Diabetes is a very common disease and there’s no magical cure for it. It all depends on your lifestyle habits and your diet. Diet has a major role when it comes to diabetes. Whether you are at risk of developing diabetes or if you are having prediabetes, the first thing you are supposed to do is lower the risk by developing healthy lifestyle habits with healthy eating.
Including a healthy diet may help you regulate blood sugar levels. Also, it may help you prevent many health issues such as high blood pressure and much better metabolism.
So, if you are looking for a prediabetes diet or foods to avoid diabetes, read on to find out!
What causes diabetes?
Diabetes is of two types- Type 1 and Type 2. Since there is no way to prevent type 1 diabetes, you can still try to avoid type 2 diabetes. Diabetes is characterised by high blood sugar value and is associated with a condition called insulin resistance. The major defect in type 2 diabetes is the body’s inability to respond correctly to insulin.
The pancreas functions to produce insulin but the muscles and fat cells do not respond and become insensitive to the insulin. During this time, diabetes occurs and the body is not capable of using insulin to maintain blood sugar levels effectively. Over time, high levels of sugar can result in severe complications.
The symptoms of prediabetes may include:
- Irregular menstruation
- Defective fasting glucose
Can you prevent diabetes naturally?
Genes are the most prominent factor in the development of diabetes and we can’t control it. However, changing our lifestyle and environment may help us prevent diabetes or lower the risk of developing diabetes. Exercise is considered to be a major determinant of insulin sensitivity in muscle tissue.
When you increase physical activity, the body can use insulin more efficiently. Exercising 4 times a week can also be beneficial by supporting weight loss
Smoking is another common factor in the development of diabetes. Smoking can increase an individual’s risk of developing diabetes as compared to non-smokers. The reason might be because smoking may decrease the body’s ability to utilize insulin. So, quitting smoking might be a great way to prevent diabetes. Last but not least, a good diet helps decrease your chances of developing diabetes.
Foods to avoid in diabetes
Diabetes is a chronic disease and if not controlled, it can cause many severe health complications to include heart diseases, kidney diseases, blindness etc. If you are at risk of developing diabetes or if you are having diabetes, here is a list of foods to avoid diabetes that may benefit you in some other ways too!
Sweetened and sugary drinks are the worst drink choice for people with diabetes or prediabetes. They are high in carbs and fructose which is strongly connected to insulin resistance and diabetes. This may also cause conditions like fatty liver disease and metabolic changes which may lead to belly fat, obesity and cholesterol. To control blood sugar levels, consume water and other unsweetened beverages rather than sugary and acidic drinks.
Dairy products contain calcium protein and vitamins and they also contain a sugar called lactose. Consuming high-fat dairy products which contain saturated fat may raise “bad cholesterol” or LDL which can increase your risk of heart disease. Diary is one of the most important foods to avoid diabetes.
Eating a diet high in saturated fat may worsen insulin resistance. Make sure to avoid full-fat dairy products like cream, ice cream, and other full-fat dairy products and rather opt for low-fat dairy products.
White bread, rice and pasta
White bread, pasta and rice are processed foods and they are high in carb. Products made with refined white flour, gluten-free pasta and rice-based types of food may increase blood sugar levels with people in type 1 and type 2 diabetes. These foods also have a little fibre and more carbs and fibre is important for the absorption of sugar into the bloodstream.
Conversely, choose high-fibre, whole foods that may help reduce blood sugar response. These are some of the most prominent food to avoid diabetes.
Trans fat foods
Artificial trans fat is not healthy at all. Trans fat is generally found in peanut butter, spreads, creamers, crackers, muffins and frozen foods. Trans fat is linked to increased inflammation, insulin resistance, heart disease and belly fat.
Consuming trans fat may increase the risk of you developing diabetes. Trans fat foods like some bakery goods, creamers and peanut butter are some foods to avoid diabetes.
Fast food is definitely something to avoid if you have diabetes or prediabetes. French fries are packed with saturated fat, sodium, carbs and calories which can increase your chances of developing diabetes or worsen diabetes. This doesn’t mean that you have to totally eliminate eating French fries. It should be noted that you should eat them less often, you still can eat it but not so often.
If you have diabetes, it is extremely important to ask your doctor if you should consume alcohol as diabetes medication and alcohol, both are processed through the liver. If you have prediabetes, you should avoid alcohol or drink it in moderation as it can interfere with your blood sugar levels. Also, avoid sweet wines and umbrella drinks with a lot of sugar.
Packaged snack foods
Packaged snack foods like pretzels, crackers and other packaged foods aren’t healthy snack options if you have diabetes or prediabetes. Packaged snack foods are one of the most important foods to prevent diabetes as they are made with refined flour and very few nutrients which can rapidly raise blood sugar levels. If you are hungry between meals, eat nuts or other low carb vegetables with a little cheese.
This was all about foods to avoid diabetes. If you have diabetes or are at risk of developing diabetes, you should avoid these types of foods and eat foods like nuts, oats, fruits, vegetables and legumes. They can bestow you with long term health benefits and extend your longevity.