As the world marked the celebration of the World Food Day, FarmingFarmersFarms has taken a closer look at four classes of food that may cause diabetes in man. They are:
1. Heavily-processed carbohydrates
Foods made with white flour, white sugar, and white rice are low in bran, fiber, vitamins, and minerals; examples include breads, muffins, cakes, crackers, and pasta. According to a 2007 study published in the Journal of the American Medical Association (JAMA), a diet high in heavily-processed carbohydrates increased the risk of type 2 diabetes by 21 per cent when compared to those who ate a whole foods-rich diet.
2. Drinks sweetened with sugar
Sodas, sweet tea, fruit drinks, and lemonade can lead to weight gain and increase the risk of getting type 2 diabetes. Having just two sugar-sweetened drinks per day can increase your risk of type 2 diabetes by as much as 26 per cent, according to a 2010 study by the American Diabetes Association. Water is the best substitute and has many health benefits for the body.
3. Saturated and trans fats
Saturated fats are found in dairy products such as butter, whole milk, cream, and cheese as well as fatty meats. Trans fats are tied to fried foods such as fast food restaurants, ‘bar’ food, and packaged baked goods. Some healthy alternatives include: snacking on nuts not sweets, eating lean meats and/or poultry and removing the skin, avoiding salad dressings such as blue cheese, ranch and thousand island, using olive oil and balsamic vinegar instead, cooking and baking with olive or canola oils.
4. Red meats and processed meats,
Processed meats such as hot dogs, bacon, and deli meats have higher levels of sodium and nitrites, which put you at not only higher risk of type 2 diabetes, but heart disease. A study shared in the American Journal of Clinical Nutrition found that a three ounce serving of red meat daily increased the risk of type 2 diabetes by 19 per cent, and a serving of less than three ounces of processed meats increased the risk by more than 50 per cent. Protein is essential to your health so switch to wild caught fish, like salmon, or organic poultry like chicken or eggs combined with vegetables to optimise your meal plan.