Diabetes is a chronic condition that affects how the body regulates blood sugar. There are several types of diabetes, with type 1 and type 2 being the most common.
Type 1 diabetes occurs when the immune system attacks the insulin-producing cells in the pancreas. It is not caused by eating particular foods. Type 2 diabetes, on the other hand, develops when the body becomes resistant to insulin or does not produce enough insulin to maintain healthy blood sugar levels.
Diet is only one factor affecting the risk of developing type 2 diabetes. Genetics, age, body weight, physical activity and other health factors can also play important roles.
Nevertheless, regularly consuming certain foods and drinks in large quantities may contribute to a higher risk. Here are three categories worth limiting.
1. Refined Carbohydrates and Sugary Foods
Carbohydrates are an important source of energy, so there is no need to eliminate them completely. However, the type of carbohydrate you choose matters.
Foods such as sweets, cakes, biscuits, pastries, sugary cereals and other highly refined carbohydrate-rich foods can cause blood sugar to rise quickly and may contribute to excess calorie intake when consumed frequently.
Instead, consider choosing more whole grains, vegetables, fruits, beans and other fibre-rich carbohydrate sources.
2. Sugar-Sweetened Beverages
Soft drinks, sweetened juices, energy drinks and other beverages containing large amounts of added sugar can provide significant amounts of sugar and calories without making you feel particularly full.
Frequently drinking sugar-sweetened beverages has been associated with an increased risk of developing type 2 diabetes.
Water is generally the simplest alternative. Unsweetened tea, coffee and other low-sugar beverages may also be options depending on your individual health needs.
3. Processed and Excessive Red Meat
Processed meats such as sausages, bacon, hot dogs and some processed meat products are best eaten in moderation. Research has found associations between higher consumption of processed meat and an increased risk of type 2 diabetes.
This doesn’t mean everyone must completely stop eating red meat after age 40. Instead, moderation is important.
Consider including other protein sources in your diet, such as fish, eggs, beans, lentils, nuts and poultry.
Final Thoughts
No single food automatically causes diabetes, and avoiding these foods cannot guarantee that you will never develop the condition. However, maintaining a balanced diet, staying physically active, managing your weight and limiting highly processed foods and sugary drinks can help reduce the risk of type 2 diabetes.
If you have risk factors for diabetes or experience symptoms such as frequent urination, unusual thirst, unexplained weight loss, persistent tiredness or blurred vision, speak with a qualified healthcare professional and consider having your blood sugar checked.