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7 Eat Habits That Cause Diabetes

There are various triggers for diabetes. Can be due to genetic factors, sedentary lifestyle, or lifestyle such as an unhealthy diet. Talk about diet, there are some eating habits that can cause diabetes.

The type of food that is often designated as the cause of diabetes is sweets. It is not wrong, but there are also other types of foods that can also cause diabetes if the consumption is not controlled.

Preventing diabetes can be done by changing your diet

All know that humans get various nutrients from food and drink to survive. However, not all food or drinks consumed are always healthy for the body. One disease caused by a poor lifestyle is diabetes.

According to Healthline, Dr. Isaac Eliaz, head of Amitabha Medical Clinic in California, United States said, "If you want to reduce your risk of developing type 2 diabetes, changes in diet should be part of the strategy, along with exercise and regulating stress."

1. Eating unbalanced foods

Eating too much carbohydrate, lack of intake of other nutrients, such as vegetables and lean protein, can cause blood sugar levels to increase.

"Balanced food helps you fill up and gives you all the nutrients you need," Alison Massey, RD, director of diabetes education at Mercy Medical Center, United States, told Reader 's Digest.

Pairing lean protein (such as skinless chicken breast) with complex carbohydrate foods (brown rice) can slow digestion, and help you feel full longer while having a minimal impact on blood glucose levels after eating.

2. Half your plate contains meat

Eating too much protein can affect blood glucose levels, especially if the protein you consume is red meat.

"It has a negative effect on insulin sensitivity," Alison said. According to one study, increased consumption of red meat has been associated with an increased risk of diabetes.

It is recommended that you limit animal protein derived from red and high-fat meat, such as beef and mutton, mainly cooked by frying.

Expand consumption of animal protein such as nuts, tofu, and others. If you can't get rid of animal protein, choose low-fat ones like eggs, fish, and chicken meat.

3. Eat late at night

Eating late at night usually causes blood glucose levels to rise more than usual the next morning. That is increasingly a problem, especially if blood glucose levels are above the normal range, which exceeds 80-130mg / dL.

"When I discuss snacking midnight with clients, I usually recommend that they consume small portions of carbohydrate snacks that are rich in fiber (20 grams or less) with lean protein to provide satiety," Alison said.

Also avoid late dinner with too large portions. Basically, anything that contributes to weight gain will increase the risk of diabetes. There is a study from the Perelman School of Medicine, University of Pennsylvania, USA, which reports that eating too late can increase blood sugar levels and insulin which can lead to type 2 diabetes.

Read Also : Beware, These 9 Habits Can Trigger Diabetes!

4. Eat too little fiber

In addition to limiting sugar consumption to sweet foods or drinks, blood sugar levels can also be maintained by consuming fiber, especially soluble fiber.

There have been studies that show that fiber consumption can reduce insulin resistance, which is a cause of diabetes. In addition, laboratory results from the study subjects showed a significant decrease in fasting blood sugar levels and HbA1c.

Increasing fiber intake can also be useful for:

  • Makes you full longer. Fiber causes longer gastric emptying, so you feel full longer. This makes you avoid the temptation to snack.
  • Control meal portions. Eating the recommended amount of fiber makes you full faster, even though you eat less. Thus, food intake is controlled.
  • Stable blood sugar. Fiber is included in a large group of carbohydrates. However, because the body cannot be digested, the fiber will come out in its full form through dirt. Therefore, consuming fiber will not cause a drastic increase in your blood sugar levels.

Some recommended sources of fiber include: oatmeal, beans and legumes, broccoli, avocados, pears, berries, lentils, apples, and others.

5. Consume too much saturated fat

Research shows that excessive fat intake (more than 30 percent of total calories) can worsen insulin resistance. Stay away from foods that tend to contain high amounts of saturated fat, such as food from fast food restaurants.

Besides being able to increase cholesterol levels, saturated fat or saturated fat can also increase the risk of diabetes. This type of fat is found mostly in high-fat milk, processed cheese, butter, other than nuts, and fatty meats.

6. Frequent consumption of flour-based snacks

Highly processed carbohydrates, such as fresh white bread, pretzels, pasta, or biscuits — whose sources are wheat flour — have been linked in several studies to increase insulin resistance. The cause is a very high sugar content in these foods.

Limit processed products made with flour and added sugar. Focus on healthy snacks that are high in fiber and made with whole grains.

7. Soft drinks that contain sugar and high calories

Many people don't realize how much sugar can be consumed in liquid form and how fast it can increase your blood sugar. Juice and soda are used to treat people who have low blood sugar problems because both types of drinks can quickly raise blood sugar. That's good if your blood sugar is low. However, if your blood sugar levels are high, consumption can actually be dangerous.

In one can of soft drinks, that there are about 30 grams of sugar, equivalent to nine teaspoons of sugar. A study conducted by the American Diabetes Association showed that the risk of diabetes mellitus increased by 26 percent in those who consumed 1-2 soft drinks per day.

That's a row of eating habits that can cause diabetes. However, this does not mean that the consumption must be stopped completely. You only have to limit your consumption according to the recommended portion. Also apply a healthy lifestyle and exercise regularly so that the risk of diabetes can be minimized as small as possible, or not impossible to disappear.

Read Also : 7 Foods that are not sweet but containing high sugar

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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