5 Foods That Increase Diabetes Risk
Diet is a frequently discussed topic even when you don't have diabetes. But if you're one of the millions of Americans who have been diagnosed with this condition? Well, what you eat is going to be even more important.
An unhealthy diet is one of the leading causes of certain types of diabetes. It can also contribute to complications such as diabetic neuropathy, weight gain, heart disease, and many other health conditions. And unfortunately, here in America, it's all too easy to make the wrong diet choices.
Wondering what foods can give you diabetes? Keep reading below for a quick list of food options that you should avoid to help prevent or slow the development of diabetes.
The Role of Food in Diabetes Development
The connection between food and diabetes often brings to mind the term "blood sugar," which can confuse some. While consuming sweets and sugary foods is commonly associated with diabetes, it's important to note that a broader range of dietary factors influences the condition.
To understand why type 2 diabetes occurs, it's essential to understand how your body handles glucose (blood sugar) and processes carbohydrates. Carbohydrates, which consist of sugars, starches, and fiber, are one of the main macronutrients, alongside fats and proteins.
When you eat, your body breaks down carbohydrates into glucose, a vital energy source for your cells. This glucose enters the bloodstream, causing blood sugar levels to rise. In response, the pancreas releases insulin, a hormone that facilitates the entry of glucose into cells for energy use.
Regularly consuming foods that lead to high blood sugar levels can disrupt your body's ability to use insulin effectively, potentially leading to type 2 diabetes. While sugary foods like desserts, sodas, and candies can quickly elevate blood sugar, starchy foods can have a similar impact. For instance, refined carbohydrate-rich meals, such as a stack of pancakes, are high on the glycemic index, meaning they can rapidly increase blood glucose levels. Even seemingly harmless foods, like white potatoes, can cause blood sugar spikes due to how quickly the body processes their starch content.
Understanding these dietary effects is crucial for preventing and managing type 2 diabetes, emphasizing the importance of balanced eating and mindful food choices.
What foods contribute to diabetes? 5 foods to say no to
1. Processed carbs
What food is the leading cause of diabetes? If we had to pick one, it would be this: highly processed carbs.
Foods made from white flour, white sugar, or white rice are not as good for you as their whole counterparts. This is because processed foods undergo a refinement process that removes many helpful nutrients, including fiber, vitamins and minerals.
When you opt for processed carbs or foods made from processed carbs, you’re essentially ingesting all the calories with few of the nutrients. Add in the fact that many of these foods contain lots of sugar and can spike your blood glucose levels, and you can see why it’s best to keep them out of your diet.
Instead, try:
- Whole wheat pasta
- Whole wheat bread and baked goods
- Brown rice
- Unrefined grains (barley, quinoa, etc.)
- Alternative flours
- Vegetables
2. Fried foods
Fried foods are a potent source of both trans fats and saturated fats, which can lead to elevated cholesterol levels and weight gain. High cholesterol is one of the risk factors for certain types of diabetes, so avoid fried foods like french fries, fried chicken, onion rings, and other fried food staples.
Instead, try:
- Baked foods
- Air-fried foods
- Whole foods
3. Red or processed meats
Most red meats and processed meats are high in saturated fats. These fats can increase your risk of heart disease. Sausage, bacon, hot dogs, skin-on poultry, and ground beef are the most common culprits. Enjoy them occasionally but turn to other sources for the bulk of your protein and nutrition needs.
Instead, try:
- Skinless chicken breasts
- Fatty fish
- Tofu
- Nuts
4. Fast foods
Eating out is often convenient, time-saving, and tasty, but that doesn’t mean it’s good for you. All too often, fast foods and restaurant items are full of hidden sugars, saturated fats, and excessive amounts of sodium.
Instead, try:
- Healthy snacks (e.g., fruit, veggies, whole wheat crackers, natural nut butter, etc.)
- Home-cooked meals
- Grilled or baked foods (instead of fried)
- Low-calorie menu items
5. High-sugar drinks
If there’s anything worse than high-sugar foods, it’s high-sugar drinks. Drinking sugary beverages like soda, fruit juice, sweetened teas, energy drinks, and lemonades is one of the most common diet risk factors associated with diabetes. All that sugar can lead to increased insulin resistance, and all those empty calories offer no nutritional benefit.
Instead, try:
- Infused waters
- Black coffee
- Sparkling water
- Coconut water
- Unsweetened or herbal teas
- Vegetable juice or green smoothies
- Skim milk or milk alternatives
- Kombucha
Understanding what foods trigger diabetes is an important part of developing a healthy diet. Once you recognize these diet habits, you can remove them from your daily menu and better manage your diabetes.
