How many times have you made a promise to yourself to eat healthier?
I’ll start tomorrow is typically how the scenario plays out in our heads, but then tomorrow comes and our bellies are more bloated than ever thanks to the burger and fries we ate for lunch.
You’re not alone so don’t worry.
But, if you’re someone living with pre-diabetes or at risk of developing diabetes, then you need to pay a little extra attention to the foods that you are putting into your body. Certain foods can actually increase your chances of developing Type 2 diabetes.
A little knowledge and a strong support system can help you get control and prevent a downward spiral that can lead to diabetes and further complications.
First, it’s important to know the types of food that can put you at risk so you can avoid them or eat them in moderation. Let’s break them down here.
Stay Away From Sugary Drinks
At the top of the list are sugary, sweet drinks and sadly not what we would consider daily sustenance or really a food at all. But, these popular coffee drinks, soda, and teas comprise a large part of daily diets and are all the rage. Unfortunately, a daily trip to grab a trendy drink can actually increase your waistline as well as your chance of developing diabetes.
Studies have shown that “people who consumed one or two more sugar-sweetened drinks every day had a higher risk for diabetes than those who drank less than one a month. Even when energy intake and body mass index were accounted for, the high sweets drinkers still had a higher risk for Type 2 diabetes.”1 While diet drinks and low-sugar alternatives are a better choice, water still stands out as the healthiest choice and can help reduce the risk of developing Type 2 diabetes.
Avoid Processed Foods
Processed foods, especially those high in carbohydrates, are everywhere. Not sure what a processed food is? Chances are they are a mainstream in your diet. They are the foods that are quick and convenient. Processed foods come in packages and boxes and are easy to heat up or grab and go. They are hard to avoid and “include foods that are changed in any way from their natural state whether it be from canning, freezing or adding additional ingredients, like salt, sugar, artificial colors, flavorings or preservatives.”2 Processed foods include things like deli meat, bacon, cakes, cookies and cereals all of which are a staple in many diets. Instead, focusing on foods with natural ingredients like fresh fruits, vegetables and lean meats is a sure-fire way to avoid overly processed foods and stay on the right track to avoid developing diabetes later.
Eliminate the Unhealthy Fats
While our bodies need fat to work properly, excess fats that are unhealthy can do more harm than good. “Fat is a major source of energy and helps the body absorb vitamins and is important for proper growth, but our bodies only need a certain amount of fat each day, any extra that is consumed is stored in fat tissues and contributes to weight gain and complications. Controlling fat intake is one of the most important steps in preventing Type 2 Diabetes.”3 “Unhealthy fats, like those found in fatty meats, butters, full-fat milk, cheeses, fried foods and packaged goods can also increase cholesterol levels in the blood. High cholesterol has been linked to risk factors associated with Type 2 diabetes as well.”4 Instead, try to focus on healthier alternatives like lean meats, fish, lighter oils, vinaigrettes, nuts, low-fat dairy and whole grains.
What Foods Should You Eat?
Now that you know which foods to stay away from, here is a quick list of foods that are better choices and that can help reduce the risk of developing Type 2 diabetes and pre-diabetes:4
- ● Fatty fish high in Omega 3 like salmon, sardines and anchovies can help regulate blood sugar.
- ● Avocados are high in fiber, low in carbs and contain less than 1 gram of sugar.
- ● Unsweetened Greek yogurt is high in protein and contains less carbs than regular yogurt.
- ● Strawberries are naturally low in sugar and high in antioxidants and a healthy snack alternative.
- ● Chia Seeds are high in fiber and low in digestible carbs to help control blood sugar levels.
Food Education and Resources
Knowing how foods affect blood sugar levels is a first step in learning how to prevent Type 2 diabetes and pre-diabetes. At Quest Health Solutions, we are here to support you and are committed to providing diabetes education to our patients, healthcare providers and anyone in need of information. To learn more, contact us 1-800-993-9996, email ben@questhealthsolutions.com or schedule an appointment today. In the meantime, please continue to check our blog for more information and let us know about any topics you would like to learn more about in the future.
1. (2018) Medical News Today. How Soda Impacts Diabetes Risk. Available at click here accessed on 30 July 2022.
2. (2022) Nourish by WebMD. The Truth About Processed Food. Available at click here accessed on 30 July 2022.
3. (2022) CDC.gov. Fats, Saturated, Unsaturated, and Trans fat. Available at click here accessed on 31 July 2022.
4. (2018) Healthline. Four Food Choices That Greatly Increase Your Diabetes Risk. Available at click here accessed on 31 July 2022.