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There are various risk factors that cause diabetes, one of which is the wrong eating pattern and menu. In addition to intakes rich in sugar and junk food, there are several types of diabetes-causing foods that you need to limit 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.
Well, some 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 Cause Diabetes
The right diet with a he althy combination of carbohydrates, fats, fiber and protein is the key to keeping blood sugar levels balanced. On the other hand, foods that cause diabetes generally come from unhe althy carbohydrates and fats or foods with a high glycemic index.
Some food groups that can cause diabetes are:
1. Foods high in carbohydrates
White rice, wheat flour, pasta, bread, and french fries are foods that contain high carbohydrates and low in fiber. This type of food can cause blood sugar levels to increase because the high carbohydrates in these foods will be processed into blood sugar (glucose).
In order to reduce your risk of developing diabetes, you should limit the portion of the intake. Instead, you can eat foods that contain complex carbohydrates, such as oatmeal, beans, boiled sweet potatoes, whole grain breads without sugar, fruits and vegetables, and whole grains, such as brown rice or 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.
This type of fat is 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 unhe althy 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.
In addition to dried fruit, canned fruit, frozen fruit made into 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, watermelons, and kiwis.
4. Sweet soft drink
Drinks sweetened with sugar are included in the category of diabetes trigger intake that should be avoided. These include sweetened teas, bubble teas, chocolate drinks, and coffees 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 full of fructose, which is often linked to insulin resistance and obesity, to fatty liver disease.
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, checking blood sugar regularly, and checking he alth conditions regularly to the doctor.