5 Diet Habits You Never Knew Could Raise Your Diabetes Risk
Type 2 diabetes is a long-term metabolic disorder characterized by high blood sugar, insulin resistance, and relative lack of insulin. Its common symptoms include increased thirst, frequent urination, and unexplained weight loss. Some of the symptoms may also include increased hunger, feeling tired, and sores that do not heal. Insulin resistance occurs when the body can’t properly use insulin. Insulin is the hormone that controls blood sugar levels. There are several things that can cause insulin-producing cells to become exhausted and fail. Top of the list include: inactivity, obesity, smoking, consuming too much alcohol, and regularly eating high-glycemic foods that spike blood sugar, this is according to Harvard T. H. Chan School of Public Health experts. However, there’s more less talked about habits that can increase your risk of the Diabetes.
The following are 5 Diet Habits You Never Knew Could Raise Your Diabetes Risk:
Not Eating Enough Nuts
Nuts contain healthy polyunsaturated fats. According to a Swedish study, these healthy polyunsaturated fats help prevent type 2 diabetes by improving insulin sensitivity.
Consuming Processed Foods Instead of Fresh Ones
According to the Harvard School of Public Health meta-analysis, eating a small amount of processed meat every day increases diabetes risk by 51%. The high levels of preservatives and sodium in processed meat may play a role, according to the Harvard T. H. Chan School of Public Health. You can Ditch processed foods with the help of the Whole30 Diet found on the “Prevention” website. Follow their link Here’s how one woman lost 30 pounds following the plan.
Eating Only Starchy Vegetables
Including vegetables in your diet is a great thing. They supply the body with healthy nutrients. But, it is always best not to pair starchy vegetables with other carbohydrate-rich foods, for an example, rice with sweet potatoes. Yes, too much starch doesn’t directly raise your risk of diabetes, it can contribute to weight gain and blood sugar spikes, both of which could increase your risk. As with any food, moderation is important.
“Many people don’t consider vegetables like sweet potatoes, corn, and peas to be sources of starch,” says Jenifer Bowman, RD, a dietitian at UCHealth in Fort Collins, Colorado. “But if you’re trying to regulate your blood sugar, you need to be aware of overall carbohydrate content.”
Snacking On Dried Fruit Regularly
Dried fruits may seem like healthy snacks, but they can cause blood sugar spikes, and don’t hold off hunger like fresh fruits.
“If you eat a whole apricot, you’ll probably feel somewhat full from just one fruit,” states Fatima Cody Stanford, MD, an obesity medicine physician at Massachusetts General Hospital Weight Center. “However, if you’re eating dried apricot, you probably have to eat quite a few of them for the same effect.” This means you’re consuming a ton more sugar—without the fiber that will blunt its effects on your blood sugar.
“When we dry food, we take away a lot of the fibrous content that promotes satiety and helps to regulate blood sugar,” says Stanford.
Eating dried fruits occasionally is not a problem, but research studies recommend eating this snack sparingly. The best way is to mostly eat fresh fruits.
Eating Too Much Red Meat
Red meat is typically linked with the risk of heart disease, but there’s also evidence that eating it even in small amounts can increase the risk of diabetes. According to the meta-analysis from the Harvard School of Public Health, it was found that a daily serving of red meat was associated with a 19% increased risk of type 2 diabetes.
Many researchers have not reached a conclusion on how red meat causes an increased risk, but it is suspected that its high iron content could play a role by damaging insulin-producing cells.
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