The Hidden Danger of Diabetes: Snacks on an Empty Stomach

Did you know that about 25% of people with diabetes in Korea are unaware they have the condition and continue unhealthy eating habits? Among those receiving diabetes treatment, only 32% achieve their target blood sugar levels. Left untreated, diabetes can lead to severe complications affecting the heart, brain, eyes, kidneys, and more. Even without noticeable symptoms, high blood sugar can cause chronic inflammation in blood vessel walls, posing a significant health risk. Therefore, individuals at high risk for diabetes must be particularly careful not only with their meals but also with their afternoon snack choices.

High-Risk Individuals Who Enjoy Sweets

According to data from the Korean Diabetes Association for 2024, there are a staggering 5.33 million people aged 30 and over with diabetes in Korea, and an additional 14 million are in the pre-diabetic stage. Of these, 1.35 million are unaware they have diabetes. Many people continue to indulge in sweets and maintain poor dietary habits without realizing their condition. Notably, current national health check-ups only measure fasting blood glucose, providing insufficient information about post-meal blood sugar or HbA1c levels.

Afternoon Snacks: How to Choose?

Foods consumed on an empty stomach are rapidly absorbed into the body, leading to quick digestion and a sharp spike in blood sugar. It's not just breakfast on an empty stomach that requires caution; afternoon snacks also need careful consideration. Those in the pre-diabetic stage should be especially vigilant. Indulging in sweet pastries, cookies, or sugary drinks in the late afternoon can negatively impact blood sugar management. Eating a heavy dinner after experiencing high blood sugar can lead to even greater problems. So, if you crave a snack in the afternoon, consider healthier options like cherry tomatoes or a hard-boiled egg from a convenience store.

The Dangers of High-Sugar Foods

Sugar is the primary culprit behind rapid blood sugar increases. Just one spoonful of sugar (about 15g) can raise blood sugar by approximately 50 mg/dL within 15 minutes. Sweetened yogurt drinks (100 ml), juices or soft drinks (175 ml), and candies (3-4 pieces) can cause similar blood sugar spikes. These foods are known to raise blood sugar so quickly that they are even used as emergency food for diabetic patients experiencing hypoglycemia.

Dinner: The Key to Blood Sugar and Weight Management

When choosing afternoon snacks, it's crucial to avoid not only high-carbohydrate and high-sugar foods but also high-fat options. Approximately 70% of people with diabetes also suffer from high blood pressure or high cholesterol. This is often due to similar lifestyle habits, including diet and lack of exercise. It's better to skip afternoon snacks altogether and have dinner earlier. Research suggests that eating dinner before 6 PM can aid in blood sugar management. For homemakers, discussing with family to enjoy an early dinner around 5 PM could be a beneficial approach.