The type of food you eat, on a regular basis, greatly affects your risk of developing diabetes. When it comes to fighting against diabetes as well as other major diseases affecting the world today, diet is of primary importance, just as exercise and stress management.
A recent research showed that a diet heavy in junk food filled with soft drinks, fries, and chips will increase the risk of type 2 diabetes by about 70 percent. To start eating healthy today, and proactively protect yourself against diabetes, here are four groups of food to avoid:
1. SUGAR SWEETENED DRINKS
Sugary beverages like sodas, sweet teas, lemonade and processed juice are all sugar- sweetened drinks and they have a strong link to an increased risk of type 2 diabetes. This is most likely because excess calorie intake will lead to weight gain and also because the sugar load might increase insulin resistance.
One of the best way to reduce the amount of sugar you take into your system is by limiting your intake of sugar-sweetened beverages to about one serving in two weeks or even a month. To stay hydrated, drink more water. Also, avoid loading up your coffee or tea with sugar and cream.
2. RED AND PROCESSED MEAT
Both red meat and processed meats are linked to type 2 diabetes. Processed meats include bacon, hot dogs, deli meats etc, and are bad because of their high level of sodium and nitrites content. It has been discovered that having 3-ounces of red meat per day can increase the risk of type 2 diabetes by 19 percent.
Processed red meat is even more harmful and causes a lot more damage. Even a lesser amount of processed red meat can increase the risk of developing type to diabetes to about 51 percent. Instead of eating red meat, fill up your daily diet with other nutritious proteins like salmon, sardines, and others.
3. HIGHLY PROCESSED CARBOHYDRATES
Most of these heavily processed carbohydrates, such as those made with white flour, white sugar and white rice are stripped of certain important nutrients, vitamins and minerals. Foods like this are too easily digested and can cause spikes in blood sugar and insulin levels which with time, this can lead to type 2 diabetes.
To reduce your risk, limit the intake of foods made with processed carbohydrates, such as breads, muffins, cakes, crackers, in favor of whole-grain options(which actually help fight against diabetes).
4. SATURATED AND TRANS FAT
Trans fat are found in packaged baked goods, fried foods and the sort of food typically found in fast food restaurants, while saturated fats on the other hand, are always found in fatty meats, butter and cheese. These two unhealthy fats can increase your cholesterol levels and high cholesterol in turn increases the risk of developing type 2 diabetes.
To avoid saturated fats, try snacking on nuts instead of sweets and baked goods like doughnuts, etc. Try to cook or bake your food with olive or canola oil instead of the traditional groundnut oil.
Conclusion
When it comes to fighting diseases generally, the importance of a healthy diet can never be overemphasized. So, be sure to follow these guidelines as you work on improving your diet, to prevent or manage diabetes.
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