There are various risk factors for diabetes, one of which is the wrong eating pattern and menu. In addition to intake rich in sugar and junk food, There are several types of diabetes-causing foods that you need to limit their consumption. What are these foods? Let's see in the following article.
Diabetes, either type 1 or type 2 diabetes, occurs when the body has difficulty using insulin or is unable to produce enough insulin. This will then cause blood sugar (glucose) levels to be high.
nowSome types of food are known to make blood sugar levels rise and can interfere with insulin performance, thereby increasing the risk of diabetes.
Types of Foods that Cause Diabetes
A proper diet with a healthy combination of carbohydrates, fats, fiber and protein is the key to keeping blood sugar levels in balance. On the other hand, foods that cause diabetes generally come from unhealthy carbohydrates and fats.
Some of the food groups that can cause diabetes are:
1. Foods high in carbohydrates
White rice, wheat flour, pasta, bread, and french fries are foods that are high in carbohydrates and low in fiber. This type of food can cause high blood sugar levels, because the carbohydrates in it are easily digested by the body and turn into glucose more quickly.
So that the risk of diabetes can be minimized, it is recommended to reduce the portion of the intake. Instead, you can consume oatmeal, beans, boiled sweet potatoes, whole grain breads without sugar, and foods derived from whole grains, such as brown rice.
2. Foods high in saturated fat and trans fat
Saturated fat and trans fat do not directly make blood sugar spike, but they are known to increase blood cholesterol levels and cause insulin resistance, thereby increasing the risk of diabetes.
These types of fats are found in red meat, processed meats, butter, peanut butter, creamer, cheese, high-fat dairy, fast food, potato chips, and cakes.
As a substitute for these unhealthy foods, you can eat fish, tofu, avocado, and nuts, such as edamame or almonds.
3. Dried fruit and canned fruit
Dried fruit generally has a high sugar content. Examples are raisins or dried grapes. Raisins contain more carbohydrates than fresh grapes.
Besides dried fruit, canned fruit, frozen fruit made smoothies and fruit juices are also included in the intake of diabetes triggers that must be avoided or limited in consumption.
You can still eat fruit, it's just that you need to choose carefully. Choose fruits with low sugar content, such as apples, strawberries, pears, oranges, watermelon, and kiwi.
4. Sweet soft drinks
Drinks sweetened with sugar are included in the category of diabetes trigger intake that should be avoided. This includes sweet tea, bubble tea, chocolate drinks, and coffee mixed with syrup, sugar, or caramel. Energy drinks and soft drinks also fall into this category. You can also try consuming herbal teas, such as tea from mangosteen peel.
These drinks contain high carbohydrates which can increase blood sugar levels. They are also loaded with fructose which is often linked to insulin resistance and obesity, to disease fatty liver or fatty liver.
While the recommended drinks for consumption include water and tea or coffee without sugar.
By knowing the various types of foods that cause diabetes, start to reduce or avoid their consumption to prevent diabetes. In addition to preventing diabetes, staying away from these types of foods that cause diabetes can also maintain stable blood sugar levels.
Maximize diabetes prevention efforts by exercising regularly, not smoking, regularly checking blood sugar, and checking health conditions regularly to the doctor.
