With modern lifestyles increasingly shaped by fast food, processed meals, and Westernized diets, the number of people diagnosed with diabetes continues to rise. In fact, diabetes has climbed into the top four leading causes of death globally. Prevalent among middle-aged and older adults, poorly managed diabetes can result in severe complications, including damage to the retina, kidneys, and nerves, which may lead to blindness, kidney failure, or even amputation. As populations age, this disease is becoming a significant public health challenge.
Diabetes: A gateway to over 20 complications
Often referred to as the “king of diseases,” diabetes is linked to more than 20 serious health conditions, such as dementia, cancer, stroke, cataracts, pneumonia, and heart attacks. According to Dr. Masato Odawara, a professor of diabetes and metabolic research at Tokyo Medical University Hospital, diabetes is not solely caused by excessive sugar consumption. High carbohydrate intake and overconsumption of fats also contribute to the disease. Obesity, in particular, leads to enlarged fat cells that release insulin-resistant factors, causing prolonged hypertension and increasing the risk of diabetes.
However, one region in Japan stands out for its low diabetes rates. Aichi Prefecture not only has the lowest incidence of diabetes in the country, but also ranks second-lowest for cancer rates and third-lowest for cardiovascular disease mortality. What’s behind their remarkable health outcomes? Experts believe their lifestyle holds the key.
Four healthy habits for diabetes prevention
Professor Shigenyuki Nakaji from Hirosaki University’s Graduate School of Medicine highlights four lifestyle habits practiced in Aichi Prefecture that could help reduce the risk of diabetes.
1. Eating miso for better blood sugar control
Miso, a fermented soybean paste beloved in Aichi cuisine, contains melanoidin, an antioxidant that slows the digestion and absorption of carbohydrates. This helps prevent post-meal blood sugar spikes. Melanoidin’s antioxidant properties also keep cells youthful, prevent cholesterol oxidation, and support vascular health by reducing the risk of arteriosclerosis and high cholesterol.
When buying miso, opt for darker varieties like red miso, as they contain higher concentrations of melanoidin. Along with aiding digestion and improving gut health, miso also helps flush out toxins, making it a powerful ally for overall health.
2. Adding shellfish to your diet
Aichi Prefecture leads Japan in clam production, maintaining its position as the top producer for over 12 consecutive years. Shellfish, particularly clams, are low in sugar and fat, making them an excellent choice for those looking to stabilize blood sugar levels. They are also rich in magnesium, which has been shown to enhance insulin function and reduce post-meal blood sugar levels. Research has found that individuals with low magnesium intake have a higher risk of developing diabetes. Incorporating clams into your meals is a simple yet effective way to bolster diabetes prevention.
3. Starting the day with breakfast
Residents of Aichi are known for their habit of eating breakfast in local coffee shops, where they enjoy hearty meals while reading newspapers or chatting with friends. This daily ritual of eating a balanced breakfast helps prevent post-meal blood sugar spikes later in the day. Maintaining a regular meal schedule is one of the simplest ways to prevent diabetes.
For those who prefer breakfast at home, consider whole-grain cereals, which are high in fiber and less likely to cause blood sugar surges when eaten on an empty stomach. Freshly squeezed fruit or vegetable juices are also popular, as they are rich in vitamins and antioxidants. However, individuals with high blood sugar should consume juices in moderation due to their rapid absorption.
4. Simple exercise to lower blood sugar
A light walk 30 minutes after a meal can significantly slow the rise of blood sugar levels. This simple habit is easy to incorporate into your routine and offers both immediate and long-term benefits for diabetes prevention.
Embracing a healthier lifestyle
The low rates of diabetes and related health conditions in Aichi Prefecture demonstrate the power of consistent, healthy habits. From incorporating antioxidant-rich foods like miso and clams into your diet to maintaining regular meals and light exercise, these practices can make a meaningful difference in preventing diabetes. Adopting these habits could lead to a healthier, longer life — one step at a time.
Translated article
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