10 Food Habits That Can Cause Type 2 Diabetes
Type 2 diabetes is a disease that’s on the rise worldwide. According to the International Diabetes Federation, there are currently 25.2 million adults suffering from IGT, which is estimated to increase to 35.7 million in the year 2045. India ranks second after China in the global diabetes epidemic with 77 million people affected by the disease. While many factors contribute to the development & cause of type 2 diabetes, such as family history and genetics, some lifestyle choices can increase your risk. If you’re concerned about developing type 2 diabetes, here are 10 food habits you should avoid.
What is Type 2 Diabetes?
Type 2 diabetes is a chronic condition of the body which affects how your body metabolizes sugar. If you have type 2 diabetes, your body does not use insulin properly and this causes blood sugar levels to be higher than normal. This can lead to other health problems and complications.
Type 2 diabetes is a condition that typically emerges in adulthood. However, more and more children are being diagnosed with type 2 diabetes as they grow older, due to the obesity epidemic.
Several lifestyle factors can increase your risk for type 2 diabetes, including:
- Being overweight or obese
- Consuming a diet that is rich in refined sugar and carbohydrates
- Being sedentary (not getting enough exercise)
- Drinking too much alcohol
If you have any of these risk factors, it’s important to make changes to your lifestyle to reduce your risk of developing type 2 diabetes. Even if you don’t have any of these risk factors, you can still get type 2 diabetes. That’s why it’s important to know the symptoms of type 2 diabetes and to see a doctor if you think you might have the condition.
10 Food Habits That Can Cause Type 2 Diabetes
Many food habits can contribute to the cause of type 2 diabetes. Consuming large amounts of refined carbohydrates, such as white bread, pasta, and sugar can lead to insulin resistance, which is a major factor in type 2 diabetes. Eating too much saturated and trans fats can also increase your risk of developing the disease.
Here are 10 food habits that can cause type 2 diabetes:
- Eating too much sugar– Consuming sweetened foods and drinks such as desserts and soft drinks in excess may lead to type 2 diabetes as these contain huge amounts of sugar and sugar can lead to insulin resistance, which is a major factor in type 2 diabetes. Instead, you can these 10 sugar-free drinks as a healthy option.
- Eating large amounts of refined carbs– Refined carbs such as white bread and pasta have a high glycemic index and eating them in large quantities can increase your risk of developing type 2 diabetes.
- Eating too much saturated and trans fats– Saturated and trans fats are found in animal products and processed foods and eating them in excess can lead to type 2 diabetes.
- Drinking too much alcohol– Drinking excessive amounts of alcohol can lead to weight gain, which is a major risk factor for type 2 diabetes.
- Not eating enough fruits and vegetables– Fruits and vegetables are packed with nutrients and antioxidants that can help protect against type 2 diabetes. Not eating enough of them can increase your risk of the disease.
- Eating too much red meat– Red meat is high in saturated fat and eating it in excess can lead to type 2 diabetes.
- Eating too many processed foods– Processed foods are often high in sugar, salt, and unhealthy fats, and eating them in excess can contribute to type 2 diabetes.
- Not eating enough fiber– Fibre is found in whole grains, fruits, and vegetables and it helps regulate blood sugar levels. Not eating enough fiber can increase your risk of type 2 diabetes.
- Not eating enough whole grains– Whole grains are a good source of fiber and other nutrients that can help protect against type 2 diabetes. Not eating enough of them can increase your risk of the disease.
- Getting too much copper and not enough zinc– Copper and zinc play a role in insulin metabolism and having too much copper and not enough zinc can lead to type 2 diabetes.
The type 2 diabetes causes do not just end here. Apart from all these, there are several other factors that can make you prone to type 2 diabetes, such as:
- Not getting enough exercise– A sedentary lifestyle is one of the major risk factors for type 2 diabetes. Exercise helps to control blood sugar levels and not getting enough of it can increase your risk of type 2 diabetes.
- Smoking– Smoking cigarettes is a major risk factor for developing type 2 diabetes.
- Being overweight or obese– Being overweight or obese increases your risk of developing type 2 diabetes.
- Having a family history of diabetes– If you have a family member with type 2 diabetes, you’re at an increased risk of developing the disease yourself.
- Being of certain ethnicities– Certain ethnic groups such as Native Americans, African Americans, Asians, and Pacific Islanders are at an increased risk of developing type 2 diabetes.
- Having gestational diabetes– If you develop gestational diabetes during pregnancy, you’re at an increased risk of developing type 2 diabetes later in life.
To avoid getting type 2 diabetes, all these factors must be kept in mind and avoided. If you’re overweight or obese, losing weight can help reduce your diabetes risk. Eating a healthy diet and getting regular physical activity are important ways to manage your weight. Even if you drink alcohol moderately, you should be aware that drinking too much can lead to weight gain and elevate your blood sugar levels.
How To Prevent Type 2 Diabetes?
Type 2 diabetes is typically diagnosed in adults over the age of 40, and can be triggered by a combination of factors, including genetics, obesity, and inactivity.
While there’s no surefire way to prevent type 2 diabetes, you can lower your risk by making healthy lifestyle choices. Some tips for preventing type 2 diabetes are mentioned below:
- Maintain a healthy weight. If you’re overweight or obese, losing even a small amount of weight can help reduce your risk of getting type 2 diabetes.
- Be physically active. Regular exercise helps keep your body insulin-resistant, which can lower your risk of developing type 2 diabetes.
- Eat a healthy diet. A diet that’s high in fruits, vegetables, and whole grains, and low in saturated fat can help prevent type 2 diabetes.
- Don’t smoke. Smoking increases your risk of developing type 2 diabetes and other serious health conditions. If you are a smoker, quitting just might be the best thing you can do for your health.
If you have any of the above food habits, it’s time to make some changes to lower your risk of type 2 diabetes. Start by incorporating more whole foods into your diet and cutting back on processed and sugary foods. You should also make an effort to eat more regularly throughout the day and control your portion sizes. By making these simple changes, you can help keep diabetes at bay and improve your overall health.