飲食保健：十種第二型糖尿病患者可以嘗試的食品！
（Photo from Wix）
簡單地說，糖尿病是胰島素系統無法妥善調節血糖所產生的疾病。也就是說，人體無法維持血糖的平衡，進而對循環系統、雙眼、腎臟及神經系統產生損壞。而會對血糖最有影響的則是葡萄糖，也就是飲食中的澱粉類食物如米飯、馬鈴薯（澱粉經人體酵素分解成葡萄糖）；食糖則是果糖和葡萄糖結合而成的糖類，對血糖的影響稍輕，而最低影響的則是果糖。B的親戚本身也是糖尿病患者，小編A的家人也有同樣的病史，而大多數人也總在不經意的情況下，攝入過量的糖類，或是時代變遷、生活方式的更易而讓現代人成為糖尿病的高風險群。
因此，知道如何照料患有糖尿病的患者是一件非常重要的事情，畢竟一日三餐是人類最基本的活動、吃食是我們最基本的需求，而攝入的飲食便會直接地影響我們的身體！
此篇文章來源自 CookingLight。
***無論嘗試何種食品、飲食方式，一定要視自身的健康狀況來徵詢專業醫師的意見喔！
Making healthy food choices to control blood sugar is key for those with type 2 diabetes, but what if there were foods that not only kept diabetes under control, but also improved your diabetes and overall health - kind of how calcium can improve bone health? Researchers have identified some key functional foods that appear to improve the disease condition and possibly reduce risk.
***Type 2 diabetes：People with type 2 diabetes make insulin, but their cells don't use it as well as they should. Doctors call this insulin resistance. （WebMD：Type 2 Diabetes, The Basics）
對於第二型糖尿病患者來說，選擇健康的食物來控制血糖是重要的關鍵。但假如有一些食物是可以同時抑制糖尿病病情，又能改善病況、增進全面的安康－像鈣質可以保健骨頭一樣呢？研究人員找出了幾種顯然可以改善疾病狀況、且可能減低風險的關鍵食物！
***第二型糖尿病患者指的是非胰島素依賴型糖尿病。此類型糖尿病患者的胰臟是還有能力製造分泌胰島素的，但身體無法有效的利用胰島素。（資料來源：Health 2 Sync）
（Photo from Wix）
Blueberries
Eating the tiny blue fruit is a nutrient-dense way to get some of your daily carbs, and research also suggests that eating blueberries regularly - as well as other berries - improves insulin sensitivity. This means cells are more receptive to the body's own insulin. Researchers also credit the anti-inflammatory effect of phytochemicals in berries as possibly reducing some of the cardiovascular risks seen with type 2 diabetes.
藍莓
食用這些小小的藍色果實是其中一種攝取每日所需碳水化合物的高營養方式！研究也指出定期地食用藍莓－以及其他的莓果類可以改善胰島素的敏感度。也就是說身體的細胞能更容易接收到人體自產的胰島素。其研究也認為，莓果中天然的植物化學物質所含的抗炎效果能有效地減低第二型糖尿病中伴隨的心血管風險疾病。
（Photo from Wix）
Oranges
Oranges, grapefruits, clementines - research suggests that consumption of citrus fruit has a positive, long-term effects on blood sugar, as well as cholesterol levels, thanks to the anti-inflammatory compound hesperidin and a healthy dose of soluble fiber. Additional research from Harvard School of Public Health suggests that eating the whole fruit, rather than the juice, was associated with a lower risk of developing Type 2 diabetes.
柑橘類
柳橙、葡萄柚、小柑橘－研究表示食用柑橘類果實對於血糖以及膽固醇來說有正面及長期的影響，多虧其中複合的橙皮苷以及適量的可溶纖維。哈佛公共保健學院的研究更建議，食用整顆果實，比起榨汁更可以降低發展第二型糖尿病的風險。
(Photo from wix)
Chickpeas
Chickpeas, as well as beans and lentils, are well-known foods with a low glycemic index, making them good choices for diabetes, but new research suggests that eating legumes may actually have a therapeutic effect. In a 2012 study published in Archives of Internal Medicine, individuals with type 2 diabetes consumed one cup of legumes daily as part of their carbohydrate intake for three months. When compared with other study participants, the daily legume eaters showed greater decreases in hemoglobin A1c values and decreases in blood pressure.
鷹嘴豆
鷹嘴豆、還有豆類及扁豆都是非常常見的低GI（Glycemic Index：升糖指數）食品，也因此，他們是糖尿病患者的飲食極佳選擇。而新研究指出食用豆類可能確實有療效！在一份2012年由內科醫學檔案（Archives of Internal Medicine）發表的報告中指出，患有第二型糖尿病患者在連續三個月內，每天固定攝取一杯豆類作為一部分的所需碳水化合物攝取量；之後，和其他受試者比較起來，攝取豆類的受試者表現出了大幅減量的糖化血紅蛋白（葡萄糖和紅血球中帶氧的血紅蛋白結合在一起的產物）以及降低的血壓。
（Photo from Wix）
Dark Chocolate
Can a sweet treat really improve glucose control? Some research studies found that a small amount of high-quality, dark chocolate eaten daily decreases fasting insulin levels and blood pressure. Effects seen are attributed to compounds called polyphenols. Always discuss changes and additions to your diet with a medical professional first, but swapping a little bit of low-sugar, high-quality dark chocolate in place of other less healthy carbs could make your taste buds and glucose levels happier.
黑巧克力
小零嘴真的可以幫助控制血糖嗎？有些研究指出每一天一小塊的高品質黑巧克力可以幫助降低空腹胰島素水平及血壓。這個效果則歸功於＂多酚＂這個化合物。不過，在調整你的飲食前，還是先和醫學專家討論一下，但，相較於其他較不健康的碳水化合物，改吃一小塊低糖、高品質的黑巧克力一定可以讓你的味蕾和血糖值更開心！
***胰島素水平：當飲食中含有大量熱量，糖和碳水化合物，身體細胞慢慢需要更多的胰島素來維持血糖平衡。最終，細胞變得對胰島素產生抵抗，導致胰島素抗阻性。胰島素水平愈高，胰島素抵抗性愈糟。身體開始老化，變壞。（資料來源：Dr.Wei Health）
（Photo from wix）
Plant-Based Meals
Vegetarians have a significantly lower risk of developing type 2 diabetes, but many have assumed it's because they also tend to have lower BMIs. But a 2012 study in the Journal of Preventive Medicine found that a high nutrient density (HND) diet - essentially centering daily intake around fruits, vegetables, nuts, and legumes while skipping the meat - has a big impact on those with diabetes. In fact, after following a HND diet for seven month, study participants had significant decreases in HgbA1c, blood pressure, and triglycerides, significant increases in HDL levels, and 62 percent had blood glucose levels within normal range.
蔬食菜餚
素食者是第二型糖尿病的低風險群，但大多數人也認為其原因是他們通常具有較低的身體質量指數（BMI，Body Mass Index）。然而，一份由預防醫學雜誌（Journal of Preventive Medicine）於2012年的研究指出，「高密度營養飲食」（HND，High Nutrient Density）—也就是每日攝取的食物注重於水果、蔬菜、堅果類及豆類而非肉食的飲食方式對於糖尿病友有較大的影響。在採用此飲食方法七個月後，研究受試者在糖化血紅蛋白、血壓以及三酸甘油脂方面都表現出了一定的減量，而高密度脂蛋白膽固醇數值（HDL levels）則有一定的提升，且百分之62的受試者之血糖值均在正常範圍內。
（Photo from Wix）
Olive Oil
Replacing saturated and trans fats with healthier unsaturated fats is a key recommendation for all individuals, but the type of fats consumed may play an even greater role in the health of those with type 2 diabetes. That's because diabetes is associated with an increased risk of heart disease and stroke. Controlling weight, being active, and monitoring glucose levels through diet can help, but it's important that heart-healthy fats and oils are the primary fats contributors to the diet. Consumption of extra virgin olive oil is associated not only with a decreased risk of diabetes, but some research suggests it may also improve glucose usage by cells thanks to its anti-inflammatory effects. Make olive oil your daily "go-to" when cooking and using oils in salad dressing, and also look for ways to incorporate nuts, seeds, avocado, and cold-water fish each week.
橄欖油
將飽和、轉化脂肪替代成較健康的不飽和脂肪對於所有人都適用，但對於第二型糖尿病患者的健康來說，攝取哪一種油更是一件重要的要事！這是因為糖尿病和高風險的心臟疾病及中風有所關聯。體重控制、持續運動、以及透過飲食來控制血壓是有所幫助的，但使用對於心臟健康的脂肪、油品作為飲食中的首要脂肪來源也是相當重要。攝取特級冷壓橄欖油（Extra Virgin Olive Oil）可有效降低糖尿病的風險，有些研究也指出其抗炎效果可以改善細胞與葡萄糖之間的化學反應。因此，每天烹飪時，讓橄欖油成為你的選擇，用來做沙拉的醬汁也行；另外，每個星期，也試試如何用橄欖油結合堅果類、種子、酪梨及冷水魚來做料理搭配。
（Photo from wix）
Green Vegetables
Higher Intakes of leafy greens and non-starchy, green vegetables in type 2 diabetics ages 65 and older was associated with decreased levels of HgbA1c and significant reductions in cardiovascular risk factors. It's still being studied as to whether these effects are due to the nutrient-density of vegetables - specifically vitamins A, C, and E, and magnesium whose intakes have been associated with better glycemic control - or the substitution of these vegetables in place of less nutrient dense foods. Best results were seen when at least 200g of vegetables were consumed each day (about 3 to 3 ½ cups), with at least 70g from green veggies (about ¾ to 1 cup).
***Common non-starchy vegetable：Asparagus、baby corn、bamboo、bean sprout、beets、broccoli、celery、cucumber、okra、onion、salad greens、squash...（American Diabetes Association）
綠色蔬菜
於年齡65歲及以上的糖尿病患者，攝取大量的葉菜類及非澱粉類綠色蔬菜有助於於糖化血紅蛋白數值的減量及有效降低心血管疾病因子。不過目前此效果的究因尚在調查中，或許是因為這些高營養價值的蔬菜中所含的維生素如維他命A、C、E及鎂可以有效控制血糖；抑或是單純因為我們攝取了這些高營養價值的蔬菜，而不是其他營養價值較低的食物。但最佳的效果指出，每天至少需攝取200g（大約3~3杯半）的蔬菜，而其中的70g（約3/4~1杯）得是綠色蔬菜。
***常見的非澱粉類蔬菜：蘆筍、玉米筍、竹筍、豆芽、甜菜根、花椰菜、芹菜、小黃瓜、秋葵、洋蔥、萵苣生菜類、瓜類...（資料來源：American Diabetes Association）
（Photo from Wix）
Nuts and Peanut Butter
Eating 5 servings per week of nuts (1 serving= 1 oz of nuts or 1 Tbsp of nut butter) was associated with a significant reduction in heart disease and stroke risk in women with type 2 diabetes in the long-running Nurses Health Study, while a 2011 study published in the journal Diabetes Care found that those with diabetes had improved blood sugar control and blood lipids when they ate 2 ounces of nuts daily in place of carbohydrates. Consider swapping out some refined carbohydrate calories for walnuts, almonds, or peanut butter - just be sure to watch the portion size and salt!
堅果及花生醬
一份長期的護理健康研究指出，針對第二型糖尿病女性患者，一周吃五份的堅果（一份是1盎司（約29g）的堅果或一湯匙的堅果醬），可以有效降低心臟疾病及中風的風險；而另一份2011年由糖尿病護理雜誌（Journal Diabetes Care）發表的研究則發現，每天吃兩盎司的堅果來取代碳水化合物可以改善血糖控制及血脂。因此，將由精製的碳水化合物所提供的熱量來源替換成核桃、杏仁或花生醬吧！但還是要注意份量及鹽巴的攝取量喔！
（Photo from Wix）
Probiotics
Over the past few years, several studies have examined the effects that "good" bacteria may have on glucose regulation, with some focusing on yogurt intake and others focusing probiotic intake. Initial findings on all studies suggests that eating foods high in probiotics, such as yogurt, significantly improves fasting glucose levels and/or HgbA1c when consumed regularly and longer than eight weeks.
益生菌
過去幾年來，許多研究均檢視了「好菌」對於血糖調整可能產生的影響，有些研究側重於優格的攝入，有些則是注重於益生菌。所有研究的最初發現都表示定期食用（多於八周）含大量益生菌的食物如優格可以有效地改善空腹血糖值及/或糖化血紅蛋白的數值
（Photo from Wix）
Cinnamon
The savory-sweet spice cinnamon appears to increase insulin sensitivity, thereby helping to reduce blood sugar. The exact mechanism for how the sweet spice does this, as well as a recommended intake, is still being investigated, but most research points towards cinnamon's ability to aid in blood glucose control on a daily and long-term basis, and doesn't appear to have any potential side effects other than adding a little flavor. Try sprinkling a little on foods you're already eating, like oatmeal, yogurt, and nut butters.
肉桂
肉桂－這甜美的香料顯然有助於增進胰島素的敏感性，也因而可以降低血糖。雖然其背後的原理及攝取量目前都還在研究中，但大多數的研究都指出了肉桂能夠幫助控制血糖的能力，且除了一點味道之外，並沒有任何潛在的副作用。下次，在你的燕麥粥、優格和堅果醬中撒一點肉桂吧！
***所有內容都是筆者本身經驗、筆記，引用自書章之資料或影片也皆有註明出處。若對於內容有任何問題，也歡迎業界各位前輩，同好不吝指教！感謝
***小編並非專業譯者！只是針對自己的專業有所研究，若有任何問題請各位前輩、同好不吝指教！
