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Food choices matters when you have got diabetes or when trying to prevent it. Type 2 Diabetes is preventable and may even be reversed by making healthy lifestyle changes. The following food increases the risk of diabetes and may lead to spike in blood sugar.
Red Meat And Processed Meat
Processed Meat like sausage, bacon and hot dog may increase the chances of developing type 2 diabetes. The high amount of nitrate used as preservative in processed meat may increase the risk of insulin resistance. Also, red meat contains a high amount of iron and when the body stores high amount of iron, the chances of developing diabetes increases. We should avoid red meat as much as possible and replace it with poultry, fish and plant based protein.
Saturated And Trans Fat
These are fats that raise LDL cholesterol in the blood. LDL cholesterol is bad cholesterol that causes plaques or hard deposits that can clog arteries. The American heart association recommends reducing saturated fat to no more than 5 to 6 percent of total daily calories. They also recommend reducing the percentage of calories in Trans fat to less than 1 percent. These fats not only increase the risk of diabetes but also increases the risk of heart attack and stroke. Saturated And Trans Fat can be found in dairy products like:
- Cheese and butter
- Palm oil and hydrogenated oil .
These fats can be replaced with healthier options like:
● Omega-3 fatty acids (e.g fish,soybean )
● Monounsaturated fats( e.g nuts, avocado,peanut butter,olive oil,sesame oil, canolaoil)
● Polyunsaturated fats (soybean oil, sunflower oil , salmon, Mackerel, trout.
We can reduce the risk of diabetes by refraining from consuming processed carbohydrate.These are carbohydrates that have been altered from its natural state and have been striped off fibre and most of the nutrient. When carbohydrate is refined it becomes concentrated and when consumed the body digests it fast. This leads to raised blood sugar level. Examples of food products that contains refined carbs are pasta, bread, bagel , cookies, white rice, whiteflour and many more. Unrefined carbohydrate on the other hand are those carbs which are in their natural state. They are rich in fibre and nutrient. The natural fibre it contains helps in maintaining bloodsugar level and lowering LDL cholesterol. Food under this category includes
● Whole grains
● Legumes and seeds
Sugar Sweetened Drinks
These are beverages that are Sweetened with various types of sugar. They have a high content of carbohydrate which is rapidly absorbed by the body. When consumed in large quantity, they can increase the risk of type 2 diabetes. Examples of sugar Sweetened Drinks are:
● Carbonated soda
● Energy / sport drink
● Sweetened coffee and tea
● Fruit drinks
● Sweetened milk