Watch Out for These 10 Sneaky Foods That Can Raise Your Diabetes Risk

World Diabetes Day, celebrated on November 14th each year to raise awareness about diabetes, its prevention, and management, was established by the International Diabetes Federation (IDF) and the World Health Organization (WHO). The theme for World Diabetes Day 2023 is ‘Access to Diabetes Care.‘

Diabetes, a chronic health condition, arises when the body cannot effectively regulate blood sugar levels. The main types are type-1 and type-2. Type 2 diabetes develops as the body becomes resistant to insulin’s effects, or when the pancreas doesn’t produce enough insulin. It is often linked to lifestyle factors such as obesity, poor diet, and lack of physical activity.

Both types of diabetes can lead to high blood sugar levels, potentially causing serious health complications affecting various organs and systems. Some foods can increase the risk of developing type-2 diabetes, especially when consumed excessively or as part of an unhealthy diet. Here, we discuss how certain foods can elevate your diabetes risk.

10 Foods that can increase your risk of diabetes:

1. Sugary beverages

Regular consumption of sugary drinks like sodas and fruit juices raises the risk of diabetes. Choosing water, unsweetened teas, or infused water with fruit slices can offer a healthier alternative.

2. White bread and refined grains

Foods made from white flour and refined grains have a high glycemic index, causing blood sugar spikes. Opt for whole-grain alternatives such as brown rice, quinoa, or whole-grain bread.

3. Processed meats

Bacon, sausages, and deli meats often contain high levels of sodium and preservatives, contributing to diabetes risk. Choose lean protein sources such as skinless chicken, fish, or legumes.

4. French fries and potato chips

These foods are usually fried in unhealthy oils and can significantly increase the risk of type-2 diabetes. Baking homemade sweet potato fries or opting for air-popped popcorn can provide a healthier snack option.

5. Sugary breakfast cereals

Most breakfast cereals are laden with added sugars, which can raise blood sugar levels. Choose whole-grain cereals without added sugars or opt for oatmeal topped with fresh fruits and nuts.

6. Fried foods

Fried foods like fried chicken or snacks contribute to inflammation and insulin resistance. Instead, choose baked or grilled alternatives to mitigate diabetes risk.

7. High-fat dairy products

Full-fat dairy products contain saturated fats that can elevate the risk of diabetes. Opt for low-fat or non-fat dairy options such as skim milk, yogurt, or cottage cheese.

8. Foods high in trans fats

Trans fats, often found in processed snacks, cookies, and margarine, increase the risk of diabetes and heart disease. Seek out trans fat-free alternatives or choose healthier fats like olive oil or avocado.

9. Artificially sweetened beverages

Although they lack calories, artificial sweeteners can still increase the risk of diabetes and disrupt blood sugar control. Opting for sparkling water or herbal tea can offer a healthier, no-sugar alternative.

10. High-sugar desserts

Cakes, cookies, and pastries are high in refined sugars and unhealthy fats, contributing to diabetes risk. Opt for homemade desserts using natural sweeteners like dates, maple syrup, or fruits.

Remember, moderation is key, and maintaining a balanced diet with whole foods, lean proteins, and plenty of fruits and vegetables is essential for reducing the risk of diabetes.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.