For as long as anyone can remember, people have believed that being able to eat is a blessing, assuming that the more one eats, the more nutrients one absorbs. When we were young, our elders would say, “Eat more, and you’ll grow faster!” And when we fell ill, our families would urge, “Eat more, and you’ll get well sooner!”

“The more you eat, the more you replenish”—but is that really the case?

Overeating not only leads to excess calorie intake and obesity, but also poses numerous health risks.

Overeating can cause gastric distension, which in turn may elevate the diaphragm and impair cardiac function. Moreover, to digest and absorb various nutrients, the body must accelerate metabolism, leading to a substantial increase in oxygen demand and raising the risk of acute myocardial ischemia or myocardial infarction.

“Diseases of affluence” refer to illnesses caused by nutritional excess and reduced physical activity resulting from improved living conditions, such as: Cardiovascular and cerebrovascular diseases, diabetes, fatty liver, and obesity And so on. To a large extent, it’s all caused by overeating.

Chronic overeating can lead to elevated levels of parathyroid hormone in the body, which may result in excessive calcium loss from bones and subsequently cause osteoporosis.

Individuals who have consistently overeaten since youth tend, in old age, to experience a marked increase in parathyroid hormone levels. As a result, even with adequate calcium intake, calcium is less likely to be effectively deposited in the bones, significantly increasing their risk of osteoporosis.

A fibroblast growth factor is present in the brain; after a meal, the levels of this factor increase by tens of thousands of fold, thereby promoting the enlargement of adipocytes and capillary endothelial cells, which leads to atherosclerosis. Ultimately, this results in insufficient cerebral oxygen supply, increasing the risk of brain atrophy and cognitive decline.     

Eating too much forces the stomach to work continuously, secreting large amounts of gastric juice; over the long term, this can lead to damage. Gastric mucosal barrier , leading to gastric erosion and gastric ulcers.

When protein- and fat-rich foods remain in the intestines for too long, they can generate large amounts of toxins and carcinogens, potentially even leading to cancer.

Many nutrition experts recommend eating until you’re “70% full,” but for people with a strong appetite, it can be really hard to stick to that guideline and eat only until you’re moderately full.

Today, I’m going to share a simple tip that not only helps you feel “full” while eating in moderation, but also keeps your blood sugar levels under control—so you can eat well.

The order in which you eat is particularly important; most people eat their main dishes and side dishes together, which can easily lead to a post-meal spike in blood glucose.

When fasting, people tend to have a strong appetite and eat quickly, making it easy to consume excessive amounts of fat. Therefore, the correct order for eating is to start with soup, followed by vegetables, which helps create a feeling of fullness, alleviates hunger, and ensures adequate dietary fiber intake to lubricate the gastrointestinal tract.

Next, eat the meat and other protein-rich dishes, as these are primarily composed of fat and protein. Starchy staple foods, which are mainly carbohydrates, should be consumed last. Highly refined starches can cause a rapid spike in blood glucose; eating them at the end of the meal helps both reduce overall intake and lower the peak blood sugar level, thereby aiding in blood sugar control.

At the American Diabetes Association’s annual meeting, an expert shared his clinical trial:
 

First, a group of volunteers was recruited, all of whom had a long history of type 2 diabetes. During the first week, the volunteers consumed carbohydrates (oranges and bread slices), followed by a rest period, after which they proceeded to eat protein and vegetables.

In the second week, volunteers maintained their usual food intake but reversed the order of meals, consuming protein and vegetables first, followed by carbohydrates.

Analysis of postprandial blood glucose levels in volunteers over the past two weeks revealed that consuming carbohydrates first led to a sharp rise in blood glucose, with peak levels reached approximately one hour after the meal. In contrast, when carbohydrates were consumed later, the rate of blood glucose increase was markedly slower; at 30 minutes, blood glucose was about 20% lower than after the initial carbohydrate intake, and at one hour, the difference was approximately 30%.

Many people tend to mix different food groups when eating. Research has shown that consuming protein-rich foods—such as dairy, soy products, and meat—alongside staple foods can significantly reduce postprandial blood glucose responses. In particular, dairy products can enhance postmeal insulin secretion, thereby lowering the glycemic response.

Most people with diabetes strictly follow their doctor’s instructions and take medication to help control their blood sugar, yet their glycemic control remains suboptimal—often due to small dietary details.

The guiding principle for the diet of people with diabetes is: Control total energy intake and ensure nutritional balance.

① Staple food — a fist

The carbohydrate intake for people with diabetes is per day. 200–250 grams , one fist is roughly the size of 50 grams of cooked rice; it is recommended that people with diabetes consume no more than Three fists For rice, you can still eat a small amount of other carbohydrates in the remaining portion.

② Oils — Thumb

Use your thumb to help diabetics gauge their daily fat intake. For example, the size of the first phalanx of your thumb represents the total recommended daily amount of fat.

Daily intake of vegetable oil should be limited to 2–3 tablespoons (25–30 grams) Within this range, it is advisable to use various oils interchangeably for cooking;

Note: Oil and salt tend to settle at the bottom of vegetable soup, so don’t drink any leftover soup.

③ Protein — Palm

Use the palm of your hand to gauge your daily protein intake. Fifty grams of protein is roughly the size of your palm; therefore, a daily intake of 100 grams corresponds to the size of two palms.

People with diabetes can consume a variety of proteins each day, including Eggs, milk, lean meat, fish and shrimp, soy products Wait and select as needed.

④ Vegetables — Both Hands

People with diabetes should consume at least 500 grams of fresh vegetables every day to replenish the various nutrients the body needs. Typically, this amount is roughly equivalent to two handfuls of vegetables, such as Chinese cabbage, lettuce, spinach That’s roughly equivalent to a daily intake of 500 grams of leafy green vegetables.

2

Combination of thick and thin

A balanced mix of refined and whole grains in the staple diet is more beneficial for health, as whole grains can modulate the absorption and release of carbohydrates, resulting in a more moderate postprandial rise in blood glucose.

For example, bread made from refined wheat flour has a glycemic index of about 70. However, when 75%-80% The bread index for barley grains, meanwhile, fell to 34.

It is recommended that people with diabetes consume a mix of refined and whole-grain staple foods in their daily diet. Whole grains make up half. . If you have a sensitive stomach, you can reduce the amount of whole grains to One third 。

3

Chew slowly and thoroughly.

Blood glucose levels begin to rise 15 minutes after eating and peak around 30 minutes. When blood glucose reaches its peak, the brain responds by sending satiety signals to the gastrointestinal tract, which in turn reduces appetite and prompts the individual to stop eating.

Eating too quickly prevents blood sugar from rising in time; by the time the satiety signal is transmitted to the gastrointestinal tract, a large amount of food has already been consumed, which over time can lead to Hyperlipidemia, hyperglycemia, and obesity the occurrence of diseases.

Moreover, eating too quickly prevents salivary amylase from fully exerting its function, forcing the pancreas to rely solely on its own amylase secretion for digestion, which can lead to a rapid spike in blood glucose levels in people with diabetes.

People with diabetes shouldn’t eat sweets, but can they still eat fruit? Of course they can. The “sugar” in fruit is different from refined sugar and is not metabolized directly. However, it’s still important to keep the following points in mind.

❖ People with diabetes whose blood glucose is within the normal range and remains stable may eat fruit.

❖ Fruits are best enjoyed as a snack, ideally between two main meals or about an hour before bedtime, for example: 10 a.m., 3 p.m. 。

❖ When selecting fruits, pay attention to their glycemic index (GI) and glycemic load (GL), and try to choose low-sugar varieties, such as Blueberries, pomelos, cherries, apples, lemons And so on. Tomatoes and cucumbers are also good choices.

People with diabetes have special dietary needs; fruit consumption should be moderate, ideally 100–200 grams per day, and it is best to eat it in smaller portions throughout the day.