In recent times, the global landscape of health has been increasingly dominated by a mounting concern: the escalating prevalence of diabetes. This chronic condition, which poses a significant threat to public well-being worldwide, has garnered attention due to its rapid expansion. Amidst the multifaceted factors fueling this rise, the consumption of processed foods emerges as a prominent contributor.
Understanding the link between processed food and diabetes is crucial for making informed dietary choices and reducing the risk of developing this chronic condition. To learn more about it, we spoke to Dr Ahmad Alam, MD, DM Endocrinology, Assistant Professor, Jawaharlal Nehru Medical College, Aligarh Muslim University, Aligarh.
Prevalence of Diabetes
According to the World Health Organization (WHO), In India, there are estimated 77 million people above the age of 18 years are suffering from diabetes (type 2) and nearly 25 million are prediabetics (at a higher risk of developing diabetes in the near future).
Also Read: How Diabetes Can Affect Different Parts Of The Body
The Impact of Processed Food on Diabetes
“Processed foods undergo extensive modifications during manufacturing, often resulting in a loss of beneficial nutrients and the addition of unhealthy ingredients,” said Dr Alam. He added that these foods are typically high in refined carbohydrates, unhealthy fats, sodium, and added sugars. “When consumed regularly, they can harm your health, including an increased risk of developing type 2 diabetes,” he suggested.
Refined Carbohydrates
“Processed foods often contain refined carbohydrates such as white flour, white rice, and added sugars. These carbohydrates are quickly digested and absorbed by the body, rapidly increasing blood sugar levels,” said Dr Alam. He added that over time, this continuous spike in blood sugar can contribute to insulin resistance, a key factor in developing type 2 diabetes.
Unhealthy Fats
“Many processed foods are high in unhealthy fats, including trans and saturated fats. These fats can lead to obesity, a major risk factor for developing diabetes,” suggested Dr Alam. “Additionally, trans fats have been shown to increase insulin resistance, impairing the body’s ability to regulate blood sugar levels effectively,” he added.
Sodium
“Processed foods are often laden with high amounts of sodium, used for flavour enhancement and preservation. Excessive sodium intake can contribute to high blood pressure, associated with an increased risk of diabetes and other cardiovascular diseases,” said the doctor.
Added Sugars
“Since processed foods contain high sugar content, their regular consumption can lead to weight gain, insulin resistance, and an increased risk of type 2 diabetes. Sugar-sweetened beverages and sugary snacks are particularly concerning in this regard,” said Dr Alam.
Also Read: Uncontrolled Diabetes Can Present With Flu-Like Symptoms, Experts Explain The Cause Behind It
Making Healthier Choices
According to Dr Alam, to reduce the risk of developing diabetes, making conscious choices regarding food selection is important. Here are some tips for making healthier choices.
Focus on Whole Foods
Dr Alam suggested choosing whole, natural foods, such as fruits, vegetables, whole grains, lean proteins, and legumes. “These nutritious options are rich in essential nutrients and fibre, supporting blood sugar regulation and overall well-being,” he explained.
Read the Ingredients
“When selecting packaged foods, make it a habit to thoroughly read the labels. Steer clear of products that contain excessive amounts of unhealthy fats, added sugars, and high levels of sodium,” said the doctor.
Cook at Home
“Prepare meals at home using fresh ingredients whenever possible. This way, you have better control over the elements and can ensure that your meals are balanced and nutritious,” he added.
Limit Processed Snacks and Sugary Drinks
“Reduce your consumption of processed snacks, such as chips, cookies, and sugary beverages. Instead, choose healthier alternatives like fresh fruits, nuts, and water,” he recommended.
Practice Moderation
“While it may be challenging to eliminate processed foods from your diet, aim to consume them in moderation. Occasional indulgences are fine, but making them a regular part of your diet can increase the risk of diabetes and other health issues,” said Dr Alam.
Conclusion
By understanding the impact of processed foods on your health and making informed choices, you can lower your risk of diabetes and promote overall well-being. Prioritising whole, unprocessed foods and minimising the consumption of processed options is a vital step toward diabetes prevention and a healthier lifestyle.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
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