02:25 PM
Thursday 02 March 2023
I wrote – Nada Sami
Type 2 diabetes is caused by several factors, chief among which is diet. Foods that seem good at first glance are always dangerous, but contain hidden sugar or excess saturated fat that can lead to health problems.
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In the following report, The Consulto reviews examples of foods that may seem healthy but may increase the risk of type 2 diabetes, according to the Healthline website.
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1- starchy vegetables
Vegetables are commonly recommended as part of a healthy diet. However, some vegetables contain more carbohydrates than others and are called starchy vegetables, such as potatoes (corn, green peas, winter squash such as pumpkin and squash), and nuts.
Starchy vegetables still contain many beneficial nutrients and can fit into a balanced diet when eaten in moderation. Some starchy vegetables, such as sweet potatoes and squash, contain several vitamins, minerals, and phytonutrients that are good for health.
Using healthy cooking methods such as steaming is a good way to continue to include starchy vegetables without overdoing them. Rely on non-starchy vegetables and count any starchy vegetables as carbohydrates in the meal.
2- Red and processed meat
Researchers report that the iron in red meat is more easily absorbed than the iron found mainly in plant foods, and this may be partly why there is an association between red meat and diabetes.
The research indicates that iron leads to impaired function of beta cells in the pancreas, which are the cells that produce insulin, a hormone that allows cells to take up glucose due to oxidative stress, i.e. producing more unstable oxygen molecules than the body’s antioxidants can neutralize.
Also, oxidative stress caused by high iron intake may be decreased glucose uptake in muscle and fat cell sites leading to insulin resistance.
Also Read: Beware- 5 Foods You Eat Everyday That Threaten Your Liver
3- Processed fruits
Fresh fruit is full of vitamins, minerals, fiber, and other beneficial nutrients. However, the nutritional benefit can change when the fruits are processed and modified from their original state.
Fruit processed into jams, jellies, sweetened snacks, or canned fruits packed in heavy syrup contain high amounts of added sugars. Dried fruits sometimes also contain added sugar.
High intake of added sugar has been linked to an increased risk of metabolic syndrome and type 2 diabetes.
4- White rice
Rice is a staple grain in many diets and regions around the world. White rice is low in fiber, polyphenols, and other vitamins and minerals. It also has a high glycemic index, so brown rice may be the best option to reduce your chances of developing diabetes.
5- Condiments and salad dressing
Condiments, salad dressings such as mayonnaise, ketchup, barbecue sauce, and cell-free salad dressings are often sneaky sources of added sugars, sodium, and saturated fat. Their overuse can lead to weight gain and health effects, increasing susceptibility to diabetes.
You may be interested in: For diabetics- 8 useful foods that you should eat between meals
