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- Attention diabetes danger!
- The biological clock protects against diabetes
- Proper eating relieves the gland
- Which increases the blood sugar level
Attention diabetes danger!
Lack of sleep is stress for our pancreas as well as multiple chocolate bars - the result of US studies. Because the body lacks the good night's sleep, it shows in our blood sugar values and a sluggish metabolism. The result: Overweight - up to six kilos per year. Would you have thought that?
The biological clock protects against diabetes
For some test participants, blood glucose reached levels after a few sleepless nights, which are considered a precursor to diabetes . Results of the researchers: In the long term, a lack of sleep (less than six hours) can cause diabetes. Because the biological clock of the pancreas controls the production of insulin.
This hormone causes a drop in blood sugar levels after eating as carbohydrates cause the levels to skyrocket. In addition, the biological clock regulates the interaction of genes and proteins, which are associated with the release of insulin. If this process is disrupted for a long time, diabetes can develop.
But not only sleeping habits but also eating habits can pester the pancreas badly. For a long time even physicians underestimated the role of supper. It decides how much insulin the organ then produces. Simple carbohydrates, such as chips or sweets, increase blood sugar levels. But even a large portion of pasta or white bread strains the gland. This leads to massive insulin secretion, with the result that the blood sugar level falls sharply again. The body reacts with the release of stress hormones - and they can make you fat.
Which blood sugar levels are normal?
But that's not all: if the pancreas constantly releases too much glucose, dangerous deposits (arteriosclerosis) can form in the blood vessels. At the same time the nerve cells can be damaged. Especially the tiny blood vessels of the eyes and kidneys are vulnerable.
Proper eating relieves the gland
But what can we do to save our pancreas? Nutritionists recommend starting with a nutritious breakfast. Carbohydrates ensure that the empty energy stores are filled up. Whole grains are best because their fiber has a long-lasting filling. It is best to have 3-4 hours break between snacks and meals so that the pancreas settle down.
Researchers recommend orienting themselves to the so-called glycemic load of carbohydrate-containing foods and using fruits and vegetables in addition to nuts, dairy products, lean meat and fish. Bitter substances sustainably promote the digestive juice production, so the tip: spice dishes with herbs such as marjoram, lovage, chervil or tarragon. Also important: exercise. Walking for 30 minutes daily ensures that the insulin can work better again and the energy-consuming muscle mass increases. These measures effectively prevent overweight and reduce the risk of suffering from sequelae such as circulatory problems, heart attack or stroke.
Which increases the blood sugar level
The Glycemic Load (GL) indicates how much the blood sugar increases when 100 g of a carbohydrate-containing food is consumed. Ideal: a daily GL of 100.
fruit
Grapefruit: 2
Pear: 3
Apricot: 3
vegetables
Salad: 0
fresh carrots: 3
green peas: 5
Drinks (100ml)
Coffee (unsweetened): 0
Apple juice / natural / sweetened): 4
Orange soda: 10
Bakery products
Croissant: 31
Milk rolls: 33
White bread: 38
Pasta / rice
Brown rice: 15
Basmati rice: 14
Spaghetti (durum wheat semolina): 13
snacks
Milk chocolate: 24
Pancakes: 48
Strawberry jam: 31
