Food List for Type 2 Diabetes: White and Black List

Food choice is crucial to type 2 diabetes. This disease is highly correlated to obesity and high cholesterol levels, which may induce complex chain reactions in the human body and cause insulin resistance or a low insulin secretion level. Therefore, people with type 2 diabetes should control their diet and eat healthily. Here are some best and worst foods for type 2 diabetes.

1. White List - Whole grains

Whole grains, a typical low GI food, can prevent sudden spikes in blood sugar levels. Because it is rich in fiber which comes from the bran, germ and endosperm of grain, which slower the digestion process and the rate of glucose release. The fiber in whole grains also helps improve insulin sensitivity and reduce insulin resistance. Additionally, whole grains are rich in essential nutrients like vitamins, minerals and antioxidants, contributing to overall health for individuals with type 2 diabetes.

2. White List - Fruit and Vegetables

Fruits and vegetables generally have a low GI and high levels of fiber, vitamins, minerals and antioxidants, which can reduce inflammation, protect specific organs and improve insulin sensitivity, making them important for overall diabetic health management. Remember to choose fruit with less sugar and only eat a small portion each time instead of a whole fruit. Blueberries, citrus fruits, kiwis, leafy greens, broccoli, carrots and tomatoes are healthy choices for diabetics.

3. White List - Good Protein

Lean meat, fish, eggs and beans are good sources of proteins, which provide important ingredients for the body to build up muscles and make enzymes. White meat and fish, especially deep-sea fish with high amounts of omega-3 fatty acids, are healthier than other meats. Omega-3 fatty acids are a type of unsaturated fat which have been shown to provide various health benefits. These fats help improve insulin sensitivity, control insulin resistance, promote cardiovascular diseases and reduce the risks of cognitive decline.

4. White List - Good Fat

Most oils people eat like butter and palm oil are high in saturated fat, which is harmful because it raises cholesterol levels in the blood, leading to higher risks of cardiovascular diseases and stroke. Therefore, it is recommended to take olive oil and coconut oil as alternatives. Avocados, nuts, seeds and fatty fish are all good supplementary sources of unsaturated fat. Unsaturated fat can help increase satiety, promote heart health and stabilize blood glucose levels by improving insulin sensitivity.

1. Black List - Highly Processed Starches

Highly processed starches, such as white bread, white rice and pasta, have high GI. They are quickly broken down into glucose by the body. This can lead to a rapid spike in blood sugar levels. Therefore, regular consumption of processed starches may contribute to insulin resistance over time for diabetics. Besides, these foods are often stripped of essential nutrients during processing, such as fiber, vitamins, and minerals. This can lead to nutrient deficiencies.

2. Black List - Canned and Pickled Food

The high sodium content in canned and pickled food can increase the risk of hypertension and cardiovascular diseases, of which diabetics are already at a higher risk. Some may contain added sugars or sweeteners to balance the acidity of the canning or pickling process. These added sugars can cause blood sugar spikes. These foods also have fewer vitamins and other nutrients compared with fresh foods.

3. Black List - Fried Food

Fried food like crisps, french fries, chicken nuggets and cheese sticks are often cooked in oils that are high in unhealthy trans fats and saturated fats. They are typically high in carbohydrates due to breading or batter, which can cause blood sugar levels to surge. Due to high fat and carbohydrate content, they are usually high in calories and disrupt the weight loss plan of individuals with type 2 diabetes.

4. Black List - Sugary Snacks and Beverages

Most oils people eat like butter and palm oil are high in saturated fat, which is harmful because it raises cholesterol levels in the blood, leading to higher risks of cardiovascular diseases and stroke. Therefore, it is recommended to take olive oil and coconut oil as alternatives. Avocados, nuts, seeds and fatty fish are all good supplementary sources of unsaturated fat. Unsaturated fat can help increase satiety, promote heart health and stabilize blood glucose levels by improving insulin sensitivity.

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What Foods Should Diabetics Avoid?

Controlling their diet is of great significance for diabetics. Multiple factors, including blood glucose level, blood pressure, cholesterol level, weight and body fat rate may worsen diabetes by inducing complex chain reactions in the human body. Diabetics should choose appropriate, healthy food and avoid certain irritants. Here are some risky foods for diabetics that should be avoided.

Refined Carbohydrates

IWhite bread, white rice, pasta, sugary cereals and baked goods made with white flour are all refined carbohydrates. Without the barrier of bran, they are quickly broken down into glucose during digestion. This leads to a rapid increase in blood sugar levels, resulting in insulin resistance and weight gain. Compared with whole grains, most of the nutrients in refined carbs are removed during the manufacturing process. This will cause a deficiency in essential nutrients.

Unhealthy Meat

Meat is a good source of protein. But it also contains a lot of fat. Red Meat tends to have a higher level of saturated fats and cholesterol. They are closely linked to an increased risk of cardiovascular diseases. Meat with skin is also high in unhealthy fat. Therefore, replacing fatty meat in a diabetes diet with white meat like poultry and fish is recommended. A moderate amount of lean red meat can still be included.

Processed meat, including bacon, sausage, hot dogs and lunch meat are often high in sodium, which contributes to high blood pressure. Its high saturated fat content can raise the levels of bad cholesterol in the human body. Both substances will increase the risk of cardiovascular conditions like heart disease and stroke. For diabetics, this risk can be fatal. People with diabetes should have more fresh meats in their diet.

High Sodium Foods

Most canned food, pickled food, salty snacks, fast food and premade food are high in sodium. High sodium intake can lead to an increase in blood pressure. Hypertension can further increase the risk of heart disease, stroke, and other complications associated with diabetes. Besides, diabetes is a leading cause of kidney disease. Excess sodium intake will put additional strain on the kidneys and cause an imbalance in electrolytes, increasing the risk of kidney damage.

Fried Foods

Fried food like crisps, fish and chips, french fries, chicken nuggets and onion rings are often rich in unhealthy fats and carbohydrates, because they are cooked in oils covered by breading or batter. Due to high fat and carbohydrate content, they are usually high in calories, causing blood sugar spikes, increased cardiovascular risks and weight gain. The process of frying will generate harmful compounds linked with inflammation and oxidation. They may worsen some diabetes complications.

Sugary Snacks and Beverages

Ice creams, candies, chocolate, soda, juice and sports drinks contain excessive free sugar. Free sugar is sugars added to foods or drinks and sugars in honey, syrup and sweet juices. Scientists recommend that free sugar should not make up more than 5% of the calories you get from food and drink each day, because it can be absorbed very fast and cause blood glucose spikes. These sugary foods provide little nutrients except calories, leading to weight gain easily.

Alcohol

Drinking alcohol on an empty stomach can be dangerous for those who take insulin because alcohol can lower blood sugar levels, increasing the risk of hypoglycemia. Alcohol itself is high in calories, so excess alcohol intake will contribute to weight gain. What's the most important is that alcohol consumption will increase the risk of various complications, including liver damage, heart disease and kidney damage.

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Understand Psychopathy: Symptoms and Diagnosis

People usually use the word "psychopath" to describe people who have manipulative behaviors and lack empathy, guilt and remorse. But it is not a defined mental health condition in the Diagnostic and Statistical Manual 5 (DSM-5). In clinical diagnosis, it is a subtype of antisocial personality disorder (ASPD). Knowing more about psychopathy will help improve public attention to mental health and promote relative scientific research. Here is some basic knowledge about psychopathy.

Main Categories

Psychopathy is a complex personality disorder characterized by a range of behaviors and traits. It is generally agreed that psychopathy involves two main categories: primary psychopathy and secondary psychopathy. Although both subtypes are associated with antisocial behaviors, hostility and lack of empathy, they have different characteristics and underlying causes. It's important to note that an individual may exhibit mixed symptoms, which need a formal diagnosis by professional doctors.

1. Primary Psychopathy

Primary psychopathy predominantly exhibits interpersonal and emotional difficulties. It is characterized by grandiosity, manipulative behaviors, superficial charm, a lack of remorse and emotional deficit. Primary psychopathy is associated largely with genetic factors and innate personality. It is thought to be linked to dysfunction in brain regions controlling emotion.

2. Secondary Psychopathy

Secondary psychopathy mainly exhibits antisocial and impulsive behaviors. People with secondary psychopathic features are often portrayed as irresponsible, impulsive, lack of self-control and showing aggressive behaviors. Secondary psychopathy is believed to develop from environmental causes such as abuse, early trauma and bad life circumstances.

Symptoms: Lack of Empathy

Some psychopaths manage their emotions in a different way with ordinary people. They often have difficulty understanding how other people feel afraid, sad, or anxious. It's hard for them to get subtle emotional cues or form deep emotional bonds with others. The lack of empathy makes psychopaths more likely to stay indifferent to people who are suffering. They tend to harm or exploit others without any emotional burden.

Symptoms: Superficial Charm

Some psychopaths may exhibit positive personality traits such as confidence, trustfulness and patience, which help them establish friendships with others and influence them. They use false charisma and charm to camouflage their real intentions and achieve their own goals. Sometimes this process is carried out unconsciously. This trait can help psychopaths achieve worldly success and conceal their mental condition.

Symptoms: Manipulative Behavior

Some psychopaths have high tendencies of dominance. They are skilled at manipulating others to achieve their own goals, often without regard for the well-being of those around them. They may tell lies, exaggerate their achievements or distort the truth to gain advantage. They will also engage in instrumental aggression to threaten and control their victims. This can have potential and insidious effects on individuals around psychopaths.

Symptoms: Grandiosity

Some psychopaths have an inflated sense of self-worth and narcissistic tendencies. They usually believe they are unique and superior, deserving special treatment and admiration. In contrast with their exaggerated self-importance, their fragile self-esteem can be easily threatened by criticism or failure. They may react aggressively or defensively when their grandiose self-image is challenged.

Symptoms: Impulsivity

Some psychopaths have a tendency to act on immediate desires without considering the potential consequences. This results in their lack of long-term planning, self-control and risk assessment. They also tend to seek intense stimulation in dangerous activities and, therefore, are more likely to engage in criminal behavior. Their impulsive behaviors may result in negative outcomes for themselves and those around them.