Diabetes, or diabetes mellitus, refers to a group of illnesses that affects the way one's body uses glucose, or blood sugar. Although type 1 diabetes is genetic and cannot be prevented, type 2 and gestational diabetes can. Those who are overweight or who partake in an unhealthy dietary lifestyle are at heightened risk for diabetes. If you are at risk for diabetes, consider a healthy dietary lifestyle devoid of certain foods as a potential means of prevention.
Refined Carbohydrates
Refined carbohydrates are carbohydrate-based foods made from grains that have been stripped of valuable nutrients during food processing. According to the Harvard School of Public Health, consumption of refined carbohydrates such as enriched white bread, white rice, pastries and sugary soft drinks may increase one's risk for weight gain, add difficulty to healthy weight loss and potentially result in diabetes.
Avoid or limit intake of all white flour-based foods and those high in simple sugars, such as cane sugar, brown sugar and corn syrup. Replace most enriched carbohydrate foods with whole-grain equivalents and choose fresh fruit rather that sweets for snacks and desserts most often. When purchasing foods such as bread, cereals, crackers, rice and pasta, check food packaging to ensure that whole grains are listed as a primary ingredient.
Saturated Fats
Saturated fats are fats found in red meat, whole milk, butter and many processed or deep-fried foods. They are known to raise blood cholesterol to unhealthy levels and heighten the risk of heart attack, stroke and diabetes. According to the American Diabetes Association (ADA), a healthy, diabetes-friendly diet should reap no more than 7 percent of daily calories from saturated fats. The ADA also indicates that sedentary adults may require even less.
To avoid saturated fats, replace whole milk and cream with low-fat milk or low-fat soy milk. Use modest amounts of olive oil, which contains healthy, unsaturated fats, in place of butter. Low-fat cheeses are a suitable alternative to high-fat cheeses. Consider alternate toppings, such as hummus or low-fat vegetable spread, in place of cheese as well.
When cooking, choose low-fat methods such as steaming, baking or grilling using nonstick cooking spray or heart-healthy oils rather than frying foods in butter, corn oil or palm oil.
When you do consume meat or poultry, choose lean cuts and trim away any visible fat for improved benefits. When indulging in a high-fat food, adhere to modest portion sizes and make sure such intake is an occasional, rather than a frequent, habit.
Trans Fats
Trans fats are created in a process that involves adding hydrogen to vegetable oils
to produce a solid, longer lasting form of fat. Similar to saturated fats, trans fats increase one's risk of heart disease, obesity and diabetes. The ADA recommends checking ingredient lists on food, rather than merely grams of trans fats listed as the best means of avoiding trans fats, because less than one-half gram of trans fats may be listed as 0.
Ingredients that contain trans fats include hydrogenated or partially hydrogenated oils, stick margarine and shortening. Foods such as French fries; doughnuts; and processed chips, crackers, cookies and other snack foods tend to contain unhealthy amounts of trans fats.
To limit trans fat intake and reduce your risk of diabetes, consume a diet based on pure, healthy, natural foods, such as fruits, vegetables, whole grains, lean poultry, fish or legumes, heart-healthy oils, nuts and seeds. Stock up on healthy foods and keep tempting processed and high-fat foods out of your home and workplace for best results.
