No Symptoms, Yet Type 2 Diabetes Can Lead to Heart Disease and Blindness.
When diabetes is detected early, you can fully control the disease and maintain a normal, healthy life, as long as you are more careful with your diet and exercise habits.
Some Facts You Need to Know About Diabetes
- 1. Few People Know They Have Diabetes in the Early Stages
- 2. Diabetes Can Lead to Heart Disease and Cause Blindness
- 3. Be Cautious with Open Wounds When You Have Diabetes
- 4. If Obesity is the Cause of Diabetes, You Can Consider Weight Loss Surgery
- 5. Type II Diabetes Often Has No Symptoms
- 6. Gestational Diabetes Can Recur After Childbirth
- 7. Foods and Drinks to Avoid When You Have Diabetes
There are two types of diabetes: Type I and Type II. Nowadays, anyone can develop diabetes due to changes in food quality and lifestyle. Children are not exempt from this frightening disease. Genetics is a contributing factor. However, diabetes can be completely prevented even if your parents have the disease.
1. Few People Know They Have Diabetes in the Early Stages
If you feel at risk of diabetes due to your eating habits, lifestyle, or genetics, consider getting a blood test every two months. If you hesitate to go for a check-up because you fear the doctor will diagnose you with diabetes, remember that early detection is better than waiting too long. If caught early, the disease can be managed through dietary improvements, exercise, and medication.
Early detection can lead to managing diabetes through diet, exercise, and medication. (Image: health)
2. Diabetes Can Lead to Heart Disease and Cause Blindness
In fact, untreated diabetes can lead to heart attacks and blindness.
3. Be Cautious with Open Wounds When You Have Diabetes
You should be very careful with open wounds when you have diabetes. These wounds take a long time to heal and are at a high risk of infection, especially those on the feet. Always wear sandals when going outside and carefully wash your feet if you go out without shoes.
4. If Obesity is the Cause of Diabetes, You Can Consider Weight Loss Surgery
Weight loss surgery is a good option for managing diabetes if you are obese. Consult your doctor to make the best choice for yourself. The doctor will inform you if weight loss surgery has potential complications.
5. Type II Diabetes Often Has No Symptoms
You may have diabetes, but by the time you find out, it could be too late. In Type I, you will notice frequent urination and fatigue. Therefore, consult your doctor if you feel any unusual symptoms.
6. Gestational Diabetes Can Recur After Childbirth
If you had diabetes during pregnancy, there is a higher chance of it recurring afterward. There are many opportunities for the disease to return after childbirth, so ensure you do not allow yourself to become ill again. Regular exercise and attention to your diet are crucial.
A good diet and regular exercise not only help you manage the disease but also prevent it in the long term. Therefore, cultivate healthy eating and lifestyle habits.
7. Foods and Drinks to Avoid When You Have Diabetes
Sugary Drinks
Sugary drinks are the most dangerous beverage choice for those with diabetes. The main reason is that sugary drinks are high in carbs, with a medium-sized 354ml can of soda providing 38.5g of carbs from sugar.
Consuming sugary drinks can increase the risk of diabetes-related diseases.
Furthermore, these drinks contain high levels of fructose, which is closely related to insulin resistance and diabetes. Numerous studies have shown that consuming sugary drinks can increase the risk of diabetes-related diseases, such as fatty liver disease.
Moreover, the high fructose sugar in sugary drinks can lead to metabolic changes, promoting abdominal fat and harmful cholesterol and triglyceride levels.
To help control blood sugar levels and prevent the risk of illness, opt for plain water, unsweetened soda, or unsweetened iced tea.
Trans Fats
Trans fats are unsaturated fats that have been chemically altered to increase their stability. Artificial trans fats are extremely unhealthy.
Trans fats are found in margarine, peanut butter, spreads, and cream cakes. Moreover, food manufacturers often add them to crackers, muffins, and other baked goods to extend product shelf life.
Although trans fats do not directly raise blood sugar levels, they are associated with increased inflammation, insulin resistance, abdominal fat, and reduced HDL (good) cholesterol levels, as well as impaired arterial function, increasing the risk of heart disease.
Refined Grains
Refined grains are milled, removing both bran and germ to achieve a fine texture and long shelf life. Examples include dumplings, white flour, white bread, and rice. Although they are not sweet, they all contain starch.
Starch eventually breaks down into glucose, which easily converts into sugar. Dumplings have more calories and sugar content than rice. Additionally, porridge is another food that diabetes patients should eat as little as possible, as it is too easy to digest, meaning it can rapidly increase blood sugar levels in both Type 1 and Type 2 diabetes patients.
One study found that high-carb foods not only raise blood sugar levels but also impair brain function in those with Type 1 diabetes and are associated with memory decline.
These processed foods are low in fiber. Fiber helps slow the absorption of sugar into the bloodstream. Replacing these low-fiber foods with high-fiber options has been shown to significantly reduce blood sugar levels in diabetes patients.
You should eat whole grains as they have a relatively low glycemic index, such as brown rice, buckwheat in pancakes, and whole wheat in bread.
Fruit-Flavored Yogurts
Plain yogurt can be a good option for diabetics to manage their condition and improve overall health. However, fruit-flavored yogurts tell a very different story.
Fruit-flavored yogurt can contain nearly 31g of sugar.
Fruit-flavored yogurt is often made from non-fat or low-fat milk and contains high amounts of starch and sugar. A serving of about 1 cup (approximately 245g) of fruit-flavored yogurt can contain close to 31g of sugar, meaning that nearly 61% of its calories come from sugar.
Therefore, diabetics should choose plain yogurt to supplement good bacteria and help control blood sugar levels.
Sugary Breakfast Cereals
Most breakfast cereals are highly processed and contain a lot of carbs. They provide very little protein – a nutrient that can help you feel full and maintain stable blood sugar levels throughout the day. Even some “healthy” breakfast cereals are not a good choice for people with diabetes.
To control blood sugar levels and cravings, it’s best to skip most cereals and opt for a low-carb, high-protein breakfast.
Coffee-Flavored Drinks
Drinking coffee is linked to several health benefits, including a reduced risk of diabetes. However, coffee-flavored drinks should be regarded more as liquid desserts rather than healthy beverages.
Studies have shown that your brain does not process liquid and solid foods in the same way. When you drink calories, you do not compensate by eating less afterward, which can potentially lead to weight gain.
Coffee-flavored drinks also contain high levels of carbs. To keep your blood sugar levels in check and prevent weight gain, choose pure coffee or espresso with a spoonful of cream.
Honey Contains High Carbs
People with diabetes often try to minimize their intake of white sugar, as well as snacks like candies, cookies, and pastries.
However, other forms of sugar can also cause spikes in blood sugar levels. These include brown sugar and “natural” sugars like honey.
Although these sweeteners are less processed, they still contain more carbs than you might think. One tablespoon of white sugar contains 12.6g of carbs, while one tablespoon of honey contains up to 17.3g of carbs.
In one study, pre-diabetic individuals experienced similar increases in blood sugar, insulin, and inflammatory markers whether they consumed 50g of white sugar or honey.
Dried Fruit
Fruits are an excellent source of several essential vitamins and minerals, including vitamin C and potassium.
When fruits are dried, the process removes water, leading to even higher concentrations of these nutrients, which can be dangerous, as the sugar content becomes more concentrated.
A cup of grapes weighing about 151g contains 27.3g of carbs, including 1.4g of fiber. In contrast, a cup of raisins (about 145g) contains 115g of carbs and 5.4g of fiber. Thus, raisins contain four times the carbs of fresh grapes. Other dried fruits have similarly high carb contents compared to their fresh counterparts.
French Fries
French fries are a food you may want to avoid, especially if you are diabetic.
Potatoes themselves have a relatively high carb content. A medium potato contains 34.8g of carbs and 2.4g of fiber. When fried in vegetable oil, potatoes can spike your blood sugar levels even more.
Deep-fried foods have been shown to produce a significant amount of harmful compounds, such as advanced glycation end products (AGEs) and aldehydes. These compounds can promote inflammation and increase the risk of heart disease and cancer.
Fruit Juice
Fruit juice contains high levels of fructose.
Although fruit juice is often considered a healthy beverage, its impact on blood sugar levels is similar to that of soda and other sugary drinks. Like sugary drinks, fruit juice is high in fructose, which can lead to insulin resistance, obesity, and heart disease.
This applies to 100% unsweetened juice as well as those with added sugars. In some cases, fruit juice can contain higher sugar levels and more carbs than soda. For example, 250ml of soda and apple juice contain 22g and 24g of sugar, respectively. A cup of grape juice provides 35g of sugar.
Certain Sauces
Tomato sauce is tangy but contains refined sugar. Sweet bean sauce does not directly add sugar, but the ingredients produce maltose during fermentation. These foods are not suitable for diabetics.
Diet Soda Crackers
These crackers are not overly sweet. However, they contain 408 calories, 76.2g of sugar, and a glycemic index of 72. From this data, it can be seen that soda crackers are high in sugar. Therefore, consuming too many of these crackers is not beneficial for stabilizing blood sugar levels.
