Consuming three balanced meals and having breakfast daily is essential for maintaining good health; however, it’s important to consider your food selections carefully. A traditional Chinese medicine practitioner in Taiwan has identified three typical breakfast foods that should be consumed in moderation, as exceeding recommended quantities could heighten the risk of developing diabetes by 30%. Even consuming two bites of these foods is considered too much!
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Gao Haoyu, a Taiwanese practitioner of traditional Chinese medicine, recently posted a video on his personal Facebook page discussing the negative impacts of common breakfast foods on the body. He referenced a 2022 article published in the International Journal of Epidemiology, analyzing a study involving nearly 1.1 million individuals, which indicated that having a habit of consuming ultra-processed foods like sausages, ham, and bacon significantly increases the risk of diabetes.
The research team concluded that consuming sausage, ham, or bacon once a week, or having 17.4 grams (approximately 2 bites) of cured or pickled foods, results in a 12% increase in diabetes risk. If the intake of these three food items or similar processed products reaches 29.8 grams five times a week, the diabetes risk skyrockets to 31%.
What exactly qualifies as ultra-processed foods? According to data from the Hong Kong Centre for Food Safety, the term “ultra-processed food” was first introduced in an academic research report by researchers at the University of Sao Paulo in Brazil in 2009. They developed the NOVA classification system to categorize foods based on their level of processing.
The FAO categorizes food into four groups, with Group 4 being ultra-processed food. Such food is usually manufactured through industrial processes and typically contains ingredients like sugar, oil, fat, and salt. Moreover, ultra-processed foods often contain unconventional cooking ingredients or various additives such as flavor enhancers, colorings, and artificial sweeteners. Examples include carbonated beverages, potato chips, cookies, instant noodles, and frozen pizza.
Consuming just one serving of the top ten “ultra-processed foods” raises the risk of premature death by 18%
Nutritionist Leslie Chen has noted that “ultra-processed food” is not a new concept; as the market offers an increasing variety of processed foods, these unhealthy options become more accessible to the public. He explained that busy lifestyles lead many individuals to eat out frequently. However, many restaurants, including fast food chains and even vegetarian establishments that promote healthy dining, utilize processed ingredients in their meals. Thus, many dishes consumed have become “processed and reprocessed,” significantly increasing the intake of processed food.
Furthermore, various international studies have confirmed that consuming more than four servings of ultra-processed food daily elevates the risk of premature death by 62%, while having just one serving per day raises that risk by 18%. With each additional 12% of ultra-processed food consumed, there’s a 10% increase in the risk of cardiovascular disease, posing serious health threats and increasing cancer risk. The ten most common “ultra-processed foods” include:
Additionally featured: 6 main symptoms of diabetes
Taiwanese nutritionist Li Wanping recently published an analysis of the six primary symptoms of diabetes on her personal website “Li Wanping Nutritionist – Nutrition Toolbook.” If you experience any of the following symptoms, you might be facing issues with high blood sugar.
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Understanding the Diabetes Risk from Popular Breakfast Foods
Eating three regular meals and starting the day with breakfast is often championed as a secret to maintaining good health. However, making the right food choices is crucial. Recent insights from a Taiwanese traditional Chinese medicine practitioner have highlighted that there are three prevalent breakfast items whose overconsumption could raise your diabetes risk by 30%. In fact, even a couple of bites may exceed the advisable limit!
Key Breakfast Foods to Monitor
Gao Haoyu, a Taiwanese traditional Chinese medicine practitioner, cited a 2022 study from the International Journal of Epidemiology involving nearly 1.1 million participants. The findings revealed that regularly eating ultra-processed foods—such as sausages, ham, and bacon—significantly raises the risk of diabetes.
Research Findings
The study determined that consuming sausage, ham, or bacon once weekly, or 17.4 grams (approximately 2 bites) of processed meats, results in a 12% increased risk of diabetes. If the intake escalates to 29.8 grams five times a week, the risk surges to an astonishing 31%.
What Are Ultra-Processed Foods?
According to the Hong Kong Centre for Food Safety, ultra-processed foods are defined as those manufactured through industrial processes incorporating substances not typically found in home cooking. The NOVA classification system, established by researchers at the University of Sao Paulo in Brazil, categorizes food into four groups, with ultra-processed foods falling under the fourth category. They frequently contain high levels of sugar, unhealthy fats, and additives such as flavor enhancers.
Examples of Ultra-Processed Foods
- Carbonated drinks
- Potato chips
- Cookies
- Instant noodles
- Refrigerated pizzas
The Increased Health Risks
Leslie Chen, a nutritionist, notes that the prevalence of ultra-processed foods in daily diets has risen dramatically. Many people, pressed for time, choose meals from fast food outlets, which often rely on processed ingredients. This trend can have severe health implications.
Statistics on Health Risks
Research indicates that consuming over four servings of ultra-processed food each day raises the risk of premature death by 62%. Additionally, even one serving daily correlates with an 18% increase in that risk. Furthermore, every 12% increase in ultra-processed food consumption corresponds to a 10% rise in cardiovascular disease risk.
Spotting Diabetes Symptoms Early
Taiwanese nutritionist Li Wanping emphasizes the importance of recognizing diabetes symptoms early. Below are six major signs that you might be experiencing high blood sugar levels:
- Frequent urination
- Increased thirst
- Fatigue
- Blurred vision
- Slow healing of cuts
- Unexplained weight loss
Practical Tips for Healthier Breakfast Choices
To mitigate diabetes risk while enjoying breakfast, consider these healthier alternatives:
- Whole grains: Opt for oatmeal, whole grain toast, or quinoa.
- Fruits and vegetables: Start your day with fresh fruits or vegetable smoothies.
- Lean proteins: Replace processed meats with options like eggs, nuts, or yogurt.
- Healthy fats: Incorporate avocado or nut butters in moderation.
Conclusion on Breakfast and Diabetes Risk
In summary, breakfast can indeed set the tone for your day, but it’s vital to remain vigilant about food choices. By avoiding ultra-processed foods and selecting nutrient-rich alternatives, you safeguard your health and lower your risk of developing serious conditions like diabetes.
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