You're running late, so you grab a couple of donuts on the way out the door. A midmorning vanilla latte and a muffin hit the spot. There's no time for lunch, but a handful of treats from the candy jar keeps you going. Afternoon anxiety leads to mindless munching and a soda takes care of the 4 p.m. slump. By day’s end, you’re exhausted. A fast food meal makes dinner easy. This not-so-unusual day for many time-pressed Americans typifies the bad eating habits that increase your risk for developing type 2 diabetes.
Overeating
Overeating -- regardless of the type of food -- is the top offender when it comes to bad eating habits that lead to type 2 diabetes. In the Nurse's Health Study reported in "Annals of Internal Medicine" in April 1995, body mass index, or BMI, was the primary predictor for type 2 diabetes. The study found that the risk of developing diabetes was 93 times higher among women with a BMI of 35 or higher compared to those with a BMI of less than 22. In the same study, a weight gain of 18 to 24 pounds nearly tripled the risk for type 2 diabetes.
Added Sugar
Increased sugar consumption may be associated with increased prevalence of type 2 diabetes, independent of BMI. A February 2013 analysis in "PLOS One" examined the availability of various types of foods -- sugars, fruit, meat and fiber, for example -- in countries around the world to determine any relationship with the prevalence of diabetes. The researchers found that at a population level, every 150-calorie per-person increase in sugar availability was associated with a 1.1 percent increase in the prevalence of diabetes. According to the National Cancer Institute, Americans consume an average of approximately 350 calories per day in added sugar. The American Heart Association advises daily intake of no more than 100 calories from added sugars for most women and 150 calories for men. As of the time of publication, the American Diabetes Association does not have recommended daily limits for added sugars.
Soft Drinks
For many people, sugar-sweetened soft drinks and other sugar-sweetened beverages are the primary source of added sugar in the diet. An April 2007 analysis in the "American Journal of Public Health" found that soda drinkers tend to consume more calories overall, weigh more, get poorer nutrition and have a higher risk for diabetes. A study reported in "The Journal of the American Medical Association" in August 2004 found that women who drank 1 or more sugar-sweetened sodas per day were twice as likely to develop diabetes compared to women who drank less than 1 regular soda per month.
Processed Convenience Foods
Processed foods are often high in sugar, salt and unhealthy fats. These foods typify the industrialized Western diet and are key contributors to the growing epidemic of obesity and related chronic diseases, including diabetes. Routinely consuming these foods increases your risk for weight gain, which is a leading cause of insulin resistance -- a condition in which the body tissues lose their sensitivity to the blood-sugar-regulating hormone insulin. Insulin resistance can lead to type 2 diabetes.
Changing Bad Habits
Stressed-out, busy people can easily fall into eating on the run, grabbing whatever is convenient. But with commitment, you can replace many unhealthy foods with healthier options. The American Diabetes Association recommends a diet low in fat and calories focused on nutritious foods, including vegetables, fruits, lean meats, low-fat dairy and whole grains. The ADA recommends losing weight if needed. Even a modest weight loss of just 5 to 7 percent of total body weight can significantly reduce risk.
www.livestrong.com
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