Diabetes is one of the leading causes of death in Pakistan. World Life Expectancy constantly updates their database with the leading reasons of deaths in a country and based on that information, Diabetes is in the top 10. This disease essentially affects your body’s ability to use the energy present in the food being eaten. There is type 1 and type 2 diabetes and gestational diabetes. Over 40,000 deaths in Pakistan are caused due to it.
Furthermore, the National Diabetes Survey (NDS) 2016-17 pointed out that 26% of Pakistanis are suffering from type 2 diabetes, which makes one in every four people. This is the first survey of its kind that has been done in the last 20 years.
Prior to the survey, experts had predicted that roughly 8% of the population was suffering from diabetes and that the number could go up to 30% by 2040. But the survey results have left everyone in a state of shock as not even the experts saw this coming. If the disease has already affected 26% people right now, this number is bound to go way up in the coming years.
With a growing number of people falling prey to Diabetes, it is essential that people are aware of the food items that can trigger it. Here is a list of foods which you should steer clear from if you have Diabetes in your family or if you suffer from it yourself.
1. Processed Carbohydrates
You’ll be surprised to know that many of our everyday food items are processed carbohydrates including white flour, white sugar, and white rice. These food items have been stripped of important bran, fiber, healthy vitamins, and minerals. Since they digest rather easily, they can cause your blood sugar and insulin levels to increase resulting in type 2 diabetes over time. It would be advised to opt for brown rice, brown sugar, and whole wheat.
2. Fast Food & Junk Food
Fast food items and junk food can trigger Diabetes in minutes. They contain large quantities of saturated and trans fats which can increase cholesterol levels in the blood. This may make you prone to type 2 diabetes. Trans fats can be found in store-bought baked items and fried food in restaurants, while saturated fats can be found in fatty meats, butter, and whole-fat milk, and cheese. We suggest you opt for healthy snacks like fruits and nuts and make your food in Olive Oil.
3. Sweetened Drinks
Sugary drinks like Coke, Pepsi, and even sweetened tea are linked to an increased risk of type 2 diabetes. Sugar results in weight gain and may increase insulin resistance in your body. People who take more than two sugary drinks are at a 26% higher risk of developing type 2 diabetes. Hence we recommend that you steer clear from such drink and keep yourself hydrated with mineral water.
4. Red Meat
While Red Meat is a great source of energy, it brings bad news for people who suffer from Diabetes. Whether it be red meat or processed red meat, they both are linked to type 2 Diabetes that is the most prevalent form of the disease. Even taking a small 3-ounce serving per day of red meat can increase the risk of type 2 diabetes by 19%. We recommend you to incorporate more vegetables in your diet and only opt for fish or chicken to fulfill the need for meat.