Prevention is better than cure. Because the disease can affect anyone and at any time if you do not maintain a healthy body, one of them is diabetes. You can prevent diabetes by limiting the intake of food and beverages consumed. The following is a list of foods and beverages that should be avoided or limited to intake to prevent diabetes.
Preventing diabetes can be done by changing your diet
Everyone knows that humans get various nutrients from food and drinks 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 the risk of developing type 2 diabetes, changes in diet should be part of the strategy, along with exercise and regulating stress."
List of foods and drinks that should be limited to intake to prevent diabetes
The types of food and drinks that should be avoided are drinks that raise blood sugar levels and affect daily caloric needs. This means you can still consume it, but the intake must be reduced and adjusted to daily needs. The following types of food and drinks are meant:
1. Foods that contain carbohydrates
Foods with carbohydrates such as white flour, white sugar, and rice are basically foods that are separated by fiber, vitamins and healthy minerals in them. So, this food is more dominant with calories with high sugar content.
These foods are easily digested by the body, so blood sugar and insulin levels soar. Over time, this can cause diabetes. Therefore, you should limit your consumption of bread, muffins, cakes, crackers, donuts and pasta. Peas, corn, or sweet potatoes, you should also consider the overall carbohydrate content to maintain blood sugar levels.
2. Foods that contain saturated fat and trans fat
Saturated fat and trans fat are not healthy for the body because it increases cholesterol levels in the blood, thereby increasing the risk of type 2 diabetes. The fat is found in processed meats that have high levels of sodium and nirites. While red meat contains high iron which can damage insulin-producing cells. Fried or baked foods also contain trans fat. Avoid consuming fatty meats, butter, cheese, and fatty milk.
3. Candied dried fruit
Although made from fruit, candied dried fruits such as raisins can cause blood sugar to rise and not prevent hunger. This is different from eating fresh fruit directly. Moreover, sweets of dried fruit are often added and added sugar, preservatives and coloring so that the flavor lasts longer and the color is attractive.
4. Carbonated drinks
This type of drink is in the top position in the list of drinks that must be avoided. Soft drinks contain added sugar so that it can cause weight gain and tooth damage. This can increase the risk of diabetes if consumed frequently.
5. Drinks sweetened with sugar
There are many drinks sweetened with sugar such as juice, tea, milk, coffee or soda. Although healthy, the added sugar in these drinks contains large carbohydrates. This will certainly affect blood sugar and increase the risk of weight gain.
6. Energy drinks
This type of drink contains caffeine and high carbohydrate. Research shows that consuming energy drinks not only raises blood sugar levels but can also cause insulin resistance, this can increase the risk of diabetes. In addition, too much caffeine can cause insomnia and blood pressure to rise.
7. Alcoholic drinks
Alcohol is often associated with several risks of illness, including diabetes. People who have diabetes when consuming alcohol will make their condition worse and increase their risk of diabetes complications. A 2012 study found that men who consumed alcohol had a higher risk of developing type 2 diabetes.
One of the best ways is to keep drinking more water and limit the use of sugar in coffee, tea, juice, or milk. Or you can choose substitute foods, such as lean meat, low-fat milk, or choose fruits that are consumed directly instead of packaged candied fruits.
However, preventive measures are not only from food choices. Exercise routines and health checks to doctors especially to check blood sugar pressure are also important. This action can be an early prevention to find out the risk of blood sugar rising.
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