Diabetes is a serious health problem that affects many people around the world. It is like a silent danger because it can harm our body without us knowing. Factors such as family history, not moving around much, and eating unhealthy foods can make you more likely to develop diabetes.
Let’s look at some numbers to understand why this is a big deal.of IDF Diabetes Atlas In 2022, we will see a significant increase in the number of people with diabetes, more than tripling since 2000. At that time he was 151 million people with diabetes, now he is 537 million people. By 2045, that number could reach 783 million people. This means that the number of people battling diabetes is huge.
This problem is becoming more serious in India as well. Five million people in India are at risk of diabetes, according to a study by the Madras Diabetes Research Foundation and the Indian Council of Medical Research.
Now, why is this a big deal? This is a big problem because diabetes can cause many health problems and we need to find ways to manage it. One important way is to think about the food we eat. The food choices we make can go a long way in managing diabetes.
Therefore, everyone needs to know about diabetes, how it is on the rise, and how our food choices can make a big difference in addressing this health challenge. .
What types of diabetes are there?
There are two main types of diabetes.
type 1 diabetes: This chronic disease prevents the pancreas from producing enough insulin. It also interferes with the body’s ability to effectively control blood sugar levels. There are several diets that people with type 1 diabetes should know about.
Type 2 diabetes occurs when your body’s cells cannot effectively utilize the insulin your body produces. Still, proper medications, regular medical checkups, and healthy lifestyle changes can help effectively manage this chronic disease. Lifestyle changes here mean embracing positive life choices and maintaining a healthy, nutritious diet to control blood sugar levels. This is especially important if diabetes runs in your family.
What are the 5 worst foods for diabetics
Avoiding the foods listed below will help keep your blood sugar levels balanced.
1.Fried food
This is the worst fast food for diabetics. Fried foods such as cakes, fish fries, fried dumplings, onion rings, fried flatbreads, chicken nuggets, fried chicken, and French fries are definitely appetizing, but these foods are strictly prohibited for diabetics. Fried foods absorb excess fat during frying, making them high in calories, especially trans fats. Eating too much trans fat can slow digestion and increase your risk of diabetes.
The Harvard School of Public Health also confirms that fried foods increase the risk of a variety of health conditions, including type 2 diabetes. Therefore, diabetics and prediabetics must consume either baked, roasted, or boiled foods instead of fried foods.
2. Frozen or cooked food
Although frozen foods are convenient, they are not ideal for diabetics. Frozen fish, chicken, or cooked vegetables may look healthy, but they often contain harmful additives, trans fats, and excess sodium that negatively impact the nutritional value of such foods. It is. Too much sodium can cause heart problems, increased blood pressure, and kidney problems. People with diabetes are already susceptible to these health problems, and excess salt in prepared foods increases the risk.
2019 JAMA Internal Medicine Research has linked eating “ultra-processed” foods to a higher chance of developing diabetes. Therefore, for better health, you should choose fresh, natural foods.
3. Refined carbohydrates
Carbohydrates are essential for survival, but people with diabetes must limit their intake to manage blood sugar levels. Refined carbohydrates such as white bread, desserts, and baked goods can spike blood sugar levels and are full of hidden dangers. National Institutes of Health (NIH) It warns that a diet high in refined carbohydrates can lead to diabetes. Therefore, medical experts advise diabetics to choose carbohydrates with a low glycemic index. Instead of consuming harmful carbohydrates, you can also choose fiber-rich and nutritious alternatives such as brown rice, wild rice, oatmeal, figs, quinoa, buckwheat, and sweet potatoes. These options can help regulate blood sugar levels and promote overall health for individuals managing diabetes.
4. Sweet drinks
Aerated drinks and other sugary drinks such as iced tea, regular soda, and ready-made fruit smoothies are not recommended for people with diabetes. Such drinks contain excess sugar (refined carbohydrates). Additionally, sugary drinks have no nutritional benefits. According to health experts, people who consume these drinks regularly face problems such as: 26% more risky The incidence of type 2 diabetes compared to people who do not have type 2 diabetes. Additionally, excessive sugar intake can lead to a variety of symptoms associated with diabetes, including obesity, fatty liver disease, and high blood sugar.
However, moderate amounts of sugar are acceptable within a balanced diet.of CDC recommends that people over 2 years of age limit their sugar intake to less than 10% of their daily caloric intake.
5.Whole milk
The sugar and saturated fat found in whole milk can cause increased insulin resistance as well as weight gain.of National Institutes of Health (NIH) They argue that early exposure to cow’s milk may increase the likelihood that high-risk children will develop diabetes.Similarly, the following researchers also diabetes.co.uk They claim that the bovine insulin present in milk increases the amount of autoantibodies and therefore increases the risk of type 1 diabetes. Therefore, people who prioritize health choose unsweetened, low-calorie milk alternatives such as soy milk or almond milk over whole milk to regulate blood sugar levels.
Other foods
1. Sweetened cereal
Sweet cereals such as sweet muesli or flavored cornflakes are not recommended for breakfast due to their high content of complex carbohydrates and lactose. These sweet treats can instantly raise blood sugar levels. Instead of sugar-coated cereals, choose healthier alternatives, such as low-carb cereals packed with nuts. Replace whole milk with almond milk. Almond milk is lactose-free and contains beneficial nutrients that control blood sugar levels.
2. Ripe mango
Who doesn’t like mango, the king of fruits? However, ripe mangoes contain sugar and carbohydrates and have a glycemic index of 56. Therefore, diabetics should avoid consuming mangoes. However, if you can’t resist mango, you can enjoy it in smaller portions. At the same time, you should avoid consuming other carbohydrate-rich foods that day to control your blood sugar levels.
3. Energy bar
People with type 1 and type 2 diabetes should avoid energy bars. That’s because energy bars are high in carbohydrates, sugar, and saturated fat designed to give you a quick burst of energy. Most energy bars contain around 60g of carbohydrates and 450 calories, which can lead to a spike in blood sugar levels. Sadly, many of them are just as unhealthy as high-calorie candy or granola bars. Therefore, energy bars are a poor choice for people managing diabetes. Additionally, you can try treatments that can help with diabetes.
Does that mean I have to give up enjoying alcohol?
If you’re a diabetic looking for a delicious summer drink, try adding sliced strawberries, cucumber, lemon, and mint leaves to plain water for a refreshing snack. Drinking freshly squeezed juices or smoothies without added sugar can also satisfy your cravings. Always try foods that are best for diabetes.
Additionally, you can also try Diabetic friendly protein shake.
summary!
Diet is one of the fundamental aspects of diabetes management. People with diabetes must avoid the above foods to control their diet.
Living with type 1 or type 2 diabetes doesn’t mean you have to give up your favorite foods. It simply means making thoughtful choices. To effectively manage your carbohydrate and calorie intake, you can enjoy your favorite treats by choosing smaller portions from time to time. A certified dietitian can help you create a diabetes-friendly diet chart to help you effectively manage diabetes and its long-term effects. Remember, it’s not a question of deprivation. It’s about making informed choices to control diabetes. Trust your nutritionist to guide you on this journey.
If you would like more information about diabetes-friendly eating, talk to one of our health professionals today.
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