Find out which foods increase the risk of developing diabetes in order to exclude them from your daily menu and protect your health.
Some food groups provoke the development of type 2 diabetes. In the Netherlands, a study was conducted with the participation of 20 thousand subjects. It showed that a diet that includes a lot of junk food, especially soda, chips and fried foods, increases the risk of developing type 2 diabetes by 70%. The results were published in the European Journal of Nutrition.
“Diet is of paramount importance,” says Dr. Isaac Eliaz, medical director of the Amitabha Medical Clinic in California. “If someone wants to reduce their risk of type 2 diabetes, dietary changes should be part of the strategy, along with exercise and stress management.”
Experts warn against eating four categories of foods that can contribute to the development of type 2 diabetes. They are recommended to eat as little as possible.
According to a study conducted in 2010 and published in Diabetes Care, drinking one or two sugary drinks a day increases the risk of developing type 2 diabetes by 26 percent compared to drinking less than one serving per month.
“Sugary drinks such as carbonated drinks, sweet tea and lemonade are associated with an increased risk of type 2 diabetes,” says Jill Weisenberger, nutritionist author of the bookWeight loss in diabetes: week by week.“ “Excess calories lead to weight gain, and sugar loading can increase insulin resistance.”
One of the best ways to minimize the impact of sugar on health is to limit the consumption of sugar—sweetened beverages, including fruit drinks. To avoid dehydration, it is better to drink more water. In addition, do not overload your tea and coffee with sugar and cream.
Red and processed meat
In a 2011 study published in The American Journal of Clinical Nutrition, researchers concluded that one 3—ounce serving of red meat a day —the size of a deck of cards – increases the risk of type 2 diabetes by 19%. For a smaller amount of processed red meat, the increase in risk development was 51%.
Red and processed meat are associated with type 2 diabetes. Processed meats such as bacon, hot dogs, and deli meats are especially harmful due to high levels of sodium and nitrite.
According to Dr. Eliaz, switching to other protein sources can improve health. “Wild Alaskan salmon, small fish such as sardines, small portions of organic poultry and eggs, and sometimes grass-fed beef can be included in a healthy diet with a predominance of vegetables,” the expert said.
Carbohydrate-containing products with a high degree of processing
Highly processed carbohydrates, including those made from white flour and white rice, as well as with white sugar, are, in fact, whole foods devoid of fiber, so important for the body, as well as useful vitamins and minerals. Since such foods are very easily digested, they can cause spikes in blood sugar and insulin levels. And over time, this can lead to type 2 diabetes.
According to a 2007 study published in the Archives of Internal Medicine, a diet high in highly processed carbohydrates increases the risk of developing type 2 diabetes. Chinese women who consumed a lot of fast food had a 21 percent increase in the occurrence of diabetes compared to those women who followed a diet saturated with whole foods.
“The first culprits are calories devoid of nutrients, with a high sugar content,” says Dr. Eliaz. “These products should be excluded as much as possible.” In addition to white bread, it is worth excluding other pastries — buns, cakes, crackers, as well as pasta. Instead, it is better to choose whole-grain analogues.
Foods with saturated fats and trans fats
Trans fats are found in packaged pastries and ready-made products in supermarkets and fried foods in restaurants, and saturated fats can be found in fatty meats, butter, fatty milk and cheese. Saturated fats and trans fats can increase cholesterol levels in the blood, and high cholesterol, in turn, is considered a risk factor for type 2 diabetes.
To avoid eating products from this group, Jill Weisenberger gives the following recommendations: “Cook and bake [blula] with olive and canola oils, snack on nuts instead of sweets, choose lean meat and poultry without skin and season salads with vinegar instead of blue cheese dressings.”