Diabetes is a serious medical condition that can lead to blindness, kidney failure, stroke and heart disease. While some risk factors, such as a family history of diabetes, cannot be controlled, there are lifestyle risk factors that can be changed. Learn the dietary risk factors for diabetes and consult with a nutritionist to develop an eating plan that contains the right amounts of calories, cholesterol and fats.
Trans Fats
Trans fats are created when liquid oils are turned into solid fats, which is known as the process of hydrogenation. These fats are similar to saturated fats because they can raise levels of cholesterol in the blood. Diets that include a lot of trans fats increase the risk for developing diabetes. Because food manufacturers can list the trans fat content as zero even when a product contains up to 0.5 g of trans fat, it is important to read food labels carefully. Look at the ingredients list to see if any of the ingredients are partially hydrogenated or hydrogenated. Examples of foods that contain trans fats are shortening, processed snacks and baked goods, stick margarine and some fast food items.
Saturated Fat
Saturated fat can increase the levels of cholesterol in the blood and is a dietary factor for diabetes and heart disease. Many popular foods contain saturated fat, including lard, chocolate, butter, chicken or turkey skin, cream sauces, full-fat dairy products, ground beef, hot dogs, bacon, sausage, bologna, butter, fatback, palm oil, coconuts, palm kernel oil and coconut oil. Avoid eating foods that contain high amounts of saturated fat. Replace them with foods that contain unsaturated fat, such as canola oil, olive oil, almonds, avocado, pecans and peanuts.
Cholesterol
Eating foods that are high in cholesterol is another dietary risk factor for diabetes. While the body produces some of the cholesterol that enters the bloodstream, much of the cholesterol in the blood comes from food. Common sources of cholesterol include egg yolks, full-fat cheeses, whole milk, ground beef that is not labeled extra lean, poultry skin and liver. While there is no recommended dietary allowance (RDA) for cholesterol, the American Diabetes Association recommends limiting cholesterol consumption to under 200 mg per day.
Calories
Taking in more calories than needed each day can increase the risk of diabetes. The body needs calories to maintain its functions and produce energy, but many people eat more calories than the body needs on a daily basis. This leads to weight gain and contributes to obesity, which is also a risk factor for diabetes. In fact, the National Institutes of Health indicates that 80 to 90 percent of people with type 2 diabetes are overweight. Discuss your daily caloric intake with a doctor or nutritionist and develop an eating plan that includes plenty of fruits, vegetables, low-fat dairy products and whole grains. Avoid high-calorie foods such as potato salad, fast food items, trail mix with chocolate chips, ricotta cheese and cheese sauces.
Portion Sizes
The American Academy of Family Physicians cites large portion sizes as a major dietary risk factor for diabetes. Many people overestimate how much food should be in one serving, leading to increased intake of calories, fat, cholesterol and carbohydrates. According to the Food Pyramid, one serving of meat is 3 oz. One slice of bread and one-third cup of cooked pasta or rice are considered one serving of grains. Fats, sweets and oils should be eaten sparingly, and the bulk of your daily intake should come from fruits, vegetables and whole grains.
