2023-09-05 12:08:00
Postprandial hyperglycemia is more important than fasting blood glucose
You can drastically reduce the number by changing the order of eating.
Blood sugar spikes over 150 following eating are dangerous
If blood sugar is high following a meal and left unattended, arteriosclerosis progresses
Carbohydrates such as bread or rice are consumed by eating meat
The test to find out whether you have diabetes during a health checkup is to measure your fasting blood sugar following fasting for more than 8 hours. If fasting blood sugar is 100 ~ 125㎎ / ㎗, ‘pre-diabetes’, if it is more than 126㎎ / ㎗, ‘diabetes’ is suspected and a close examination is performed.
However, in diabetes, ‘postprandial blood sugar’ is as important as fasting blood sugar before meals. Even if fasting blood sugar levels are in the pre-diabetic stage, there are not a few people who experience a rapid rise in blood sugar following meals (hyperglycemia following meals). For this reason, there are voices that it is difficult to accurately diagnose diabetes only with health checkups.
The Nihon Keizai Shimbun quoted Satoru Yamada, director of the Diabetes Center at Kitasato University Kitasato Research Hospital, as saying, “Postprandial hyperglycemia means a state in which blood sugar is high even two hours following eating.” It returns to normal, but it does not fall easily due to insufficient insulin action. It is difficult to find with the usual fasting blood test, so it is called ‘hidden diabetes’.” A blood sugar level of 140 to 199 mg/dl 2 hours following a meal is pre-diabetic, and a blood sugar level of 200 mg/dL or more is suspected. A survey of regarding 30 office workers in Tokyo found that regarding two-thirds had blood sugar levels above 140 mg/dL, which is considered hyperglycemia following eating.
Diabetes is characterized by △ fasting blood sugar of 126 mg/dL or more following fasting for 8 hours or more △ blood sugar of 200 mg/dL or more 2 hours following drinking 75 g of glucose solution (75 g oral glucose tolerance test) △ glycated hemoglobin (regarding 2 to 4 months) The final diagnosis is made by repeating the test if three conditions are met, such as an average blood glucose concentration of 6.5% or more. A fasting blood glucose test is performed before a meal to check the secretion ability of insulin and following a meal to check the instantaneous power of insulin. Postprandial blood sugar levels can be easily measured at home using a dedicated device without having to undergo a test at a hospital or clinic. It is common to pierce a needle with an instrument needle into the tip of a finger and collect a small amount of blood for examination.
The danger of postprandial hyperglycemia is that if left unattended for a long time, it can damage blood vessels and progress arteriosclerosis without knowing it, which can cause a stroke. In particular, attention is needed as it is closely related to the ‘sugar spike’, in which blood sugar levels rise rapidly following a meal and immediately fall.
When blood sugar fluctuates repeatedly following a meal, blood vessels are damaged and the risk of cardiovascular disease and sudden death increases. A blood sugar spike is when the blood glucose level exceeds 150 mg/dL between 30 minutes and 2 hours following eating. Considering that the normal level of fasting blood sugar is less than 100 mg/dl, a blood sugar spike can be seen if the difference between fasting and postprandial blood glucose is more than 50 mg/dL or postprandial blood sugar is more than 150 mg/dL. Symptoms of blood sugar spikes include △sudden fatigue and unbearable drowsiness following meals △postprandial dizziness and anxiety △concentration and poor judgment △postprandial hunger and cravings for sweets.
Even skinny people can’t beware of blood sugar spikes. A research team in Japan (Professor Yoshifumi Tamura, Sunchon Tang University) found that among skinny women aged 18 to 29 (BMI less than 16 to 18.5), the rate of postprandial hyperglycemia reached regarding 7 times that of normal weight women of the same age. Professor Damura explained, “When muscles are reduced, the function of insulin slows down, so it is easy for blood sugar levels to rise rapidly because glucose is not consumed enough.”
Then, what can I do to prevent blood sugar spikes along with postprandial blood sugar? As with general diabetes, diet and exercise are the most important.
Diet is primarily regarding sugar restriction. It is to suppress the amount of sugar consumed at one meal to 20 ~ 40g and eat without limiting lipid (protein). Director Yamada said, “Lipids can speed up the secretion of insulin and prevent spikes in blood sugar levels.”
Carbohydrates are sugars and are found most in carbohydrates such as rice, bread, and noodles. To be precise, carbohydrates are made up of ‘sugar + dietary fiber’, and sugar is the majority. For example, Ramen has 78g of carbohydrates and 0g of dietary fiber, so it has 78g of carbohydrates, and Lato has 9g of carbohydrates and 5g of dietary fiber, so it has 4g of carbohydrates.
When sugar is addicted, it can lead to obesity, the root cause of all diseases. Obesity is associated with terrifying diseases such as diabetes, cardiovascular disease, chronic kidney disease, stroke, cancer, and Alzheimer’s disease.
The order you eat is also important. After eating meat or fish, it is desirable to eat staples such as rice or bread. This is because consuming protein or lipids first can suppress the rise in blood sugar levels. Shizuo Kajiyama, director of Kajiyama Internal Medicine in Japan, wrote in a book titled ‘Meal Order Revolution’, “I changed the order of eating vegetables first, followed by protein side dishes, and finally rice for more than 1,000 patients. Blood pressure, blood sugar, and cholesterol dropped significantly.” Director Shizuo Kajiyama continued, “By breaking away from the conventional ‘what to eat’ and paying attention to ‘how to eat,’ I ate slowly for over 30 minutes in the order of vegetables, protein, and rice. ),” he emphasized.
In general, meals are eaten in the order of soup, rice, and side dishes, or in any order. Since childhood, we have been told to eat evenly without choosing between rice, side dishes, soup, and meat. So even when we become adults, we unconsciously eat side dishes, soup, and meat at the same time. However, eating only rice or side dishes is a bad eating habit.
Exercise has the effect of activating the function of insulin, which lowers blood sugar. If you are an office worker who does not have time to exercise, get off at one or two stops before arriving at work and walk to work. The US National Institute of Health (NIH) compared and analyzed the effects of walking 8,000 steps and 4,000 steps for 4,800 people over the age of 40 in the United States for 10 years, and found that 8,000 steps lowered the risk of death by 51%.
According to the Diabetes Fact Sheet published by the Korean Diabetes Association, the number of diabetic patients over the age of 30 in Korea in 2020 is regarding 6 million. As of 2020, 1 in 6 adults over the age of 30 (16.7%) has diabetes.
Important risk factors for diabetes are obesity and family history. Recently, the number of obese people is increasing due to westernized eating habits and lack of exercise. As weight increases, blood sugar, blood pressure, and cholesterol also increase, which can worsen diabetes. It is also known that if at least one of the parents has diabetes, the risk of developing diabetes in the child increases by regarding 30%. Therefore, adults over 40 years of age or those over 30 years of age with obesity, high blood pressure, Westernized eating habits, lack of exercise, and family history are advised to have regular checkups to see if they do not have diabetes.
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