8 everyday foods that could increase your risk of diabetes

Type 2 diabetes is caused by many factors, and what you eat is one of the things you can control. Some foods seem correct at first glance, but they contain hidden sugar or excess saturated fat that can cause health problems.

Jump at the main dishes to remember.

1. Starch vegetables

Vegetables are generally recommended for a healthy diet. However, some vegetables contain more carbohydrates than others. These are called starchy vegetables.

If you try to reduce your carbohydrate intake, reduce the amount of starchy vegetables you consume can help you. Some starchy vegetables include potatoes (all varieties), corn, green peas and winter squash such as pumpkin, musk squash and glans squash.

2. Red and transformed meat

Meat does not contain carbohydrates, you may wonder how it can have an impact on the risk of diabetes. A large cohort study of more than 63,000 Chinese adults suggested that eating red meat can increase the risk of type 2 diabetes. This association seemed to be stronger in women than in men.

Red and transformed meats are also known to be rich in nitrites and nitrates. It has been shown that these cause an increase in insulin resistance, abnormal blood sugar levels (sugar) and an increase in oxidative stress, which can increase the risk of developing type 2 diabetes.

Most research supporting the link between red meat and diabetes was observation studies, while a randomized controlled test meta-analysis (a statistical analysis of the studies in which participants are randomly put in experimental groups vs witnesses) has not found the same association.

3. Fruit transformed

Wonderful fruits are full of vitamins, minerals, fibers and other nutrients good for you. However, the nutritional advantage can change when the fruits are treated and modified in relation to their original state.

The processed fruits in the form of jams, frosts, sweet snacks or packed canned fruit in heavy syrup generally contains large amounts of added sugars. Dry fruits also sometimes contain added sugar.

A high added sugar intake has been associated with an increased risk of metabolic syndrome (high blood pressure syndrome, high blood sugar, abnormal levels of cholesterol and fat in the blood, and excess abdominal fat) and type 2 diabetes.

When you eat fruit, opt for whole fruits. Other options, such as 100% fruit juice, canned fruit packaged in 100% fruit juice, and dried fruits without added sugar, can adapt to a balanced diet when consumed in moderation. The consumption of whole fruits has been shown to decrease the risk of type 2 diabetes.

4. White rice

Rice is a basic grain in many diets and regions around the world. White rice is a refined grain that has removed the sound and germ, leaving the starch endosperm.

Following this treatment, compared to brown rice, white rice is low in fiber, polyphenols and other vitamins and minerals. White rice also has a higher glycemic index, which means that it can cause high blood sugar levels after consumption.

A study of more than 132,000 people from 21 countries revealed that a high contribution of white rice was associated with an increased risk of 20% diabetes compared to low rice consumption. The risk varied according to the region, South Asia with a risk of 65% higher of high and low rice consumption and China having no significant association.

The US Department of Agriculture (USDA) recommends making at least half of your daily grain contribution. Brown rice is a great way to get some of your whole grains. The other whole grain options include quinoa, barley, farro or bulgur.

5. SODA

Sugar drinks include regular sodas and drinks like juice with added sugar, fruit drinks, sports drinks, flavored coffee drinks, sweet tea and energy drinks.

A study examining the association between sugary drinks and type 2 diabetes revealed that the consumption of sugary drinks has led to a significantly increased risk of developing type 2 diabetes.

A prospective cohort study with Mexican adults estimated that each sweet drink according to the function consumed per day has increased the risk of type 2 diabetes by 18%.

Instead of drinking soda throughout the day, choose water. If you want flavor, try to infuse your water with fresh fruit (lemons or limes), herbs (mint or basil) or vegetables, such as cucumber. If you want this feeling of sparkling, try sparkling water with a touch of 100%fruit juice.

6. Salted snacks

Although sodium and salty foods do not increase blood sugar, they can increase blood pressure. Hypertension (hypertension) and type 2 diabetes often occur together. High blood pressure is observed twice as much in people with diabetes compared to those without diabetes. The two diseases affect the vascular system of the body (blood vessels and lymphatic vessels which transport blood and lymph throughout the body).

High blood pressure increases the risk of other health problems, such as the heart attack, strokes and kidney disease.

Sodium snacks include croustilles, shavings dip, Bretzels, salty popcorn, salty nuts, frozen prepared snacks, beef meat and cold meats. Look for low sodium or salt -free versions to add these snacks to help keep your sodium in control.

7.

Fish is another food that is an excellent addition to your diet. Many types of fish, such as salmon, tuna and mackerel, are rich in cardiac health. However, depending on how fish are prepared, it can do more harm than good.

Frequent fried food consumption has been shown to increase the risk of type 2 diabetes. Breaded and fried fish can increase blood sugar and negatively affect your cholesterol levels.

A study of more than 35,000 Swedish men followed for 15 years concluded that fried fish is associated with an increased risk of type 2 diabetes.

Experts do not know the exact reason why fried and breaded fish increase your risk of type 2 diabetes. However, some suggest that a higher overall contribution may be to blame. In addition, the composition of food acids can change during frying, perhaps resulting in a loss of healthy omega-3 fatty acids and an increase in other less healthy fatty acids.

In addition, cooking at high temperature, including deep frying, promotes the formation of mutagenic compounds (inducing or capable of inducing a genetic mutation), such as heterocyclic amines, as well as end advanced glycation products (AGE), which can contribute to insulin resistance.

The next time you want seafood, skip the panel on your fish and choose healthier cooking methods, such as grill, cooking or grills.

8. Condiments and vinaigrette

Condiments and dressings such as mayonnaise, ketchup, barbecue sauce and dressingless dressing are often sources of added sugars, sodium and saturated fat. Use too often can add up and wreak havoc on your health. This may increase your risk of type 2 diabetes.

Make your own sauces, condiments and dressings at home puts you in charge of the ingredients. Instead of salt and sugar, try to add flavor to your meals with herbs, spices, vinegar, olive oil, citrus, garlic and other seasonings. At the store, look for low sugar or low salt varieties of condiments and dressings.

Main to remember

• Poor food models – in particular diets rich in refined carbohydrates, added sugars, saturated fats and sodium – can increase the risk of type 2 diabetes.
• Foods linked to a higher risk include starchy vegetables, red and transformed meats, white rice, soda, salty snacks and breaded or processed items.
• Some associations are based on observation studies and may vary depending on individual health and overall food.