Diabetes, which often appears in middle and older age, is influenced by our genetic heritage as well as our dietary habits, physical activity levels, and obesity. Having Type 2 diabetes in the family, especially among first-degree relatives, makes the development of diabetes more likely. However, even if your genetic risk for diabetes is low, unhealthy eating, excessive carbohydrate consumption, a sedentary lifestyle, and resulting obesity are the main risk factors for the development of diabetes. While we cannot currently change our genetic heritage, it is possible to reduce the risk of developing diabetes and minimize or even eliminate the destructive consequences of the disease in those who have it.
Insulin is one of the main hormones secreted by the pancreas, allowing tissues to use the nutrients consumed. Its primary function is to facilitate the absorption of glucose from the bloodstream into tissues, thus lowering blood sugar levels. Diabetes is generally classified into two main types. Type 1 diabetes occurs when the pancreas cannot produce insulin, typically seen in children and young people. Type 2 diabetes, where insulin is present in the blood but does not function properly, is unfortunately now seen in younger patients but is more commonly expected in older adults. In both cases, either due to the absence of insulin or its ineffectiveness, sugar from food cannot be utilized by tissues, leading to elevated blood sugar levels. Elevated blood sugar is responsible for diabetes's damaging effects on the kidneys, cardiovascular system, and nerves.
Insulin secretion occurs in two phases: low amounts are secreted periodically, followed by increases triggered by food intake. The uptake of carbohydrates and fatty acids from food into cells and tissues is possible only through healthy communication between insulin and cells. In this context, insulin can be described as a storage hormone. It is evident that prolonged absence of insulin is incompatible with life. However, excessive insulin in the body, resulting in high levels in the blood, can lead to insulin resistance, a precursor to diabetes. Hypoglycemia, defined as blood sugar falling below normal limits, also occurs with high insulin levels. Severe, acute hypoglycemia can have more dangerous outcomes than persistent high blood sugar.
Insulin is not secreted in the same amount for every type of food we eat. Some foods cause excessive insulin secretion, while healthier options ensure a slower, lower, and more stable insulin release. Slow and sufficient insulin secretion allows for stable utilization of carbohydrates and fats, avoiding sudden spikes and drops in blood sugar and promoting a longer sense of fullness. Consuming foods that cause a rapid increase in insulin secretion can lead to elevated blood insulin levels and subsequent insulin desensitization in tissues. If not addressed, this stage, known as prediabetes, where insulin starts losing its effectiveness, can progress to Type 2 diabetes.
A sudden drop in blood sugar can lead to a state of panic in the body, followed by the release of sugar-raising hormones, causing an excessive increase in blood sugar. High insulin levels suddenly lead to low blood sugar, creating a desire to eat again soon after, resulting in an undesirable and unhealthy situation. Reactive hypoglycemia, which refers to drops in blood sugar after heavy meals, is frequently observed in the early stages of Type 2 diabetes. In the presence of symptoms like headache, fatigue, and intense cravings for sweets after eating, blood sugar should be checked, and a doctor should be consulted. Changes in diet and lifestyle, along with medication if necessary, can help prevent the development of diabetes. Symptoms such as dry mouth, excessive thirst, frequent urination, and abnormal weight loss may suggest the development of diabetes.
The term "glycemic index" refers to the potential of foods to raise insulin levels in the blood. Foods that cause a rapid increase in insulin levels have a high glycemic index, while foods that lead to more stable and lower insulin release have a low glycemic index. Consuming low glycemic index foods ensures a stable use of nutrients and promotes a longer-lasting feeling of fullness. High glycemic index foods cause sudden changes in blood sugar levels, leading to insufficient utilization of carbohydrates and fats, which are then directly stored. This results in a desire to eat again soon after meals. Eating high-glycemic-index foods that cause sudden increases in insulin levels leads to constant hunger and cravings for sweet and carbohydrate-rich foods, thus facilitating the development of obesity. Obesity is known to be a major cause not only of diabetes but also of hypertension, high cholesterol, and cardiovascular diseases.
What Foods Cause Excessive Insulin Secretion and Pose a Risk for Diabetes and Obesity?
Considering the rapid increase in obesity and diabetes in recent years, both in our country and worldwide, the answer to this question lies in the changes in society's dietary habits. Moreover, the fact that Type 2 diabetes, which is typically seen in middle and older ages, is now appearing at younger ages, even in children, indicates adverse changes in our eating habits.
As the fiber content of food increases, their potential to cause sudden spikes in blood sugar, i.e., their glycemic index, decreases. Legumes are the most recommended food type due to their low glycemic index and high protein and fiber content. Fast-food items like French fries, sugary desserts made from white flour, and fried sweets, which are heavily consumed by children and young people, are at the top of the list of foods with a high glycemic index that cause diabetes and obesity. These foods are also high in salt and fat, increasing the risk of hypertension and cardiovascular diseases. Although fast food is made appealing to children and young people through advertising and promotions like toys, we must try to keep our children away from such diets as much as possible. Today, we know that obesity, diabetes, hypertension, and heart disease have foundations laid in childhood.
The glycemic index values of foods increase as they move away from their natural state. Staying away from refined foods, white processed flour, and sugar, prioritizing high-fiber foods, and choosing whole wheat bread are all part of a healthy diet. It is also crucial to recognize that heavy dieting, excessive calorie restriction, skipping meals, and starting the day without breakfast are all very unhealthy eating habits. If you excessively limit your daily calorie intake, your basal metabolic rate will slow down, reducing the calories burned for basic bodily needs while resting or sleeping. Another way to explain this is that burning the calories we consume becomes more challenging. Conversely, consuming a satisfying diet composed of foods with low insulin-triggering properties, divided into frequent meals, allows for a healthier metabolism and easier weight loss.
Benefits of Low Glycemic Index Foods:
- Helps in weight loss and maintaining a healthy weight.
- Reduces hunger and provides a sense of fullness for a longer time.
- Increases the body's insulin sensitivity.
- Lowers blood cholesterol levels.
- Facilitates diabetes management.
- Reduces the risk of cardiovascular diseases and heart attacks.
Healthy Eating Notes:
- Avoid Fatty Foods: Opting for low-fat products instead of full-fat ones will help you consume fewer calories. Choosing reduced-fat products can help keep your cholesterol and blood fat levels within normal limits. Light products are not calorie-free, and overconsumption can lead to weight gain rather than weight loss.
- Choose Whole Grain Bread Over White Bread: Although whole grain bread does not have significantly fewer calories than white bread, its high fiber content and longer-lasting fullness are significant advantages.
- Don’t Skip Breakfast: Skipping breakfast can be considered a lost day. Having breakfast within an hour of waking up ensures that your metabolism functions regularly.
- Opt for High-Fiber Foods: Consuming foods rich in fiber will keep you full for longer, leading to less food intake. You should prioritize vegetables, legumes, salads, whole grain bread, and fruits. Including protein-containing foods in your meals will also speed up your metabolism.
- Don’t Forget Snacks: You should have snacks to boost your metabolism and avoid overeating due to extreme hunger. The key is to choose the right snacks at the right time. Instead of sugary foods, cakes, pastries, and chocolate, opt for measured amounts of nuts, dried fruits, yogurt, buttermilk, and fresh fruits. Avoid consuming fruits and sweets immediately after meals.
- Get Familiar with Food Labels: As our consumption of ready-made foods increases daily, it is important to pay attention to labels such as light, semi-fat, fat-free, sugar-free, and gluten-free, when necessary, to choose the right product. Examining the fat, protein, carbohydrate, sugar, and salt content in foods is crucial.
- Make Exercise a Part of Your Lifestyle: Like healthy eating, exercise should be a part of your daily life. If you don’t have time for dedicated exercise, the most logical choice is to walk more.
- Maintain Regular Sleep: Sleeping and waking up at consistent times will ensure that your body clock functions properly, preventing a slowdown in your metabolism. Napping during the day (especially on a full stomach) can slow down your metabolism.
Remember, maintaining a healthy weight significantly reduces your risk of life-threatening conditions like cardiovascular diseases and stroke. It also allows for better mobility, such as walking, climbing stairs, and moving independently without relying on others, especially in later years.
Wish You A Healthy Life!
