lists and beware of <strong>&#8220;ose&#8221; sugars<\/strong>, such as sucrose, fructose, dextrose, maltose, glucose, and <strong>&#8220;syrupy&#8221; sugars<\/strong> such as honey, golden syrup, maple syrup, corn syrup, agave.  &#8211; they are just some of the many names for added sugars.<\/p>\n\n\n\n<p>The U.S. Food and Drug Administration (FDA) approved sugar substitutes (source: <a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org\/healthy-living\/recipes-nutrition\/understanding-carbs\/get-to-know-carbs\" target=\"_blank\">ADA<\/a>)<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Saccharin (Sweet\u2019n low)<\/li><li>Neotame (Newtame)<\/li><li>AcesulfameK (Sunett, Sweet One)<\/li><li>Aspartame (Nutrasweet, Equal, Sugar Twin)<\/li><li>Sucralose (Splenda)<\/li><li>Advantame<\/li><li>Stevia<\/li><li>Luo han guo (monk fruit)<\/li><\/ul>\n\n\n\n<pre class=\"wp-block-verse\">A word of caution\u2014<strong>claims like \"sugar-free,\" \"reduced sugar\" or \"no sugar added\" are not necessarily carbohydrate-free or lower in carbohydrate than the original version of the food<\/strong>. We recommend that you read the Nutrition Facts label to understand how many carbs and calories you are eating ..... <a href=\"https:\/\/www.diabetes.org\/healthy-living\/recipes-nutrition\/understanding-carbs\/get-to-know-carbs\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org\/healthy-living\/recipes-nutrition\/understanding-carbs\/get-to-know-carbs\" target=\"_blank\" rel=\"noreferrer noopener\">American Diabetes Association<\/a><\/pre>\n\n\n\n<h2 class=\"wp-block-heading\">12. Can I still have my milk chocolate?<\/h2>\n\n\n\n<p>A new research article just published at &nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/faseb.onlinelibrary.wiley.com\/doi\/10.1096\/fj.202002770RR\" target=\"_blank\">FASEB Journal&nbsp;<\/a>on 23 June 2021 said, yes, in the morning (within one hour after waking time)!  \u201cOur results showed that chocolate in the morning decreases fasting glucose. Chocolate may improve glucose homeostasis by slowing carbohydrate digestion and absorption. Indeed, cocoa could reduce the rate and extent of macronutrient digestion by binding to and antagonizing digestive enzymes&nbsp;which may help explain the previously reported inverse relation between chocolate intake and Type 2 Diabetes Mellitus (T2DM) incidence. \u2026..The volunteers did not gain weight despite increasing caloric intake. Chocolate reduced ad libitum energy intake, consistent with the observed reduction in hunger, appetite and the desire for sweets\u201d.  Good news to chocolate lovers! <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">13. Weight resistance exercise<\/h2>\n\n\n\n<p>Apart from diet, don\u2019t forget to exercise. While aerobic types of exercise like walking, jogging, running, swimming are all good for you,  <strong>resistance exercise<\/strong> is very important in controlling your blood sugar.   <\/p>\n\n\n\n<pre class=\"wp-block-verse\"><strong>Resistance training improves blood glucose control and helps the body use insulin more efficiently. <\/strong>It also decreases fat mass, increases muscle mass and improves strength. People with diabetes should aim for <strong>two or three<\/strong> resistance-training sessions per week ....  <a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org\/healthy-living\/fitness\/anaerobic-exercise-diabetes\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org\/healthy-living\/fitness\/anaerobic-exercise-diabetes\" target=\"_blank\">American Diabetes Association<\/a>   \n<\/pre>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/IMG_20210705_1907511082-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-922\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/IMG_20210705_1907511082-1-1024x1024.jpg 1024w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/IMG_20210705_1907511082-1-300x300.jpg 300w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/IMG_20210705_1907511082-1-150x150.jpg 150w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/IMG_20210705_1907511082-1-768x768.jpg 768w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/IMG_20210705_1907511082-1-1536x1536.jpg 1536w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/IMG_20210705_1907511082-1-100x100.jpg 100w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/IMG_20210705_1907511082-1.jpg 2036w\" sizes=\"auto, (max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption>Ontop of gym, you can also do resistance exercise at home and while on vacation.  These are my home exercise equipments to do <em>while watching TV and  I bring along my blue band during vacation.\u00a0<\/em>.  Bands of different colors have different strength.  You can do squat anywhere, anytime. <\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"763\" height=\"435\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-8.02.27-PM.png\" alt=\"\" class=\"wp-image-927\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-8.02.27-PM.png 763w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-8.02.27-PM-300x171.png 300w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><figcaption>Dr Refaat Hegazi, IMPLICATIONS FOR DIABETES OF SARCOPENIA AND LOW MUSCLE MASS, Glycemic Guardians Webinar on 24 June 2021.<\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"431\" src=\"https:\/\/my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-8.02.42-PM-1.png\" alt=\"\" class=\"wp-image-936\" srcset=\"https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-8.02.42-PM-1.png 765w, https:\/\/www.my17.com\/wp-content\/uploads\/2021\/07\/Screen-Shot-2021-07-05-at-8.02.42-PM-1-300x169.png 300w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><figcaption>Dr Refaat Hegazi, IMPLICATIONS FOR DIABETES OF SARCOPENIA AND LOW MUSCLE MASS, Glycemic Guardians Webinar on 24 June 2021.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">14. Join a local diabetes prevention program.<\/h2>\n\n\n\n<p>I also teach the National Diabetes Prevention Program in UK and it\u2019s inspiring to see how many people have come out of Pre-Diabetes! It is reversible! If you are pre-diabetiic, I strongly encourage to take advantage of this free National Diabetes Prevention Program.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>UK&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/preventing-diabetes.co.uk\" target=\"_blank\">Diabetes Prevention Program<\/a><\/li><li>US&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.cdc.gov\/diabetes\/prevention\/lcp-details.html\" target=\"_blank\">National Diabetes Prevention lifestyle program<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">15. Calculate Your Risk<\/h2>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/preventing-diabetes.co.uk\/know-your-risk-dtc\/\" target=\"_blank\">Know your risk of Type 2 diabetes<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.cdc.gov\/prediabetes\/risktest\/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdiabetes%2Frisktest%2Findex.html\" target=\"_blank\" rel=\"noreferrer noopener\">Prediabetes Risk Test<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">16. Resources:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org\" target=\"_blank\">American Diabetes Association&nbsp;<\/a><\/li><li><a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org.uk\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org.uk\" target=\"_blank\">Diabetes UK<\/a><\/li><li>More details on&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/eating-with-diabetes\/what-is-a-healthy-balanced-diet#mushrooms\" target=\"_blank\">What is a healthy, balanced diet for diabetes?<\/a><\/li><li><a rel=\"noreferrer noopener\" href=\"http:\/\/www.diabetes-hk.org\/home\" data-type=\"URL\" data-id=\"http:\/\/www.diabetes-hk.org\/home\" target=\"_blank\">\u9999\u6e2f\u7cd6\u5c3f\u806f\u6703<\/a><\/li><li><a href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/carbohydrates-and-diabetes\/glycaemic-index-and-diabetes\" data-type=\"URL\" data-id=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/enjoy-food\/carbohydrates-and-diabetes\/glycaemic-index-and-diabetes\" target=\"_blank\" rel=\"noreferrer noopener\">Glycemic index<\/a><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">17. A final note &#8211; Take it seriously! <\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><\/p><cite><em>\u201cThe latest edition (2019) of the&nbsp;IDF Diabetes Atlas&nbsp;shows that&nbsp;<\/em><strong>463 million adults<\/strong><em>&nbsp;are currently living with diabetes\u201d\u2026\u2026\u2026.&nbsp;<\/em><a rel=\"noreferrer noopener\" href=\"https:\/\/idf.org\/aboutdiabetes\/what-is-diabetes\/facts-figures.html\" target=\"_blank\">International Diabetes Federation<\/a><\/cite><\/blockquote>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Among the 3 diseases in our&nbsp;3 \u201chigh\u201d&nbsp;series, both&nbsp;Dr Wu&nbsp;and I would argue that Type 2 diabetes is the most complicated disease but probably the most preventable one. And it\u2019s reversible if you catch it at an early stage! Dr Wu said, \u201cif we eat healthily, exercise regularly, and keep our BMI (body mass index) within &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.my17.com\/index.php\/2024\/11\/10\/high-blood-sugar\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Managing High blood sugar&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":931,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[82,64],"tags":[10,79,107,106,94,102,104,103,105],"class_list":["post-907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-knowledge","tag-diabetes","tag-high-blood-sugar","tag-low-carb-diet","tag-low-carb-rice-cooker","tag-myplate","tag-prediabetes","tag-sarcopenia","tag-type2diabetes","tag-weight-resistance-exercise"],"_links":{"self":[{"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/posts\/907","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/comments?post=907"}],"version-history":[{"count":35,"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/posts\/907\/revisions"}],"predecessor-version":[{"id":964,"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/posts\/907\/revisions\/964"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/media\/931"}],"wp:attachment":[{"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/media?parent=907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/categories?post=907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.my17.com\/index.php\/wp-json\/wp\/v2\/tags?post=907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}