Health: Experts Identify Three Food Categories to Limit to Reduce Type 2 Diabetes Risk

Diabetes is a chronic condition that affects the way the body regulates blood sugar, with Type 1 and Type 2 diabetes being the most common forms.

Type 1 diabetes occurs when the immune system attacks insulin-producing cells in the pancreas, while Type 2 diabetes develops when the body becomes resistant to insulin or does not produce enough insulin to maintain healthy blood sugar levels.

Health experts say diet is only one factor that influences the risk of developing Type 2 diabetes, alongside genetics, age, body weight, physical activity and other health conditions.

However, regularly consuming certain foods and drinks in large quantities may contribute to an increased risk of Type 2 diabetes.

1. Refined carbohydrates and sugary foods

Foods such as sweets, cakes, biscuits, pastries, sugary cereals and other highly refined carbohydrate-rich foods can cause blood sugar levels to rise quickly and may contribute to excessive calorie intake when consumed frequently.

People are advised to choose more fibre-rich carbohydrate sources, including whole grains, vegetables, fruits and beans.

2. Sugar-sweetened beverages

Soft drinks, sweetened juices, energy drinks and other beverages containing high amounts of added sugar can provide substantial amounts of sugar and calories without creating a strong feeling of fullness.

Frequent consumption of sugar-sweetened beverages has been associated with an increased risk of Type 2 diabetes.

Water is generally a simple alternative, while unsweetened tea and coffee may also be suitable depending on individual health needs.

3. Processed and excessive red meat

Processed meats such as sausages, bacon, hot dogs and other processed meat products are best consumed in moderation.

Research has associated higher consumption of processed meat with an increased risk of Type 2 diabetes.

This does not mean that people must completely stop eating red meat, but moderation and dietary variety are important.

Other protein sources include fish, eggs, beans, lentils, nuts and poultry.

Health experts stress that no single food automatically causes diabetes, and avoiding these foods cannot guarantee that a person will never develop the condition.

They recommend maintaining a balanced diet, engaging in regular physical activity, managing body weight where appropriate and limiting highly processed foods and sugary drinks as part of efforts to reduce the risk of Type 2 diabetes.

People experiencing symptoms such as frequent urination, unusual thirst, unexplained weight loss, persistent tiredness or blurred vision are advised to consult a qualified healthcare professional and consider having their blood sugar checked.

Source: Health information provided