21 Dangerous foods and habits you must avoid if you have diabetes or have a history of diabetes in your family

 

                             

Diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease and other serious conditions.

Before diabetes is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as pre-diabetes. It's estimated that up to 70% of people with pre-diabetes go on to develop type  2  diabetes. Unfortunately, progressing from pre-diabetes to diabetes isn't inevitable.

Although there are certain factors you can't change  such as your genes, age or  past  behaviors  there are many actions you can take to reduce the risk of diabetes

1. High Intake of Processed Foods

One clear step you can take to improve your health is to minimize your consumption of  processed foods.

They're linked to all sorts of health problems, including heart disease, obesity and diabetes.

Studies suggest that cutting back on packaged foods that are high in vegetable oils, refined grains and additives may help reduce the risk of diabetes . This may be partly due to the protective effects of whole foods like nuts, vegetables, fruits and other plant foods.

One study found  that poor-quality diets that were high in processed foods increased the risk of diabetes by 30%. However, including nutritious whole foods helped reduce this risk .

SUMMARY: Minimizing processed foods and focusing on whole foods with protective effects on health may  help   decrease the risk of diabetes.

2. Eating Sugar and Refined Carbs

Eating sugary foods  can put at-risk individuals on the fast track to developing diabetes .Your body rapidly breaks these foods down into small sugar molecules, which are absorbed into your bloodstream.

The resulting rise in blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar get out of the bloodstream and into your body's cells.

In people with pre-diabetes, the body's cells are resistant to insulin's action, so sugar remains high in the blood. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down to a healthy level.

Over time, this can lead to progressively higher blood sugar and insulin levels, until the condition eventually turns into type 2 diabetes.

Many studies have shown a link between the frequent consumption of sugar or refined carbs and the risk of diabetes. What's more, replacing them with foods that have less of an effect on blood sugar may help reduce your blood sugar levels . A detailed analysis of 37 studies found that people with the highest intakes of fast-digesting carbs were 40% more likely to develop diabetes than those with the lowest intakes.

SUMMARY :  eating  high in refined carbs and sugar increases blood sugar and insulin levels ,which may lead to diabetes over time .Avoiding these foods may help reduce your risk.

3.  Drinking more of Fruit juices than water .

Sugary beverages like soda and punch have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes of adults (LADA).

What's more, sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other questionable ingredients.

LADA is a form of type 1 diabetes that occurs in people over 18 years of age. Unlike the acute symptoms seen with type 1 diabetes in childhood, LADA develops slowly, requiring more treatment as the disease progresses.One large observational study looked at the diabetes risk of 2,800 people.

Those who consumed more than two servings of sugar-sweetened beverages per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes. Researchers of  one study on the effects of sweet drinks on diabetes stated that neither artificially sweetened beverages nor  fruit  juice were good beverages for diabetes prevention.

By contrast, consuming water may provide benefits. Some studies have found that increased water consumption may lead to better blood sugar control and insulin response.

One 24-week study showed that overweight adults who replaced diet sodas with water while following a weight loss program experienced a decrease in insulin resistance and lower fasting blood sugar 

SUMMARY: drinking water instead of other beverages may help in sugar and insulin levels , thereby reducing the risk of diabetes.

 

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4. Avoiding physical activities

Lack of exercise decreases the insulin sensitivity of  your cells. So when you exercise, less insulin is required to keep your  blood  sugar  levels under control.

One study in people with pre-diabetes found that moderate-intensity exercise increased insulin sensitivity by 51% and high-intensity exercise increased it by 85%. However, this effect only occurred on workout days.

Many  types of physical activity have been shown to reduce insulin resistance and  blood  sugar  in overweight, obese and pre-diabetic adults. These include aerobic exercise, high-intensity interval training and strength training.

Working out more frequently seems to lead to improvements in insulin response and function. One study in people at  risk of diabetes found that burning more than 2,000   calories weekly via exercise was required to achieve these benefits .Therefore, it's best to choose physical activity that you enjoy, can engage in regularly and feel you can stick with long-term.

SUMMARY: Performing physical activity on a regular basis can increase insulin secretion and sensitivity which may help prevent the progression from pre-diabetes to diabetes.

 5.Being Overweight or Obese

Although not everyone who develops type 2 diabetes is overweight or obese, the majority are.

What's more, those with pre-diabetes tend to carry excess weight in their midsection and around abdominal organs like the liver. This is known as visceral fat .Excess visceral fat promotes inflammation and insulin resistance, which significantly increase the risk of diabetes.

Although losing even a small amount  of  weight  can help reduce this risk, studies show that the more you lose, the more benefits you'll experience .One study of  more than 1,000 people with pre-diabetes found that for every kilogram (2.2 lbs) of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96% .

There are many healthy options for losing weight, including low- Mediterranean, paleo and vegetarian diets. However, choosing a way of eating you can stick with long-term is key to helping you maintain the weight loss .One study found that obese people whose blood sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a portion of the weight they lost .

SUMMARY: Carrying excess weight , particularly in the abdominal area ,increases the likelihood  of  developing diabetes .losing weight may significantly  reduce the risk of diabetes.

 

6.Smoking

Smoking has been shown to cause or contribute to many serious health conditions, including heart disease, emphysema and cancers of the lung, breast, prostate and digestive tract .

There's also research linking smoking and second-hand smoke exposure to type 2  diabetes.

In an analysis of several studies totaling over one million people, smoking was found to increase the risk of diabetes by 44% in average smokers and 61% in people who smoked more  than 20 cigarettes daily .

One study followed the risk of diabetes in middle-aged male smokers after they quit. After five years their risk had reduced by 13%, and after 20 years they had the same risk as people who had never smoked.

Researchers stated that even though many of the men gained weight after quitting, after several smoke-free years, their risk of diabetes was lower than if they'd continued smoking.

SUMMARY: Smoking is strongly linked to the risk of diabetes ,especially in heavy smokers .Quitting has been shown to reduce this risk overtime.

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7.High carbohydrate diet

Although there are a number of  ways of eating that promote weight loss, very-low-carb diets have strong evidence behind them.

They have consistently been shown to increase blood sugar and insulin levels, decrease  insulin sensitivity and increase other diabetes risk factors.

In a 12-week study, pre-diabetic individuals consumed either a low-fat or low-carb diet. Blood sugar dropped by 12% and insulin dropped by 50% in the low-carb group.

In the low-fat group, meanwhile, blood sugar dropped by only 1% and insulin dropped by 19%. Thus, the low-carb diet had better results on both counts.

If you minimize your carb intake, your blood sugar levels won't rise very much after you eat. Therefore, your body needs less insulin to maintain your blood sugar within healthy levels.

What's more, very-low-carb or ketogenic diets may also reduce fasting blood sugar.

In a study of obese men with pre-diabetes who followed a ketogenic diet, average fasting blood sugar decreased from 118 to 92 mg/dl, which is within the normal range. Participants also lost weight and improved several other health markers.

SUMMARY: Following a very low –carb- diet can help blood sugar and insulin levels under control , which may protect against diabetes .

8. Large portion of food sizes

Whether or not you decide to follow a low-carb diet, it's important to avoid large portions of food to reduce the risk of diabetes, especially if you are overweight.

Eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes .

On the other hand, decreasing portion sizes may help prevent this type of response.

A two-year study in pre-diabetic men found that those who reduced food portion sizes and practiced other healthful nutrition behaviors had a 46% lower risk of developing diabetes than the men who made no lifestyle changes .

Another study looking at weight loss methods in people with pre-diabetes reported that the group practicing portion control lowered their blood sugar and insulin levels significantly after 12 weeks .

SUMMARY: Avoiding large portion sizes can help reduce insulin and blood sugar  levels  also decrease the risk of diabetes .

10.Sedentary Behaviors

If you do little physical activity, and you sit during most of your day, then you lead a sedentary lifestyle.

Observational studies have shown a consistent link between sedentary behavior and the risk of diabetes. A large analysis of 47 studies found that people who spent the highest amount of time per day engaged in sedentary behavior had a 91% increased risk of developing diabetes.Changing sedentary behavior can be as simple as standing  from your desk  and walking around for a few minutes every hour.

Unfortunately, it can be hard to reverse firmly entrenched habits.

One study gave young adults at risk of diabetes a 12-month program designed to change sedentary behavior. Sadly, after the program ended, the researchers found that participants hadn't reduced how much time they sat .

Set realistic and achievable goals, such as standing while talking on the phone or taking the stairs instead of the elevator. Committing to these easy, concrete actions may be the best way to reverse sedentary tendencies.

SUMMARY: Avoiding sedentary behaviors like excessive sitting has been shown to reduce your risk of getting diabetes.

 

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10. Avoiding High-Fiber Diet

Getting plenty of fiber is beneficial for gut health and weight management.

Studies in obese, elderly and pre-diabetic individuals have shown that it helps keep blood sugar and insulin levels low.

Fiber can be divided into two broad categories soluble and insoluble. Soluble fiber absorbs water, whereas insoluble fiber does not.

In the digestive tract, soluble fiber and water form a gel that slows down the rate at which food is absorbed. This leads to a more gradual rise in blood sugar levels .

However, insoluble fiber has also been linked to reductions in blood sugar levels and a decreased risk of diabetes, although exactly how it works is not clear.

Most unprocessed plant foods contain fiber, although some have more than others. Check out this list of 22 high-fiber foods  for many excellent sources of fiber.

SUMMARY: Consuming a good fiber source at5 each meal can help prevent spikes in blood sugar and insulin levels ,which may help reduce your risk of  diabetes .

 

11. Not optimizing vitamin D Levels

Vitamin D is important for blood sugar control.

Indeed, studies have found that people who don't get enough vitamin D, or whose blood levels are too low , have a greater risk of all types of diabetes.

Most health organizations recommend maintaining a vitamin D blood level of at least .

One study found that people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes than those with the lowest blood levels.

Another observational study looked at Finnish children who received supplements containing adequate levels of vitamin D.

Children who took the vitamin D supplements had a 78% lower risk of developing type 1 diabetes than children who received less than the recommended amount of vitamin D.

Controlled studies have shown that when people who are deficient take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels normalize and their risk of diabetes reduces significantly .

Good food sources of vitamin D include fatty fish and cod liver oil. In addition, sun exposure can increase vitamin D levels in the blood.

SUMMARY : Consuming foods high in vitamin D or taking supplements can help optimize vitamin D blood levels ,which can reduce your risk of diabetes.

 Minimizing processes foods and focusing on whole foods with protective effects on health may help decrease the risk of diabetes.

 

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12. Avoid  coffee or tea

Although water should be your primary beverage, research suggests that including coffee  or tea in your diet may help you avoid diabetes.

Studies have reported that drinking coffee on a daily basis reduced the risk of type 2 diabetes s  by 8–54%, with the greatest effect generally seen in people with the highest consumption .Another review of several studies that included caffeinated tea and coffee found similar results, with the largest risk reduction in women and overweight men .

Coffee and tea have antioxidants known as polyphenols that may help protect against diabetes.

In addition, green tea  contains a unique antioxidant compound called epigallocatechin gallate (EGCG) that has been shown to reduce blood sugar release from the liver  and increase insulin sensitivity.

SUMMARY: Drinking coffee or tea may help reduce blood sugar levels , increase insulin sensitivity and reduce the risk of diabetes.

 13. Trans Fats

Industrial trans-fats  are extremely unhealthy.They are created by adding hydrogen to unsaturated fatty acids in order to make them more stable.

Trans fats are found in margarines, peanut butter, spreads, creamers and frozen dinners. In addition, food manufacturers often add them to crackers, muffins and other baked goods to help extend shelf life.

Although trans fats don't directly raise blood sugar levels, they've been linked to increased inflammation, insulin resistance and belly fat, as well as lower "good" HDL cholesterol levels and impaired arterial function .These effects are especially concerning for people with diabetes, as they are at an increased risk of heart disease.

Fortunately, trans fats have been outlawed in most countries, and in 2015 the FDA called for their removal from products in the US market to be completed within three years .Until trans fats are no longer in the food supply, avoid any product that contains the words "partially hydrogenated" in its ingredient list.

SUMMARY: Trans fats are unsaturated fats that have been chemically altered  to increase their stability .they have been linked to inflammation ,insulin resistance ,increased belly fat and heart disease.

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14.Fruit-Flavored Yogurt

Plain yoghurt  can be a good option for people with diabetes. However, fruit-flavored varieties are a very different story.

Flavored yogurts are typically made from non-fat or low-fat milk and loaded with carbs and sugar.

In fact, a one-cup (245-gram) serving of fruit-flavored yogurt may contain 47 grams of sugar, meaning nearly 81% of its calories come from sugar

Many people consider frozen yoghurt to be a healthy alternative to ice cream. However, it can contain just as much or even more sugar than ice cream.

Rather than choosing high-sugar yogurts that can spike your blood sugar and insulin, opt for plain, whole-milk yogurt that contains no sugar and may be beneficial for your appetite, weight control and gut health.

SUMMARY: Fruit-flavored yoghurts are usually low in fat but high in sugar ,which can lead to higher blood sugar and insulin levels ,Plain whole –milk yoghurt is q a better choice for diabetes control and overall  health.

15. Flavored Coffee Drinks

Coffee has been linked to several health benefits, including a reduced risk of diabetes.

However, flavored coffee drinks should be viewed as a liquid dessert, rather than a healthy beverage.

Studies have shown your brain doesn't process liquid and solid foods similarly. When you drink calories, you don't compensate by eating less later, potentially leading to weight gain

Flavored coffee drinks are also loaded with carbs. Even "light" versions contain enough carbs to significantly raise your blood sugar levels.

To keep your blood sugar under control and prevent weight gain,choose plain coffee or espresso with a tablespoon of heavy cream or half-and-half.

SUMMARY:  Flavored coffee drinks are very high in liquid carbs ,which can raise blood sugar levels and fail to  satisfy your hunger.

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16. Honey , Agave nectar and Maple Syrup

Other  forms of sugar can also cause blood sugar spikes. These include brown sugar and "natural" sugars like honey, agave, nectar   and maple syrup.

Although these sweeteners aren't highly processed, they contain at least as many carbs as white sugar. In fact, most contain even more.

Below are the carb counts of a one-tablespoon serving of popular sweeteners:

• White sugar: 12.6 grams

• Agave nectar: 16 grams

• Honey: 17 grams

• Maple syrup: 13 grams

In one study, people with pre-diabetes experienced similar increases in blood sugar, insulin and inflammatory markers regardless of whether they consumed 1.7 ounces (50 grams) of white sugar or honey. Your best strategy is to avoid all forms of sugar and use natural low-carb sweeteners instead.

People with diabetes often try to minimize their intake of white table sugar, as well as treats like candy, cookies and pie.

SUMMARY: Honey , agave nectar and maple syrup are not as processes as white table sugar but they may have similar effects on blood sugar ,insulin and inflammatory markers.

17. Dried Fruit

Fruit is a great source of several important vitamins and minerals, including vitamin C and potassium.

When fruit is dried, the process results in a loss of water that leads to even higher concentrations of these nutrients.

Unfortunately, its sugar content becomes more concentrated as well.

One cup of grapes contains 27 grams of carbs, including 1 gram of fiber. By contrast, one cup of raisins contains 115 grams of carbs, 5 of which come from fiber.

Therefore, raisins contain more than three times as many carbs as grapes do. Other types of dried fruit are similarly higher in carbs when compared to fresh fruit.

If you have diabetes, you don't have to give up fruit altogether. Sticking with low-sugar fruits like fresh berries or a small apple  can provide health benefits while keeping your blood sugar in the target range.

SUMMARY: Dried fruits become more concentrated  in sugar and may contain more than three times as many carbs as fresh fruits do.Avoid dried fruit and choose low in sugar for optimal blood sugar control.

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18.Packaged Snack Foods

Pretzels, crackers and other packaged foods aren't good snack choices.

They're typically made with refined flour and provide few nutrients, although they have plenty of fast-digesting carbs that can rapidly raise blood sugar.

Here are the carb counts for a one-ounce (28-gram) serving of some popular snacks:

• Saltine crackers: 21 grams of carbs, including 1 gram of fiber

• Pretzels: 22 grams of carbs, including 1 gram of fiber

• Graham crackers: 21 grams of carbs, including 1 gram of fiber

In fact, some of these foods may contain even more carbs than stated on their nutrition label. One study found that snack foods provide 7.7% more carbs, on average, than the label states.

If you get hungry in between meals, it's better to eat nuts or a few low-carb vegetables with an ounce of cheese.

SUMMARY: Packaged  snacks are typically highly processed foods made from refined flour that can quickly  raise your blood sugar levels.

19.French Fries

French fries are a food to steer clear of, especially if you have diabetes.

Potatoes Themselves are relatively high in carbs. One medium potato with the skin on contains 37 grams of carbs, 4 of which come from fiber.

However, once they've been peeled and fried in vegetable oil, potatoes may do more than spike your blood sugar.

Deep-frying foods has been shown to produce high amounts of toxic compounds like AGEs and aldehydes, which may promote inflammation and increase the risk of disease.

Indeed, several studies have linked frequently consuming french fries and other fried foods to heart disease and cancer. If you don't want to avoid potatoes altogether, eating a small amount of sweet potatoes is your best option.

SUMMARY: In addition to being high in carbs that raise blood sugar levels , French fries are fried in unhealthy oils that may promote inflammation and increase the risk of heart disease and cancer.

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20.Red and Processed Meats

At first glance, it may seem like the dietary effects on diabetes would be only relevant to carbohydrate-containing foods. The more low-carbohydrate, high-protein foods in your diet, the better; those foods don’t directly raise blood glucose.

However, that is a too simplistic view of the development of type 2 diabetes. Type 2 diabetes is not only driven by elevated glucose levels, but also by chronic inflammation oxidative stress and alterations in circulating lipids (fats).

Many diabetics have come to believe that if sugar and refined grains and other high-glycemic foods raise blood sugar and triglycerides, they should avoid them and eat more animal protein to keep their blood glucose levels in check.

However, several studies have now confirmed that high intake of meat increases the risk of diabetes.

A meta-analysis of 12 studies  concluded that high total meat intake increased type 2 diabetes risk 17% above low intake, high red meat intake increased risk 21%, and high processed meat intake increased risk 41%.

 

21.Whole Eggs

Eating 5 eggs/week or more has been associated with an increased risk of developing type 2 diabetes.

When it comes to heart disease, eggs have been a controversial topic. However, for those with diabetes, the research is not controversial; there are clear links in many observational studies to large increases in risk.

Large prospective studies such as The Nurses’ Health Study, Health Professionals Follow-up Study, and Physicians’ Health Study reported that diabetics who eat more than one egg/day double  their cardiovascular disease or death risk compared to diabetics that ate less than one egg per week.

Another study of diabetics reported that  those eating one egg/day or more had a fivefold increase in risk of death from cardiovascular disease.

 

The Bottom Line

Knowing which foods to avoid when you have diabetes can sometimes seem tough. However, following a few guidelines can make it easier.

Your main goals should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain refined carbs.

Avoiding foods that increase your blood sugar levels and drive insulin resistance can help keep you healthy now and reduce your risk of future diabetes complications.

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Learning how to eat to prevent diabetes and how to eat if you have diabetes or pre-diabetes can help you prevent and control diabetes but is diabetes the only illness that need to be  dealt with ,treated ,prevented?

All different classes of foods are vital and some vital in relation to the health of different  body organs . Being healthy includes good health conditions for all body organs ,so how do you balance this up? Treat ,reverse diabetes while still taking other foods which are essential  to your health without becoming diabetic ?

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No one has to have type 2 diabetes, and those with  type 1 diabetes can improve their life expectancy, health and quality of life , with this plan.

If  you know of anyone with diabetes – type 1, type 2 or pre-diabetes  it is absolutely essential they read this article ; it could save their life.

Tell us in the comments: What do you think? Does this information help you understand foods to avoid for diabetics ?  and to reduce risk  of  becoming diabetic? What questions do you have?