Sports Therapy and Nutrition advisory

23/01/2026

糖尿病（Diabetes Mellitus）概述

糖尿病被稱為「沉默的殺手」，因其早期症狀不明顯，若長期血糖控制不佳，可能導致多重器官慢性併發症。
目前糖尿病屬於 可長期控制但尚無法根治之慢性代謝性疾病。

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血糖標準參考值
• 正常空腹血糖（Fasting Plasma Glucose, FPG）：70–110 mg/dL
• 空腹血糖 ≥126 mg/dL：符合糖尿病診斷標準（需重複確認）

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糖尿病分類

1. 尿崩症（Diabetes Insipidus, DI）
• 盛行率：約 0.003%
• 病因：抗利尿激素（ADH, Antidiuretic Hormone）分泌不足或腎臟對其反應不良
• 特徵：多尿、多飲，但與血糖升高無直接關聯

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2. 糖尿病（Diabetes Mellitus, DM）

依病理機轉分為：

（1）第一型糖尿病（Type 1 DM, IDDM）
• 胰島 β 細胞遭自體免疫破壞
• 胰島素絕對缺乏
• 需終身胰島素治療

（2）第二型糖尿病（Type 2 DM, NIDDM）
• 胰島素阻抗合併相對性胰島素分泌不足
• 佔所有糖尿病約 95%
• 為最常見之生活型態相關慢性疾病

（3）妊娠糖尿病（Gestational Diabetes Mellitus, GDM）
• 懷孕期間首次出現之高血糖
• 可能增加母嬰及未來罹患第二型糖尿病風險

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第二型糖尿病（Type 2 DM）重點說明

高風險族群
• 肥胖或體重過重
• 久坐缺乏運動
• 高糖、高熱量飲食
• 家族病史
• 代謝症候群患者

病理機轉
• 胰島素阻抗（Insulin resistance）
• 胰島素分泌不足（Relative insulin deficiency）

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治療與管理原則

1. 藥物治療
• 口服降血糖藥物（如 Metformin、Sulfonylureas、DPP-4 inhibitors 等）
• 必要時使用胰島素治療

2. 醫療營養治療（Medical Nutrition Therapy, MNT）
• 控制總熱量攝取
• 低精製糖飲食
• 高纖維、低 GI（升糖指數）飲食

3. 規律運動
• 提升胰島素敏感性
• 改善血糖與體重控制

4. 生活型態調整
• 體重管理
• 戒菸限酒
• 壓力管理

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常用檢查與監測
• 空腹血糖（FPG）
• 餐後血糖（Postprandial glucose, PPG）
• 糖化血色素（HbA1c）：反映近 2–3 個月平均血糖控制情形
• 口服葡萄糖耐受試驗（OGTT）

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併發症

急性併發症
• 低血糖
• 高血糖危象（酮酸中毒、非酮性高滲透壓狀態）

慢性併發症

微血管病變（Microvascular complications）
• 糖尿病視網膜病變（Retinopathy）
• 糖尿病腎病變（Nephropathy）
• 糖尿病神經病變（Neuropathy）

大血管病變（Macrovascular complications）
• 冠心病
• 中風
• 周邊動脈疾病

其他
• 傷口癒合不良
• 糖尿病足潰瘍與截肢風險增加

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傳統輔助食療／草本植物（僅作輔助，非替代醫療）

部分天然植物可能有助於血糖調節，但應在醫師指導下使用：
• 苦瓜（Momordica charantia）
• 葫蘆巴籽／胡蘆巴（Fenugreek）
• 肉桂（Cinnamon）
• 大蒜（Garlic）
• 薑（Ginger）
• Gymnema sylvestre（古馬爾葉）
• Pterocarpus marsupium（印度紫檀木）

⚠️ 注意：上述僅為輔助療法，不能取代正規藥物治療。

19/01/2026

Stop Eating at the Wrong Time! Doctors Warn of Hidden Health Risks

1. Apples
Best time: Morning / Afternoon
Why: Rich in fiber and natural sugars, apples provide steady energy. The fiber also helps kick-start digestion in the morning.
Avoid: Eating large amounts before bed, as the fiber may cause blood sugar fluctuations.

2. Yogurt
Best time: Afternoon / After exercise
Why: When stomach acid is lower (usually in the afternoon), probiotics are more likely to survive. Yogurt is also a great post-workout protein source.
Avoid: If you’re sensitive, avoid eating it on an empty stomach in the morning, as lactic acid may cause discomfort.

3. Milk
Best time: Morning / Evening (for some people)
Why: Warm milk before bed may help some people sleep better. In the morning, it provides calcium and protein.
Avoid: If you’re lactose intolerant or prone to indigestion, avoid drinking it before bed or in large amounts.

4. Nuts
Best time: Morning / Afternoon snack
Why: They provide healthy fats, protein, and fiber to support energy and fullness throughout the day.
Avoid: Eating large quantities before bed, as the high fat content can burden digestion.

5. Dark Chocolate
Best time: Morning / Afternoon snack
Why: Contains caffeine, stimulating compounds, and antioxidants—great when you need a mental boost.
Avoid: Late at night or before bed, since caffeine can disrupt sleep.

6. Bananas
Best time: Morning / Afternoon (paired with other foods)
Why: They quickly replenish energy and potassium. Pairing them with protein or fat helps prevent blood sugar spikes.
Avoid: Some people shouldn’t eat bananas on an empty stomach, as blood sugar may rise and fall too quickly.

7. Coffee
Best time: A little while after waking up / Morning
Why: Waiting after you wake up allows cortisol levels to settle, making coffee more effective for focus.
Avoid: Drinking on an empty stomach if you’re sensitive—it may cause anxiety or excess stomach acid. Also avoid in the late afternoon or evening to protect your sleep.

8. Rice (especially white rice)
Best time: Lunch / Midday
Why: Provides carbohydrates needed for daily activity, and they’re easier to burn off when you’re active.
Avoid: Dinner—especially white rice. Slower nighttime metabolism can lead to blood sugar spikes and fat storage.

9. Citrus Fruits (lemons, oranges, etc.)
Best time: Morning with meals / Afternoon snack
Why: High in vitamin C and antioxidants. Sensitive individuals should avoid eating them completely on an empty stomach.
Avoid: Fully empty stomachs, as they may cause heartburn.

10. Tomatoes
Best time: Lunch / Afternoon
Why: Packed with nutrients and antioxidants, tomatoes are best eaten when digestion is most active.
Avoid: Late at night if you’re sensitive, as their acidity may trigger acid reflux.

In Summary:
Adjusting the timing of your meals and snacks can significantly improve your health and overall well-being.

Listen to your body, experiment, and find the eating rhythm that works best for your digestion.

19/01/2026

哪些水果適合糖尿病患者？

大多數水果對糖尿病患者來說都是可以食用的——重點在於控制份量與選擇種類，而不是完全避免。

推薦的水果包括：
• 莓果類（草莓、藍莓、覆盆子、黑莓）：富含纖維、含糖量低，對血糖非常友善
• 蘋果（連皮食用）
• 梨
• 芭樂（纖維含量高，在南亞地區相當常見）
• 橙子（食用整顆水果，而非果汁）
• 奇異果／獼猴桃
• 櫻桃
• 李子

16/01/2026

在這𥚃分享一下，一些有效嘅機健康嘅小食（方案），在你睡覺前（萬一需要）食宵夜的念頭出現你腦海，以下這些食物不會刺激你的血糖飆升。

如果你一想到宵夜就立刻想到泡麵，那你一定要繼續看下去。以下是一些快速、健康又美味的零食選擇，可以作為替代方案：

1. 如果你想滿足對甜食的渴望：
　a) 黑巧克力（含70% 可可或以上) 沾草莓可以滿足你的味蕾；草莓也可以換成杏仁。

　b) 希臘優格搭配莓果。

2. 香烤馬卡納（狐豆）加上香辣調味粉（Peri Peri）——不僅健康，還能讓你的手指有那種「吃洋芋片沾粉」的滿足感。

3. 綜合堅果／烤鷹嘴豆——非常適合隨手吃，且具有抗發炎的好處。

4. 爆米花——高纖維零食，很適合一邊看你最喜歡的節目一邊吃！

5. 小黃瓜切片，加檸檬和鹽。

不要花太多時間準備你的午夜點心，因為很有可能等你做好時，食慾已經消失了……或者你已經懶得吃了。
訣竅在於做出「感覺很放縱」，但實際上很滋養的食物。

16/12/2025

如何獲得良好的睡眠

就像手機在長時間使用後需要充電一樣，人類的大腦——我們身體的電池——也需要透過深度睡眠來恢復能量。科學研究顯示，成年人若每晚睡眠少於 5–6 小時，隔天往往會感到遲鈍、精神不集中。要有效完成日常任務，我們必須建立穩定的睡眠模式，以增強大腦的能力來迎接挑戰。

孩子通常容易入睡，但成年人因壓力與未解決的問題而難以放鬆。這些煩惱在夜晚持續困擾，使得安穩睡眠變得困難。幸運的是，有一些實用的方法可以改善睡眠品質。

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失眠的症狀

睡眠不足的人常出現以下表現：

心理與情緒：

• 易怒、脾氣暴躁
• 幽默感下降
• 注意力難以集中
• 長期處於壓力之中

身體：

• 持續疲倦
• 酒精攝取過量
• 呼吸困難
• 肌肉疼痛

環境因素：

• 床墊不舒適或凹凸不平
• 噪音干擾
• 臥室內有電腦或電子設備

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了解睡眠模式

研究顯示，健康成年人的睡眠結構包括：

• 25% 深度睡眠
• 50% 淺睡眠
• 25% 快速動眼期 (REM)

睡眠專家 Chris Idzikowski 博士建議，連續 14 天記錄睡眠日誌，從晚上 9 點到早上 9 點，觀察飲食、活動與入睡時間。標記嘗試入睡、夜間醒來、深睡期以及起床時間，藉此找出影響睡眠的習慣。

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改善睡眠的方法

環境

周遭環境會影響身心健康。小說家狄更斯曾認為，頭朝北睡覺能改善休息品質。雖然不常見，但這提醒我們環境因素的重要性。

室溫

舒適的溫度是良好睡眠的關鍵。研究建議成人房間保持 16–24°C (62–71°F)，嬰兒房間則以 18°C (65°F) 為佳。可依個人感受調整。

安靜環境

噪音會破壞睡眠。若居住在嘈雜地區，可考慮隔音設備、白噪音機或改善門窗系統，營造寧靜氛圍。

舒適床具

不良床墊會導致疼痛與失眠。

• 背痛患者： 建議使用矯形床墊。
• 年長或行動不便者： 可選擇可調整高度的床。
• 哮喘或過敏患者： 應選擇可清洗、防塵蟎的床墊。

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與伴侶同床

共眠可能因打鼾、翻身或夢遊而受干擾。透過互相支持可改善此問題，例如睡前按摩能促進放鬆。簡單技巧包括：

• 輕壓肩胛骨之間
• 手指小幅旋轉按摩
• 配合肩部肌肉收縮與頭部轉動

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草本療法

天然草本能幫助放鬆並促進深睡：

• 草本枕頭： 將薰衣草、橙皮、丁香放入布袋，加少許精油，置於枕下。
• 啤酒花： 傳統用於減少失眠與酒精渴求。
• 薰衣草： 吸入香氣或搭配精油按摩，能鎮靜心神。
• 薄荷茶： 美國 FDA 認可其能緩解頭痛、暈眩與失眠。

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結語

睡眠對心理清晰、情緒平衡與身體健康至關重要。透過辨識症狀、追蹤模式並調整生活方式，每個人都能克服壓力與失眠。良好的睡眠，必然帶來更美好的生活。

30/10/2025

☕ Coffee Lovers — Read This Before Your Next Cup!

The Daily Mail recently spoke to pharmacists Dr. Jennifer Bourgeois and HaVy Ngo-Hamilton from SingleCare, who warned that coffee can dangerously interact with certain medications.

They listed 12 types of medicines that should never be taken with coffee, as this combo could lead to serious side effects. ⚠️

Here’s what you need to know 👇

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1️⃣ Antidepressants
Caffeine can raise your blood pressure and interfere with older antidepressants (like tricyclics or MAOIs). This can cause a fast heartbeat and high blood pressure.
👉 Examples: Fluvoxamine, Nardil, Parnate

2️⃣ Cold & Allergy Medicine (OTC)
Many contain pseudoephedrine — a stimulant. Mixed with coffee, it can cause anxiety and nervousness.
💡 Tip: Take your medicine 2 hours before or 4 hours after coffee.
👉 Examples: Sudafed, Mucinex

3️⃣ Diabetes Medication
Caffeine can raise blood sugar, especially if your coffee has milk or sugar. This may weaken your medication’s effect.
💡 Tip: Monitor your blood sugar closely.
👉 Examples: Insulin, Metformin

4️⃣ Antibiotics
Some antibiotics slow caffeine breakdown, causing jitters and a racing heart.
👉 Example: Cipro

5️⃣ Blood Thinners
Caffeine can keep the medicine in your system longer and increase bleeding risk.
💡 Tip: Wait 6–8 hours after taking your meds before drinking coffee.
👉 Example: Warfarin

6️⃣ Blood Pressure Medicine
Caffeine raises your heart rate and blood pressure, cancelling out your meds.
💡 Tip: Take your medicine 2 hours before or 4 hours after coffee.
👉 Examples: Beta blockers

7️⃣ Thyroid Medicine
Coffee blocks absorption of thyroid meds.
💡 Tip: Take your meds on an empty stomach with water, then wait 30–60 minutes before coffee.
👉 Example: Levothyroxine

8️⃣ Alzheimer’s Medication
Coffee tightens the blood–brain barrier, reducing how much medicine reaches your brain.
💡 Tip: Take meds 2 hours before or 4 hours after coffee.
👉 Examples: Donepezil, Rivastigmine

9️⃣ Osteoporosis Medication
Coffee reduces how well your body absorbs these drugs.
💡 Tip: Avoid coffee for 2 hours before or 4 hours after taking your meds.
👉 Examples: Risedronate, Ibandronate

🔟 Asthma Medication
Coffee can make side effects like irritability worse.
💡 Tip: Wait 4 hours before or after your meds.
👉 Examples: Aminophylline, Theophylline

11️⃣ ADHD Medication
Both are stimulants — together, they can cause overstimulation.
👉 Examples: Adderall, Ritalin

12️⃣ Antipsychotic Medication
Coffee can reduce how well your medicine works.
⚠️ Tip: Avoid coffee completely during manic or psychotic episodes.
👉 Examples: Clozapine, Risperidone, Olanzapine

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☕ Bottom line:
Coffee is amazing — but timing matters! ⏰
If you’re on medication, check whether it’s safe to have caffeine alongside it.

Stay informed. Stay safe. 💊❤️

19/08/2025

Drinking water,the wrong way and is slowly destroying your health by Dr. Fedor Grigorovich, a Russian Doctor who lives past 100, discovered that simple water drinking mistakes can lead to poor digestion, sluggish metabolism and even premature aging. Here are five shocking mistakes you must STOP making right now;

Drinking Cold water; you think it's refreshing,but cold water slows digestion,constricts blood vessels and forces your body to work harder just to warm it up. Overtime, this can lead to bloating, stomach pain and even weight gain. To avoid this always drink warm or room temperature water, your gut will thank you.
2. Gulping water too fast; Drinking water too fast seems harmless but it can cause water toxicity, overload your kidneys and leaves your feelings bloated. Your body can't absorb water properly when you drink too fast. To avoid this,sip water slowly and let your body absorb it the right way.

3. Drinking water during meals; If you drink water while eating, stop now,it dilutes stomach acid, weaken digestion and makes it harder to break down food particles, leading to indigestion, bloating and poor nutrients absorption. To avoid this, drink water 30 minutes before or after meals not during.

4. Not drinking before bed; Many avoid drinking water at night simply because they are afraid of waking up to pee,but skipping water before bed means your body can flush out toxins overnight. This can leads to sluggish digestion, low energy and poor skin health. To avoid this, drink one glass of water an hour before bed time to help your body detox while you sleep.

5. Drinking the wrong amount of water; It mistake the eight glasses a day, rule is a myth, your body needs a specific amount base on your weight,Too little,you dehydrate, Too much, you overload your kidneys. To avoid this, multiply your weight in kilograms by 30 to 40 millilitres, that's your real daily water target. How many of this mistakes are you making right now, please fix them before it is too late…

Quoted from Idam DAVID CHIBUIKE
M.Eng in Electrical and Electronics Engineering & Electronics and Telecommunication Engineering, Akanu Ibiam Federal Polytechnic Unwana Afikpo (Graduated 2019) Aug 11

Send a message to learn more

23/07/2025

Tomatoes are naturally rich in essential nutrients and minerals, including vitamins A, K, B1, B3, B5, B6, B7, and C. They also contain beneficial amounts of folate, iron, potassium, magnesium, chromium, choline, zinc, and phosphorus. Including tomatoes in the daily diet—about 120–150 grams per day—can support heart health, promote healthy skin, and aid digestion.

However, individuals with certain health concerns—such as tomato allergies, acid reflux (GERD), specific kidney conditions, or sensitivities to nightshades—may benefit from limiting or avoiding tomatoes, as they could aggravate symptoms.

21/07/2025

🥔 5 Surprising Health Benefits of Sweet Potatoes 🌿

Sweet potatoes are more than just a comfort food — they’re a powerhouse of nutrients! 💪✨

✅ 1. Alkaline Balance
Helps maintain a healthy acid-alkaline balance in the body.

✅ 2. Radiant Skin & Anti-Aging
Rich in beta-carotene & vitamin C to support glowing skin and slow cellular aging.

✅ 3. Heart & Immune Health
May lower cholesterol, improve arterial flexibility, and boost immunity.

✅ 4. Gut-Friendly Fibre
Loaded with fibre to support digestion, ease constipation, and protect colon health.

✅ 5. Supports Weight Management
Contains mucin, which may reduce fat absorption and support healthy weight.

🥄 Enjoy them roasted, steamed, or mashed — sweet potatoes are a tasty way to nourish your body naturally!

16/07/2025

What vegetables can help us to detox our liver?

People who want to detox their liver should take vegetables rich in chlorophyll and antioxidant properties. Green leafy vegetables such as spinach, kale, and arugula have a rich amount of chlorophyll and antioxidant properties.

Broccoli, cauliflower, Brussels sprouts, and cabbage contain glucosinolate compounds naturally, which will also help to encourage the detox process on liver.

Garlic is loaded with sulphur compounds that encourage the detoxification enzymes in the liver. So, people regularly adding these vegetables in their diet helps to eliminate toxins and decrease oxidative stress on the liver.

14/07/2025

Benefits of Eating Boiled Eggs 🐣: Why You Should Choose Boiled Over Fried

Boiled eggs are a powerhouse of nutrition. Including just two boiled eggs in your daily diet can offer a wide range of health benefits. Rich in high-quality protein, essential vitamins, and minerals, boiled eggs are one of the most complete and nourishing foods available.

Let’s explore why two boiled eggs a day can do wonders for your health:

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1. Excellent Source of High-Quality Protein

Each egg contains around 6 grams of protein. Adults generally need about 0.8 grams of protein per kilogram of body weight daily. Alongside other protein sources like pulses and meat, eggs help meet your body’s protein requirements, supporting muscle repair, immune function, and more.

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2. Rich in Vitamin A

Two boiled eggs can provide your daily requirement of Vitamin A, which is crucial for:
• Eye health
• Healthy skin
• Immune system support
• Cell growth and reproduction

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3. Natural Source of Vitamin D

Eggs are one of the few natural food sources of Vitamin D, which:
• Helps the body absorb calcium
• Supports bone strength and development
• Plays a role in preventing rickets and osteoporosis
• Boosts immune function

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4. High in Vitamin B12

Two boiled eggs contain around 1.6 micrograms of Vitamin B12, close to the daily adult requirement of 2 micrograms. Vitamin B12 is essential for:
• Red blood cell formation
• Nervous system health
• DNA synthesis
• Energy and brain function

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5. Contains Vitamin B2 (Riboflavin)

Eggs provide 0.6 grams of Vitamin B2, which helps the body metabolise:
• Fats
• Proteins
• Carbohydrates

It also promotes skin and eye health. The daily recommended intake is 1.3 mg for adults.

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6. Provides Folate

One egg contains about 24 micrograms of folate. Folate is important for:
• DNA synthesis
• Red blood cell formation
• Healthy pregnancy

Adults require 400 micrograms of folate daily, so it’s essential to combine eggs with other folate-rich foods to meet your needs.

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7. Source of Selenium

Two eggs offer about 28 micrograms of selenium, fulfilling roughly half the daily requirement (55 micrograms). Selenium:
• Acts as a powerful antioxidant
• Protects cells from damage
• Supports thyroid function and immune health

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8. High in Choline

Two eggs contain 294 milligrams of choline, covering about half of an adult’s daily need. Choline is vital for:
• Brain development
• Liver function
• Memory and cognition
• Cell structure and communication

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9. Natural Iron Content

Two boiled eggs provide 1.2 milligrams of iron, supporting:
• Hemoglobin and myoglobin production
• Oxygen transport throughout the body
• Energy levels

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10. Supplies Zinc

Two eggs offer about 1.1 milligrams of zinc. While the daily requirement is 11 mg, eggs contribute to your overall intake. Zinc helps with:
• Immune function
• Wound healing
• DNA and protein synthesis
• Taste and smell

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In Summary:
Boiled eggs are an affordable, versatile, and nutrient-rich food that supports a range of bodily functions—from muscle repair to brain health. By eating two boiled eggs daily, you can significantly boost your intake of key nutrients. So, make boiled eggs a regular part of your diet and take a simple step toward better health.

Wishing you a strong, healthy life! 🥚💪

30/06/2025

A Doctor’s Advisory: Refrain from Consuming Biscuits

Biscuits are a widely favored snack across all age groups and are commonly consumed with tea, milk, or water. However, it is important to recognize that the ingredients typically found in biscuits — including refined flour (maida), wheat, sugar, and salt — may pose significant health risks.

While many individuals opt for wheat-based biscuits over those made with refined flour, assuming they are a healthier alternative, research and expert opinion suggest that most varieties of biscuits, regardless of the base ingredient, can be detrimental to health. The inclusion of components such as palm oil and processed lentils can contribute to elevated levels of low-density lipoprotein (LDL), commonly known as “bad” cholesterol.

Moreover, cream-filled, wheat-based, and refined flour biscuits often contain high levels of sucrose, gluten, sodium, and other sugars. These substances are known to increase blood pressure, impair digestive function, and raise blood sugar levels — all of which may lead to serious health complications. Individuals with diabetes, in particular, should exercise extreme caution, as the flour and sugar content in these products can cause dangerous spikes in blood glucose levels.

It is therefore advisable to limit or altogether avoid the consumption of biscuits, irrespective of the brand, including those marketed as government-approved or “healthy” alternatives. Prioritizing a balanced and natural diet remains the most effective approach to maintaining long-term health and well-being.

Source : Quora
Author : Bhagwan Sahai Meena