Diabetes, medically known as diabetes mellitus, refers to a chronic condition that affects the body's ability to utilize glucose or blood sugar. Although Type 2 and gestational diabetes can be prevented, Type 1 cannot be avoided because it is genetic, according to the National Diabetic Association. Those who participate in unhealthy dietary lifestyles and are overweight are at heightened risk for diabetes. People who are at risk for diabetes can change their dietary habits as a potential means of prevention.
Saturated Fats
Saturated fats are found in whole milk, butter, red meat, and other deep-fried or processed foods. They are also known to elevate blood cholesterol levels and heighten the risk of diabetes, stroke and heart attack. A healthy, diabetes-friendly diet should contain no more than 7 percent of saturated fats from daily calories, according to the American Diabetes Association. To avoid saturated fats, replace whole-milk products with low-fat soy milk or low-fat milk. Use small amounts of olive oil, which is made of unsaturated fats, in place of butter. In addition, low-fat cheeses are suitable as an alternative to high-fat cheeses. Toppings such as low-fat vegetable spread and hummus are alternate toppings in place of cheese as well. Lastly, when cooking, pick low-fat methods such as baking, grilling or steaming using a heart-healthy or nonstick cooking spray rather than cooking foods in butter or palm or corn oil.
Refined Carbohydrates
Refined carbohydrates are defined as foods developed from grains that have lost valuable nutrient during food processing. Consuming foods and beverages such as white rice, sugary drinks, pastries and enriched white bread may increase weight gain and potentially result in diabetes, according to the Harvard School of Public Health. To steer clear of diabetes, limit or avoid foods high in simple sugars, such as corn syrup, brown sugar and cane sugar, and white-flour foods. Enriched carbohydrate foods should be replaced with whole-grain equivalents or fresh fruits. When purchasing foods such as rice, crackers, pasta, cereals and bread, check food labels to ensure whole grains are a main ingredient.
Trans Fats
Trans fats are developed by adding vegetable oils to hydrogen to produce a longer-lasting fat. Like saturated fats, trans fats elevate a person's risk of diabetes, obesity and heart disease. Ingredients that contain trans fats include stick margarine, shortening, and partially hydrogenated or hydrogenated oils. Foods such as doughnuts, processed chips, cookies, french fries and other snack foods often contain unhealthy amounts of trans fats. To limit the risk of diabetes and trans fat intake, consume a diet based on natural foods such as fish, legumes, lean poultry, vegetables, fruits and whole grains, according to the American Diabetes Association. For best results, keep processed and high-fat foods out of the workplace or home and stock up on healthy foods.
