World Diabetes Day is observed on November 14 each year, serving as a global platform to raise awareness about diabetes and its effects on individuals and communities. This year’s theme, “Breaking Barriers, Bridging Gaps,” highlights our dedication to minimising diabetes risk and ensuring that everyone diagnosed with diabetes receives fair, inclusive, affordable, and high-quality treatment and care. As we mark this day, it is essential to explore how nutrition significantly influences the prevention and management of type II diabetes.

Understanding Type II Diabetes

Type II diabetes is a chronic condition that affects how the body processes blood sugar (glucose). Lifestyle factors such as poor diet, obesity, and lack of physical activity increase the risk of developing this condition. However, adopting a healthier diet can dramatically reduce this risk and assist in managing the disease effectively.

The Low Glycemic Index Diet

One notable dietary approach for managing and preventing type II diabetes is the Low Glycemic Index (GI) diet. The GI measures how quickly carbohydrate-containing food raises blood sugar levels. Foods with a low GI (55 or less) are digested more slowly, resulting in a gradual increase in blood sugar. This helps maintain stable insulin levels and improves overall glucose control.

Benefits of a Low GI Diet

1. Enhanced Insulin Sensitivity: Low GI foods can improve how the body responds to insulin, thereby reducing blood sugar spikes after meals.
2. Weight Management: These foods often provide a greater feeling of fullness, which can assist in weight loss or maintenance—critical for diabetes management.
3. Lower Risk of Complications: A stable blood sugar level can help mitigate the risk of long-term complications associated with diabetes, such as cardiovascular disease and nerve damage.

Low GI Food Examples

• Whole grains (e.g., steel-cut oats, brown rice, whole-grain bread)
• Legumes (e.g., lentils, chickpeas)
• Vegetables (e.g. carrots, peas)
• Most fruits (especially berries and apples)
• Dairy products (e.g., low-fat or skim milk, unsweetened yogurt, cheese)

Adopting a Plant-Based Diet

Another beneficial dietary strategy is a plant-based diet, which focuses on whole foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Research indicates that such diets can significantly enhance insulin sensitivity and glucose regulation.

Advantages of a Plant-Based Diet

1. High Nutrient Density: Plant-based foods are typically rich in essential nutrients while being lower in calories and unhealthy fats. This density supports overall health and can prevent obesity.
2. Rich in Fibre: A diet high in fibre is linked to improved blood sugar control, as it slows digestion and sugar absorption.
3. Anti-Inflammatory Effects: Many plant foods contain antioxidants that can reduce inflammation, a key factor in insulin resistance.
4. Support for Weight Management: Like low GI foods, plant-based options can help individuals maintain a healthy weight.

Examples of Plant-Based Foods

• Leafy greens (e.g., kale, spinach)
• Whole grains (e.g., quinoa, brown rice)
• Legumes (e.g., red kidney beans, chickpeas)
• Nuts and seeds (e.g., almonds, sunflower seeds)

The Importance of Muscle Mass

In addition to dietary changes, maintaining lean muscle mass is crucial for enhancing insulin sensitivity and managing blood sugar levels. Muscle tissue plays a significant role in glucose metabolism, and a higher muscle mass can improve the body’s ability to use insulin effectively.

How Muscle Mass Affects Insulin Sensitivity

1. Glucose Utilisation: Muscle cells are primary sites for glucose uptake. Increasing muscle mass enhances the body’s capacity to store and utilise glucose, helping to regulate blood sugar more effectively.
2. Increased Metabolic Rate: Muscle tissue is metabolically active, which means it burns calories even at rest. This helps with weight management, further supporting insulin sensitivity.
3. Hormonal Balance: More muscle mass positively influences hormones involved in glucose regulation, including insulin, making the body more responsive to its effects.

Strategies to Maintain Muscle Mass

With age, individuals often experience a natural decline in muscle mass, known as sarcopenia, which can adversely affect insulin sensitivity. Here are some strategies to maintain healthy muscle mass and prevent loss:

1. Engage in Strength Training: Regular resistance exercises, such as weight lifting or body-weight workouts, help build and sustain muscle.
2. Ensure Adequate Protein Intake: Sufficient protein is vital for muscle maintenance. Older adults should aim for higher protein consumption to combat muscle loss, with sources including lean meats, fish, dairy, legumes, and plant proteins.
3. Stay Active: Incorporating physical activity into daily life—such as walking or gardening—contributes to muscle health beyond formal exercise routines.

Conclusion

As we commemorate World Diabetes Day, it is vital to recognise the significant role that nutrition plays in preventing and managing type II diabetes. Adopting a low glycemic index diet and a plant-based eating plan can lead to improved insulin sensitivity and better blood sugar control. Additionally, maintaining muscle mass is essential for enhancing metabolic health. By making informed dietary choices and incorporating regular physical activity, individuals can take proactive steps to reduce their risk of developing diabetes and effectively manage their condition.

世界糖尿病日：營養對第二型糖尿病的影響

每年11 月14日是世界糖尿病日，旨在作為一個全球平台，提高人們對糖尿病及其對個人和社區影響的認識。今年的主題是“打破障礙，搭建橋樑”，突顯了我們致力於降低糖尿病風險，並確保每位被診斷為糖尿病的人都能獲得公平、包容、負擔得起和高質量的治療與護理。在紀念這一天的同時，我們必須深入探討營養如何顯著影響第二型糖尿病的預防和管理。

了解第二型糖尿病

第二型糖尿病是一種慢性疾病，影響身體處理血糖（葡萄糖）的方式。生活方式因素，如不良飲食、肥胖和缺乏體力活動，增加了患此病的風險。然而，採用更健康的飲食可以顯著降低風險，並有效管理疾病。

低升糖指數飲食

管理和預防第二型糖尿病的一種顯著飲食方法是低升糖指數（GI）飲食。GI測量碳水化合物食物對血糖水平的影響。低GI（55或以下）的食物消化較慢，導致血糖平穩上升，有助於穩定胰島素水平和改善整體血糖控制。

低GI飲食的好處

1. 增強胰島素敏感性：低GI食物改善身體對胰島素的反應，減少餐後血糖的急劇上升。
2. 體重管理：這些食物通常提供更強的飽腹感，有助於減重或維持體重，這對糖尿病管理至關重要。
3. 降低併發症風險：穩定的血糖水平有助於減少與糖尿病相關的長期併發症風險，如心血管疾病和神經損傷。

低GI食物的例子

• 全穀類（例如鋼切燕麥、糙米、全穀麵包）
• 豆類（例如扁豆、鷹嘴豆）
• 蔬菜（例如蘿蔔、豌豆）
• 大多數水果（特別是莓果和蘋果）
• 乳製品（例如低脂或脫脂牛奶、無添加糖乳酪、芝士）

採用植物性飲食

另一種有益的飲食策略是植物性飲食，重點是來自植物的全食物，包括水果、蔬菜、全穀類、豆類、果仁和種子。研究表明，這種飲食可以顯著提高胰島素敏感性和血糖控制。

植物性飲食的優勢

1. 高營養密度：植物性食物通常富含重要營養素，同時熱量和不健康脂肪含量較低，這有助於整體健康，並能預防肥胖。
2. 富含纖維：高纖維攝入與改善血糖控制有關，因為纖維可以減緩消化和糖的吸收。
3. 抗炎特性：許多植物性食物含有抗氧化劑，能減少炎症，這是胰島素抗性的關鍵因素。
4. 支持體重管理：植物性飲食有助於維持健康體重，降低糖尿病風險。

植物性食物的例子

• 綠葉蔬菜（例如羽衣甘藍、菠菜）
• 全穀類（例如藜麥、糙米）
• 豆類（例如紅腰豆、鷹嘴豆）
• 果仁和種子（例如杏仁、葵花籽）

肌肉質量的重要性

除了飲食改變，維持肌肉質量對增強胰島素敏感性和有效管理血糖水平至關重要。肌肉組織在葡萄糖代謝中扮演重要角色，較高的肌肉質量可以改善身體使用胰島素的能力。

肌肉質量如何影響胰島素敏感性

1. 葡萄糖利用：肌肉細胞是葡萄糖攝取的主要部位，增加肌肉量有助於提高葡萄糖儲存和利用的能力，從而更有效地調節血糖。
2. 提高代謝率：肌肉組織的代謝活躍，意味著即使在靜息狀態下也會燃燒卡路里，這有助於體重管理，進一步支持胰島素敏感性。
3. 激素平衡：更多的肌肉質量對參與葡萄糖調節的激素有正面影響，包括胰島素，使身體對其作用的反應更好。

維持肌肉質量的策略

隨著年齡增長，人們自然會經歷肌肉質量下降，這種情況稱為肌肉減少症，會對胰島素敏感性產生負面影響。以下是維持健康肌肉質量和防止流失的策略：

1. 進行力量訓練：定期參加抗阻訓練運動，如舉重或自重訓練，有助於建立和維持肌肉。
2. 確保足夠的蛋白質攝取：充分的蛋白質對肌肉維持至關重要。老年人應增加蛋白質攝入，以抵消肌肉流失，來源包括瘦肉、魚、乳製品、豆類和植物性蛋白。
3. 保持活躍：將身體活動融入日常生活中，如步行或園藝，有助於肌肉健康，超越正式運動的範疇。

結論

在我們紀念世界糖尿病日之際，認識到營養在預防和管理第二型糖尿病中的重要角色至關重要。採用低升糖指數飲食和植物性飲食可以有效改善胰島素敏感性和血糖控制。此外，維持肌肉質量對增強代謝健康至關重要。通過做出明智的飲食選擇和參加定期的身體活動，每個人都可以採取積極主動的措施來降低糖尿病的風險並有效管理自己的病情。