Lifestyle is one of the significant causes that decides whether one should be healthy or unhealthy. Whatever and however you eat is directly linked to your health and the conditions you are led to. The choices we make in our routine greatly influence our risk of developing lifestyle diseases like Diabetes. It is a chronic disease that has now become an epidemic among adults and youngsters worldwide. Diabetes has various serious consequences, including heart disease, blindness, kidney disease and other complications if it gets uncontrollable.
What you eat is of primary importance, as dietary habits are the part of a strategy combined with exercise and stress management to control Diabetes. If you start eating better today, you will never face any problem, and the risk for Diabetes will also be less.
A survey states more than 77 million adults are living with diabetes in India. Researchers predict that this will increase to 134 million by 2045.
This blog will help you know food and lifestyle habits that are likely to aggravate Diabetes and worsen health conditions.
Foods that raise Blood Sugar
You often end up eating and drinking things without knowing what they do to you and your sugar levels. You should always analyse what you are eating and drinking and never take your health for granted. Below are the four types of food that spike insulin and increase the risk of diabetes.
Carbohydrates- Protein, fat and carbs are three macronutrients that give your body energy and keep you active. Among these three macronutrients, carbs have the highest impact on your blood sugar. This happens because carbs break down into sugar or glucose and absorb into the bloodstream. When people with diabetes consume more carbs than is required at a time, their blood sugar levels increase alarmingly high. Carbs rich foods that raise blood sugar should be avoided entirely if you have diabetes.
Being cautious can help you in the long run, as high levels can damage nerves and blood vessels, leading to heart disease, kidney disease, and other health conditions.
However, following a low-carb diet can help keep your blood sugar levels in control and reduce the risk of any complications related to diabetes. Avoid the consumption of items that contain processed carbs, such as pasta, cakes and breads. Opt for whole-grain foods to stay away from carbs.
Sugar-sweetened beverages- If you have diabetes and choose to consume sugar-sweetened beverages, you are simply putting your life at risk. Sugar-sweetened beverages are the worst ever drinks that spike your sugar levels and disturb your system. Moreover, these drinks have fructose that resists insulin and leads to diabetes. Studies also suggest that sugar-sweetened beverages increase the risk of diabetes-related health conditions like fatty liver disease.
Saturated and Trans fats- Saturated and trans fats are extremely unhealthy as it damages blood cholesterol levels. Foods like butter, cheese, red meat have saturated and trans fats in them. Excess fat in the diet can lead to health conditions like heart disease.
However, trans fats don’t trigger blood sugar levels, but they increase inflammation, belly fat and insulin resistance. These fats primarily concern with diabetics as they are at high risk of heart disease.
Processed and red meats- Consumption of processed and red meats is directly linked to diabetes. Processed meats are specifically bad because they contain high levels of sodium and nitrites. There are other sources of protein as well that can improve your health and make you feel energetic. Foods like fish, chicken and eggs could be included in your healthy diet plan, along with rich vegetables.
One should always be cautious if it comes to health. Taking intensive care in diabetes can help you feel better and make you diabetes-free if you prioritize your lifestyle and follow a healthy diet regime.
Lifestyle Habits that aggravate Diabetes
Diet and exercise are the only ways to beating diabetes. Once you start following a healthy lifestyle, you will notice some good changes in yourself and your mood. Below are a few lifestyle habits that could raise your blood sugar level if you are not careful enough to look after yourself.
- Skipping breakfast
- Less consumption of water
- Sedentary routine
- Skimping on healthy food
- Stress eating
- Anxiety and depression
- Insomnia
Takeaway
It may look like a challenge when you avoid foods and drinks in diabetes, but precautions can make it easier. You should aim to maintain distance from unhealthy fats, drinks and food that contains refined carbs. Saying no to foods that increase your sugar levels and leads to insulin resistance can reduce the risk of any complications that lead to diabetes.
With the ever-changing lifestyle, many are becoming prone to diabetes. Considering the high medical costs, one should opt for a health insurance plan. Care Health Insurance offers health insurance for diabetes that provides pre-and post-hospitalisation expenses, day-care treatment, and annual health check-ups. If you have not opted for health insurance for diabetes yet, it is suggested to opt for one at the earliest.
Disclaimer: The information given in this article is only for reference purposes. Underwriting of claims for Diabetes is subject to policy terms and conditions.
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