10 Feb Eight Foods That Raise Your Diabetes Risk
As adults in the United States, we’re pretty smart when it comes to eating and food.
Or are we?
Juicy cheeseburgers or a bowl of fruit looks yummy and appealing, but we know the tricks advertisers and chefs use to tempt us.
Or do we?
Often that juicy, shiny strawberry and apple have been sprayed with deodorant, and that delicious hamburger is touched up with shoe polish, and what about when Elmer’s glue is milk?
It’s no wonder we salivate just looking at pictures of food and is it any wonder why we crave many of the foods that just aren’t good for us?
What about your diabetes risk?
If you’re one of three Americans, who have pre-diabetes or type 2 diabetes, it’s hard to know what you can eat and what you shouldn’t eat. But rest assured there are eight foods that raise diabetes risk.
The mixed messages are confusing and depending what side of the fence you’re sitting on; it can be a total war or words – and sometimes downright nasty bullying taking place.
No matter what diet you follow whether its Keto, Paleo, Low Carb, High Carb, Low Fat, High Fat, Vegan, Vegetarian, Plant-Based – or none of the above, there is some food you should never eat or drink when you have any insulin resistance.
8 Foods That Raise Your Diabetes Risk
❤ Skipping Breakfast. Let’s face it we’re all crazy busy. You wake up and rush out the door without eating thinking, “Oh, I’ll grab a bagel or donut at the office.” Yea, you’ve heard a million times that breakfast is the most important meal of the day, and it’s true – especially when it comes to diabetes prevention. Starving yourself until lunch sets you up for unstable insulin levels and an unhealthy spiral of blood sugar levels.
❤ Grabbing that bagel or donut with your coffee even when you know deep down that it’s not good for you, but you skipped breakfast and are starting to feel a bit jittery. Just this once won’t hurt anything – right? A bagel or a donut, it doesn’t matter because both are loaded with carbs which convert to sugar. Suddenly you’re on the blood sugar roller coaster needing more sugar to feel stabilized – all because you ate sugar in the first place.
❤ Drinking our calories is a big reason Americans are overweight. That black coffee you’ve now substituted with that sweetly flavored latte, or the sugary sweet tea, fruit drinks and soda you drink all day long are full of empty calories with no nutritional value whatsoever. Read the labels. Even that fresh squeezed OJ’s packed with sugars. Go back to your black coffee or black tea or better yet – water! Your body will thank you for it, and you’ll see the number on the scale go down pretty quickly.
❤ What color is the majority of the food on your plate? If you answered white, well, sorry you need to eat a rainbow of color at every meal. A vast sea of pasta, rice, bread, and potatoes will pile on the pounds but also spike your blood sugar levels. Starchy Carbs are a definite no-no.
❤ Throw out all saturated fats. Why? Saturated fats are linked to insulin resistance and heart disease. Luckily there are many healthy alternatives to saturated fats like extra virgin olive oil, avocado oil and yes, coconut oil.
❤Packaged snacks and baked goods like chips, crackers, pretzels, and cookies are loaded with sodium, preservatives and often trans fats. Trans fats are more dangerous than saturated fats especially for people with type 2 because they increase your LDL and lower your HDL which raises your risk of heart disease. No amount of trans fats is considered safe for people with type 2.
❤ Sugary foods go without saying, but I’ll mention it anyway. Processed sugar that’s found in soda, sweets and desserts lead to weight gain and diabetes complications. If you have a sweet tooth, reach for some fruit instead such as berries or an apple. Fruit is high – quality carbohydrates contain fiber that will slow down the absorption of glucose. Eat fruit with a high protein food such as a nut butter is even better to stabilize blood sugars.
❤ Packaged snacks and baked goods like chips, crackers, pretzels, and cookies are loaded with sodium, preservatives and often trans fats. Trans fats are more dangerous than saturated fats especially for people with type 2 because they increase your LDL and lower your HDL which raises your risk of heart disease. No amount of trans fats is considered safe for people with type 2.
The diet wars will always be present, so it’s important to know some basic foods people with diabetes or prediabetes need to stay away from – no matter what diet or fad you choose to follow. Eating a well-balanced variety of healthy foods, from breakfast to dinner is vitally important. Eliminating processed carbs loaded with convenience foods and sugary snacks is necessary to stabilize blood sugar throughout the day. Finally, know the excellent healthy stabilizing foods to substitute to lower insulin levels throughout the day.