Mexico is a vibrant, colorful, and joyful country, as we are always looking for the perfect excuse to celebrate with feasts and parties; however, this lifestyle harms us in the long run. Although a good percentage of the population has adopted a healthy diet and exercises, the reality is that a large part also consumes junk food, snacks, and sugary drinks every day, leading us to have high rates of diabetes, obesity, hypertension, and more ailments. 

According to figures published by INEGI, by 2018 there were 8,542,718 diabetes patients in our country, representing 10.32% of the population. But that's not all; when it comes to the main causes of death in 2021, media reports that the three leading causes were heart disease, COVID-19, and diabetes mellitus.

It is undeniable that the three leading causes of death in Mexico are, in one way or another, related to what we eat, but, of course, in different ways. On one hand, if what you eat causes your cholesterol and triglyceride levels to rise, this is not good news for the heart. Meanwhile, experts reported that COVID-19 cases could worsen in people with comorbidities. Finally, we know that type 2 diabetes requires a healthy diet and a more active lifestyle.

You can also read: Can people with diabetes eat fruit? 

What is type 2 diabetes?
According to health experts, diabetes is a disease characterized by the presence of unusually high blood sugar levels. Over time, these glucose levels can cause serious health problems. It is worth mentioning that diabetes mellitus may be due to the combination of three factors closely related to diet:

• Overweight or obesity
• A sedentary lifestyle
• A genetic predisposition or family history of diabetes.

What are carbohydrates?
Beatriz López-Jara Zárate, a nutritionist and educator, points out that carbohydrates are the main source of energy for the body, so we should not demonize them, but she adds that “the current diet, I'm speaking internationally, includes simple carbohydrates, refined, industrialized products. That’s where carbohydrates cease to be healthy; they lose their property as an energy source, mainly because they are consumed excessively.”

On the other hand, the Medline Plus portal explains that there are two types of carbohydrates:

1. Simple carbohydrates: This type of carbohydrate is present in a wide variety of foods, such as soft drinks, juices, candies, cakes, as well as in fruits, vegetables, and milk.
2. Complex carbohydrates: This type of carbohydrate provides energy and is found in fruits, vegetables, legumes, whole grains, and pasta.

You can also read: The healthiest foods for people with diabetes

Does a low-carbohydrate diet prevent diabetes?
At the end of October, the results of a small clinical trial were published, focusing on analyzing whether limiting carbohydrate intake would help reduce the likelihood of developing type 2 diabetes.

It is worth mentioning that the six-month study involved 150 people with prediabetes or early-stage diabetes who were not taking medication to control their glucose levels.

At the end of the study, scientists found that the group of people who significantly reduced their carbohydrate intake for six months recorded lower levels of hemoglobin A1c and also lost weight, in contrast with those who did not make dietary modifications.

Although these results are very encouraging, what do these findings mean for people with insulin resistance, prediabetes, and diabetes? At Kiwilimón, we took it upon ourselves to investigate and contacted a diabetes expert; here we explain everything you need to know about carbohydrates and their impact on your health!

Dr. Beatriz López-Jara Zárate indicates that limiting carbohydrate intake to prevent diabetes mellitus also “delays metabolic diseases, we are not just talking about diabetes, but especially those conditions related to excess weight.”

Moreover, the nutrition and diabetes expert also indicates that carbohydrates can be part of a healthy diet, so your plate should not miss fruits, vegetables, legumes, and whole grains. She emphasizes that besides being nutritious, they also contain fiber, which improves digestion and the microbiota.

Finally, she points out that rather than avoiding carbohydrate consumption, it is important to consider “the quantity and the quality.” In addition, she explains that patients with prediabetes can "keep their glucose levels within range for years if they maintain this strategy of caring for the quantity and quality of carbohydrates."

So now you know, in addition to making dietary changes and exercising, it is important to take care of your health with the help of experts like Dr. Beatriz López-Jara and Cicluz, a foundation dedicated to educating and raising awareness about diabetes through seminars, courses, and podcasts. Remember, your health is a priority and you must treat it as such.