Introduction
If you have diabetes, or are at risk of developing it, you may be surprised to learn that some of your everyday habits could be increasing your risk. According to physicians, there are certain foods and lifestyle choices that can have a negative impact on your diabetes risk. Eating the wrong foods and not getting enough exercise can increase your risk of developing diabetes, or make it worse if you already have it. Fortunately, there are some simple changes you can make to your diet and lifestyle that can help reduce your risk. In this article, we’ll look at some of the habits that can secretly increase your diabetes risk, and provide some tips on what to eat and what to avoid.
Habits Secretly Increasing Your Diabetes Risk, Say Physicians — Eat This Not That
If you’re at risk for diabetes, it’s important to be aware of the habits that can increase your risk. According to physicians, there are certain habits that can increase your risk of developing diabetes without you even realizing it. Here are some of the habits to avoid and what to eat instead.
Avoid Eating Processed Foods
Processed foods are often high in sugar, salt, and unhealthy fats, which can increase your risk of diabetes. Instead, opt for whole foods like fruits, vegetables, and whole grains. These foods are packed with vitamins, minerals, and fiber, which can help keep your blood sugar levels in check.
Limit Your Intake of Refined Carbs
Refined carbs, such as white bread, white rice, and sugary snacks, can cause your blood sugar levels to spike. Instead, opt for complex carbs like oats, quinoa, and sweet potatoes. These foods are high in fiber, which can help keep your blood sugar levels stable.
Avoid Sugary Drinks
Sugary drinks, such as soda and energy drinks, can cause your blood sugar levels to spike. Instead, opt for water or unsweetened tea and coffee. These drinks are low in calories and can help keep your blood sugar levels in check.
Limit Your Intake of Alcohol
Alcohol can interfere with your body’s ability to regulate blood sugar levels. If you do choose to drink, opt for low-sugar drinks like light beer or dry wine. It’s also important to limit your intake to one or two drinks per day.
Get Regular Exercise
Exercise can help keep your blood sugar levels in check. Aim for at least 30 minutes of moderate-intensity exercise, such as walking or jogging, five days a week. This can help reduce your risk of developing diabetes.
By making small changes to your diet and lifestyle, you can reduce your risk of developing diabetes. Talk to your doctor about other ways to reduce your risk and keep your blood sugar levels in check.
Diabetes is a chronic health condition affecting over 37.3 million people in the U.S., leading to kidney failure, heart attacks, blindness, stroke and lower limb amputation, and more. “Type 2 diabetes is multifactorial,” says Sharon Bergquist MD, “meaning that a person’s genes, environment, and lifestyle work together to lead to the disease. Some of the increased risk may be attributed to genetic susceptibility, but a higher percentage is likely due to environment and lifestyle, which can be influenced by culture and socioeconomics.” Here are five habits significantly increasing your risk of diabetes, according to doctors. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
It might be time to rethink the concept of “cheat day”—researchers found that even one day of binge-eating can impair blood sugar control. “This is important as excess sugar levels can be toxic,” says Dr Carl Hulston. “Not only this, but sustained over-production of insulin – by the pancreas – can lead to pancreatic dysfunction and an inability to produce insulin when it is needed [type 2 diabetes]. These facts highlight the need to be conscious of what we eat and how it might affect our health.”
“Our pilot data suggests that a single day of high-fat overfeeding is sufficient to impair whole-body insulin sensitivity in young, healthy individuals; this may have implications for those with binge eating disorders, or those who overeat during holiday periods or at times of celebration,” says researcher Siôn Parry.
There is a strong correlation between TV-watching and type 2 diabetes—one study from Harvard School of Public Health (HSPH) showed excessive TV time was associated with serious health conditions. “The message is simple. Cutting back on TV watching can significantly reduce risk of type 2 diabetes, heart disease, and premature mortality,” says Frank Hu, professor of nutrition and epidemiology at HSPH. “We should not only promote increasing physical activity levels but also reduce sedentary behaviors, especially prolonged TV watching.”
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Binge drinking alcohol even once a week can lead to insulin resistance, researchers have discovered. “Insulin resistance has emerged as a key metabolic defect leading to Type 2 diabetes and coronary artery disease (CAD),” says Christoph Buettner, MD, PhD, Associate Professor of Medicine (Endocrinology, Diabetes and Bone Disease). “Someone who regularly binge drinks even once a week, over many years, may remain in an insulin resistant state for an extended period of time, potentially years.”
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“Smokers are 30 to 40 percent more likely to develop type 2 diabetes than nonsmokers,” warns the FDA. “Smoking can also make managing the disease and regulating insulin levels more difficult because high levels of nicotine can lessen the effectiveness of insulin, causing smokers to need more insulin to regulate blood sugar levels.”
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Belly fat—also known as visceral fat—is dangerous fat stored deep in the abdomen, surrounding vital organs such as the liver and intestines. Belly fat is strongly linked to a number of serious health conditions, including diabetes. “Among obese individuals, it is not necessarily how much fat a person has, but rather where the fat is located on a person that leads to diabetes,” says Dr. James de Lemos, professor of internal medicine at UT Southwestern.
“We found that individuals who developed prediabetes and diabetes had evidence of early cardiovascular disease years before the onset of diabetes,” says cardiologist Dr. Ian Neeland. “This finding suggests that excess visceral fat and insulin resistance may contribute to cardiovascular disease among obese individuals.”