The food choices we make every day greatly influence our risk of developing type 2 diabetes.
Red and processed meats
TYPE 2 diabetes can be linked to poor diet and being overweight or obese. Experts accept a plant-based diet is generally considered healthier than a meat-based diet in preventing the risk of diabetes.
However, now experts have said not all meats affect the risk of develop type 2 diabetes equally.
Scientists have found higher intakes of red meat and poultry are associated with a significantly increased risk of developing diabetes.
Red meat includes beef and pork – so eating too many sausages, steak and bacon could pose a threat to health.
“Sugary beverages like sodas, sweet teas, and lemonade are linked to an increased risk of type 2 diabetes,” says Jill Weisenberger, M.S., R.D., C.D.E., and author of the book Diabetes Weight Loss: Week by Week, “presumably because the excess calories lead to weight gain and because the sugar load might increase insulin resistance.”
One of the best ways to minimize the effect of sugar on your health is to limit your intake of sugar-sweetened beverages, including fruit drinks.
Saturated and trans fats
Unhealthy saturated and trans fats can increase cholesterol levels in the blood to a great extent. Packaged baked foods are loaded with trans fats, whereas cheese, full-cream milk and butter contain saturated fats.
Highly processed carbohydrates
Heavily processed carbs lack important bran, fibre, vitamins and minerals and are easy to digest, leading to spikes in blood sugar and insulin levels.
Research published in the Archives of Internal Medicine revealed that a diet high in heavily processed carbs boosted type-2 diabetes risk by 21% compared to those who ate a diet containing whole foods.
To slash your risk, curb or eliminate your intake of foods made from white flour, white sugar and white rice. These include breads, pasta, cakes, muffins and crackers.
These foods have the potential to increase the risk of type 2 diabetes and hence, they must be avoided at all costs.