The Diabetes in SEA is a real puzzle. Rice has always been a staple of the local diet, so that can’t really account for the rise in type 2 diabetes.
If I had to speculate its a combination of both increased carbohydrate consumption (glucose spikes), process food (glucose spikes, inflammation), and the wide-spread adoption of industrial oils (inflammation, and attacks cholesterol). We know that most dietary problems come from mixing carbohydrates and fat (randle cycle inflammation)
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I think glycemic index is only useful in the context of dosing insulin, not for gauging overall health of food. I find the carbohydrate-insulin model of health most compelling. The big difference is it’s the TIME of elevated blood sugar that is more important then the HEIGHT of the spike. Obviously reducing both is good, shorter time, lower spike, but if you have to focus on one, time has the biggest metabolic payoff.
I used to think like this… Nothing worked for me, so I said I don’t care.
Later I discovered how easy it is to be healthy, doesn’t even require much exercise, just a simple eating pattern. My health improved tremendously, and life is better.
Now I really care about my health, because I feel in control of my health.
Live long and die fast: healthy people don’t have long drawn out painful deaths, unhealthy people suffer for years and years before they kick the bucket. Healthspan is something under our control.