KONTAN.CO.ID – JAKARTA. Diabetes mellitus is a serious threat to public health because of its gradual development and can cause dangerous complications. No wonder this diabetes is also known as a silent killer (the silent killer).
The following are some complications of diabetes that should be watched out for. Starting from wounds that are difficult to heal, blindness, dental disease, heart disease and stroke, kidney damage, nerve damage, various types of cancer, decreased endurance, to weakened memory.
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There are various risk factors that can cause diabetes, one of which is choosing the wrong diet. Many people may have understood that consumption of sweet foods or drinks can trigger diabetes.
But unfortunately, several other types of food can also be the cause of this chronic disease. Therefore, these various foods need to be watched out for, especially for groups of people who have risk factors for diabetes, such as being over 30 years old, suffering from obesity, experiencing hypertension, high cholesterol, having a family history of diabetes mellitus to suffering from cardiovascular disease.
Basically, the types of foods that cause diabetes are foods that can cause high blood sugar or interfere with insulin production in the body. The following are types of foods whose portions must be reduced or adjusted to daily needs so as not to cause diabetes:
1. Foods high in carbohydrates
Carbohydrates are an important source of energy for the body, but people who have diabetes risk factors should be careful about which foods are the best sources of carbohydrates and adjust their portions.
Launching Medical News Today, foods high in carbohydrates and low in fiber, such as white flour, rice, white bread, and pasta are foods that are easily digested by the body and turn into glucose more quickly, so they can cause spikes in blood sugar and insulin. In turn, this can lead to diabetes. Therefore, people with diabetes risk factors need to limit their intake of foods high in carbohydrates and low in fiber.
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To be healthier, choose food sources of carbohydrates from fiber or complex carbohydrates. The body is known not to break down fiber in the same way as other carbohydrates, so it doesn’t raise blood sugar levels quickly. Fruits, vegetables, nuts, and whole grains (brown rice, oatmeal, whole wheat bread) can provide these healthy carbohydrates. Apart from energy, these foods can even offer fiber and nutrients, such as vitamins and minerals.
2. Sources of trans and saturated fats
Launching the Health Line, consumption of saturated and trans fat sources does not directly increase blood sugar levels. However, these types of foods can increase cholesterol levels in the blood and cause insulin resistance, thereby increasing the risk of type 2 diabetes.
Foods that contain saturated and trans fats, including red meat, processed meat, butter, peanut butter and milk. As a substitute, people with diabetes risk factors should eat foods that contain healthy fats such as fish, tofu, tempeh and nuts.
3. Sweet drinks
It is common knowledge that sweet drinks with high sugar content can cause type 2 diabetes. Sugar, as it is known, can increase blood sugar levels and lead to insulin resistance. A study reveals drinking 1-2 glasses of sweetened drinks per day can increase the risk of type 2 diabetes by 26%. To stay hydrated, anyone, especially those with diabetes risk factors, is better off limiting consumption of sugary drinks and replacing them with water.
4. Dried fruit and cocktails
Launching WebMD, dried fruit generally has a high sugar content. For example, raisins or dried grapes. Raisins contain more carbohydrates than fresh grapes. Apart from dried fruit, canned fruit or cocktails can also trigger diabetes which should be avoided or limited in consumption because they contain high sugar. Some cocktail products are even mixed with alcohol which can also trigger diabetes.
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5. Soft drinks, energy drinks, and alcohol
Soft drinks, energy drinks, and alcohol are less healthy to consume regularly because they can cause diabetes. The variety of drink choices is reported to increase blood sugar levels.
Soft drinks and energy drinks are also loaded with fructose, which is often linked to insulin resistance and obesity. Not only that, consumption of energy drinks can also cause insomnia and raise high blood pressure due to the caffeine they contain. (Irawan Sapto Adhi)
This article was published on Kompas.com with the title “5 Foods that Cause Diabetes to Watch Out for”