If you want to eat healthy foods, you need to be aware of 4 food choices that increase the risk of developing type 2 diabetes.
Our daily food choices affect whether or not the risk of infection increases and the power of food has published a study on over 20,000 people from the Netherlands and published in the “European Journal of Nutrition”, in which it showed that a rich diet Fast food, sodas, French fries, and French fries increase the risk of type 2 diabetes by 70%.
But which food choices increase the risk of diabetes?
1- Bad or processed carbohydrates
It is high in sugar and calories, but lacks vitamins, minerals, and dietary fiber. All foods made from white flour, white sugar and white rice, known to be lacking in essential vitamins, fall into this category.
These foods are also easy to digest, which leads to a sudden and rapid rise in blood sugar and insulin levels. Over time, this can lead to type 2 diabetes.
According to a 2007 study, a diet high in processed carbohydrates was found to increase the risk of developing type 2 diabetes by 21% in Chinese women compared to women who ate a complete diet.
So, to reduce your risk, cut back on processed carbohydrate foods like breads, muffins, pasta, crackers, and cakes and focus more on whole grains.
2- Sweetened drinks
Sugary drinks such as soft drinks, sweet tea and lemonade are associated with an increased risk of type 2 diabetes. The reason is that they contain high calories which lead to weight gain, and sugar can increase resistance to resistance. insulin.
According to a study published in Diabetes Care in 2010, drinking one to two sugary drinks a day increases the risk of developing type 2 diabetes by 26%. Therefore, the best way to reduce the impact of sugar on health is to avoid drinking sugary drinks, including fruit juices, and to drink only water to hydrate the body.
3- Saturated and hydrogenated fats
Saturated and trans fats raise blood cholesterol levels, and we know that high cholesterol is a risk factor for type 2 diabetes. Trans fats are found in packaged baked goods and fried foods in restaurants, while saturated fats they are found in fatty meats, butter, cheese and whole milk.
tipTo cut down on saturated fat, you can cook with olive oil or canola oil, eat nuts as a light snack instead of sweets, choose lean meat and skinless chicken, and the cheese sauce can be substituted with vinegar sauce.
4- Processed and red meats
Processed meat and red meat are associated with an increased risk of type 2 diabetes. Processed meats include pork, hot dogs and cured meats, which are considered bad and harmful because they contain high amounts of sodium and nitrates.
In 2011, a study published in the American Journal of Clinical Nutrition showed that eating 3 ounces of red meat the size of a grape leaf per day increased the incidence of diabetes by 19%.
Instead, you can use other healthier protein sources such as salmon, sardines, eggs.
