Introduction
As we age, our bodies change and our dietary needs change with them. For those over 50 with diabetes, it is especially important to pay attention to what you eat. Eating habits that may have been fine in your younger years can now be detrimental to your health. Dietitians have identified the worst eating habits for diabetes after 50 and offer advice on what to eat instead. This article will provide an overview of these eating habits and offer tips on how to make healthier food choices.
The Worst Eating Habits for Diabetes After 50, Say Dietitians — Eat This Not That
As you age, your body’s needs change, and that includes your diet. If you’re over 50 and have diabetes, it’s important to be aware of the worst eating habits that could be making your condition worse. Dietitians recommend avoiding these unhealthy habits and instead focusing on eating the right foods.
1. Eating Too Much Sugar
Eating too much sugar can cause your blood sugar levels to spike, which can be dangerous for people with diabetes. Dietitians recommend avoiding sugary drinks, candy, and other sweets. Instead, opt for naturally sweet foods like fruits and vegetables.
2. Eating Too Much Processed Food
Processed foods are often high in sodium, fat, and sugar, which can be bad for your health. Dietitians recommend avoiding processed foods as much as possible and instead focusing on eating whole, unprocessed foods like fruits, vegetables, and lean proteins.
3. Eating Too Much Red Meat
Red meat is high in saturated fat, which can increase your risk of heart disease. Dietitians recommend limiting your intake of red meat and instead focusing on lean proteins like fish, poultry, and beans.
4. Eating Too Many Refined Carbs
Refined carbs like white bread, white rice, and pasta can cause your blood sugar levels to spike. Dietitians recommend avoiding refined carbs and instead focusing on eating whole grains like brown rice, quinoa, and oats.
5. Eating Too Much Salt
Eating too much salt can cause your blood pressure to rise, which can be dangerous for people with diabetes. Dietitians recommend limiting your intake of salty foods like chips, pretzels, and processed meats. Instead, opt for foods that are naturally low in sodium like fruits and vegetables.
Conclusion
If you’re over 50 and have diabetes, it’s important to be aware of the worst eating habits that could be making your condition worse. Dietitians recommend avoiding sugary drinks, candy, processed foods, red meat, refined carbs, and too much salt. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.
Although you can get diabetes at any age, type 2 diabetes tends to occur in middle-aged adults and older folks. According to the National Institute of Health (NIH) you’re more likely to develop type 2 diabetes if you’re 45 years of age or older. Other risk factors for type 2 diabetes include a family history of diabetes, or being overweight or obese.
Whether you have been recently diagnosed or have had diabetes for some time, below you’ll find recommendations from diabetes experts on the worst eating habits you can have after the age 50. Read on, and for more on how to eat healthy, don’t miss The #1 Breakfast to Eat Every Day for Diabetes, Says Dietitian.
As you age your muscle mass declines and that can begin as early as in your 30s. A decline in muscle mass “can lead to a decrease in metabolism and since a higher muscle mass is associated with better insulin sensitivity, you want to avoid losing it at all costs,” explains Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU and author of The Everything Easy Pre-Diabetes Cookbook.
Instead: In order to better maintain muscle as you age, Harris-Pincus recommends taking in at least 20 grams of protein at breakfast. “[People] tend to get enough total protein throughout the day but it’s key to consume that 20 to 30 grams in the morning to replenish and support your muscle after a long overnight fast,” says Harris-Pincus. What does 20 grams of protein look like? It’s about 3 eggs, 3/4 cup of cottage cheese or Greek yogurt, or 1/4 cup of protein powder.
RELATED: 9 High-Protein Breakfast Ideas to Help You Lose Weight
Sign up for our newsletter!
If you’re a person with diabetes, Toby Smithson, RD, CDE, founder of DiabetesEveryDay and author of Diabetes Meal Planning and Nutrition for Dummies warns not to fall into the latest dieting trap like detox or juicing. “Thankfully, our body has its own detoxing system (think kidneys, liver, lungs, intestines, and skin) and the issue with juicing is that you will be missing out on important nutrients like fiber,” explains Smithson.
Instead: Smithson recommends eating a well-balanced diet that includes, not excludes, sources of fiber-rich carbohydrate, lean protein, and healthy fat sources which helps maintain your overall health and balanced blood sugar levels. These foods, including fiber, help slow down the absorption of carbs, and help you feel fuller longer.
Carbs have a bad reputation, especially when talking about diabetes. According to Harris-Pincus, not all carbs are created equal and some actually help control blood sugar. “Fiber is super important to manage blood sugar levels and foods like oats and beans that contain soluble fiber help to regulate blood glucose by delaying the absorption of the carbohydrate.” In addition, other foods like berries contain antioxidants called polyphenols which are believed to help to improve insulin sensitivity so even though they contain carbohydrates, they can have a positive effect on blood sugar.
Instead: Harris-Pincus recommends choosing “quality carbohydrates with high fiber content like whole grains, fruit, veggies, beans, nuts and seeds and aiming for the recommended 25 to 38 grams of fiber per day.”
Do you think skipping meals will lower your blood sugar or help you lose weight? Smithson, however, warns not to do it. “Often skipping meals will raise blood sugar as your body goes through a ‘save itself’ action to quickly spill more glucose into your bloodstream and even become more resistant to use of insulin,” explains Smithson.
“Passing up one of your three meals each day in an attempt to lose weight can also backfire into overeating due to hunger or experiencing a low blood sugar. You don’t want to deprive your body, especially the brain, from the required fuel it gets from glucose.”
Instead: The best approach eating consistent meals containing lean protein, healthy fat, and carbohydrates that contain fiber throughout the day.
And for more, check out these What Happens to Your Body When You Skip a Meal.