More than 25 million people in the United States have diabetes and diabetes has a huge toll on the health of our population. Diabetes accelerates aging; damages the kidneys, cardiovascular system, eyes and nervous tissue; and increases the risk of cancer.
The devastating complications and premature deaths associated with diabetes can be prevented. The primary cause of the parallel increases in obesity and diabetes is the American diet depleted of nutrients.
Foods that improve blood sugar, reduce insulin sensitivity, and increase the risk of type 2 diabetes are the most common foods in the standard American diet.
1. Added sugars
Since diabetes is characterized by abnormally high blood glucose levels, of course, it is advisable to avoid foods that cause dangerously high spikes in blood glucose, mainly refined foods such as sugary drinks, devoid of fiber to decrease the uptake of glucose into glucose. blood. Fruit juices and processed sugary foods and desserts have similar effects. These foods promote hyperglycemia and insulin resistance, and promote the formation of advanced glycation end products (AGEs) in the body: AGEs alter the normal and healthy function of cellular proteins, harden blood vessels, accelerate aging and promote the complications of diabetes.
2. Fried food
Potato chips, fries, donuts and other fried starches begin with a high glycemic index food, and then accumulate in a large number of low calorie nutrients in the form of oil. The combination of glycemic carbohydrates and oil is particularly potent for stimulating fat storage hormones. In addition, like other cooked starches, fried foods contain AGE.
3. Red and processed meats
Many diabetics have come to believe that if sugar and refined grains and other high glycemic foods elevate blood sugar and triglycerides, they should avoid them and eat more animal protein to keep their blood glucose levels under control. However, several studies have confirmed that high meat consumption increases the risk of diabetes.
4. Trans fats (margarine, shortening, fast food, processed baked goods)
Diabetes accelerates cardiovascular disease; because the vast majority of diabetics (more than 80 percent) die from cardiovascular disease, any food that increases cardiovascular risk will be especially problematic for people with diabetes. Trans fat intake is a strong dietary risk factor for heart disease; even a small amount of trans fat increases the risk.
5. Refined grains (white rice and white flour products)
Refined carbohydrates like white rice, white pasta and white bread are losing the original grain fiber, so they raise blood glucose higher and faster than their intact and unprocessed counterparts. In a 6-year study of 65,000 women, those on refined carbohydrate-rich diets of white bread, white rice and pasta were 2.5 times more likely to be diagnosed with type 2 diabetes compared to those who ate low-GL foods intact whole grains and whole wheat bread. An analysis of four prospective studies on white rice consumption and diabetes found that each daily serving of white rice increased the risk of diabetes by 11%. In addition to the effects of increased glucose, cooked starchy foods also contain AGE, which promote aging and complications of diabetes.
Video credits to Diabetes zone YouTube channel