In today’s world, diabetes has become a common problem. It is a condition that is mainly characterised by increased blood sugar levels. In simple words, diabetes is a chronic disease that occurs when our bodies do not produce enough insulin or cannot effectively use the insulin produced. According to a report by the World Health Organisation, around 77 million people above the age of 18 in India currently have type 2 diabetes.
According to the Mayo Clinic, some common symptoms of diabetes are feeling more thirsty than usual, losing weight, feeling tired, blurry vision, mood swings, frequent urination, and several infections on the gums and skin. If not treated properly, high blood sugar levels can affect eye, kidney, and heart health.
So, if you want to reduce the risk of developing this chronic disease, here are five diet mistakes you must avoid:
Avoid Excessive Intake Of High Sugar And Processed Foods
Consuming excessively sugary and processed foods has an adverse effect on diabetes. If you want to keep this chronic disease at bay, then reduce your intake of candies, sodas, pastries, and other sugary treats. According to Medical News Today, sugars tend to raise blood glucose levels at a faster and higher rate as compared to complex carbohydrates.
Keep Away From Unhealthy Carbohydrate Choices
According to Healthshots, refined carbohydrates are low in fibre and other vital nutrients that cause a spike in blood sugar levels. White bread, sugar, pastries, and processed foods are some examples of unhealthy carbohydrates. Instead, switch to complex carbohydrates like whole grains to reduce the risk of diabetes.
Avoid Consuming Less Fibre
Fibre-rich foods like fruits, vegetables, whole grains, and legumes are an essential part of a healthy diet for diabetic patients. According to a report by the Centre for Disease Control And Prevention, fibre slows down the absorption of glucose, which helps keep blood sugar within your target range. This nutrient is also good for digestion.
Say 'No' To Alcohol Consumption
Excessive alcohol consumption is another major reason for increasing the risk of diabetes. According to the National Centre for Biotechnology Information, heavy drinking habits cause the accumulation of certain acids in the blood, which not only increases blood sugar levels but also affects the metabolism and nervous system of the body.
Steer Away From Overeating
This is another unhealthy habit that can increase the risk of this chronic disease. Overeating leads to obesity, which causes high blood sugar. According to a report by the American Diabetes Association, being overweight not only increases the risk of type 2 diabetes but also makes your body more vulnerable to high blood pressure and heart disease.