Diabetes and Food

By: Trent Shuford
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Nutrition Weight Loss
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September 17, 2021
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7 Min read

People enjoy eating food. For many people across the United States, going out to eat at popular restaurants is a common form of entertainment. However, you may not realize that the foods you eat regularly could cause a diabetes diagnosis later in life.

What is Diabetes?

Diabetes is a lifelong illness that affects the body’s ability to make and use insulin properly. When we eat, the food we consume breaks down into sugar and goes into our bloodstream. This signals our pancreas to release insulin to turn the sugar in our cells into energy. However, if you’re a diabetic, your body does not communicate with insulin effectively, causing the blood sugar to remain in the bloodstream. High blood sugar levels can cause a person to feel fatigued because the kidneys are working extra hard to expel the excess sugar. Because of this, it is common for people who are diabetic to tire more easily.

In the United States, there are currently 34.2 million people living with diabetes. There are four main types of diabetes:

Type 1 diabetes
Type 2 diabetes
Prediabetes
Gestational diabetes

We will discuss these four in detail below.

Type 1 Diabetes

For the longest time, Type 1 diabetes was commonly referred to as juvenile diabetes because we knew it primarily affects children, teens and young adults. This type of diabetes occurs when the pancreas creates little or no insulin. Because of this, those with Type 1 diabetes have to take insulin throughout the day to keep their blood sugar levels at a healthy range.

Symptoms of Type 1 diabetes include:

Weight loss
Increased thirst
Blurry vision
Fatigue
Frequent urination and/or wetting the bed
Extreme hunger

While Type 1 diabetes affects juveniles, it’s important to note that it can start at any age. The exact cause of Type 1 diabetes is still unknown, however, the Mayo Clinic points out that certain factors such as living far from the equator and having a family history of diabetes may contribute to a person’s risk of developing the disease.

Complications from Type 1 Diabetes

Any individual living with Type 1 diabetes is at risk of developing the following conditions later on in life:

High blood pressure, heart disease, and stroke
Kidney disease or kidney failure, potentially requiring dialysis
Nerve damage and poor blood flow to the feat, potentially requiring amputation
Pregnancy complications such as miscarriage and still birth
Gum disease

As it stands, Type 1 diabetes is not preventable and there is no cure, meaning that proper maintenance is necessary to keep Type 1 diabetes under control.

Type 2 Diabetes

Unlike Type 1, Type 2 diabetes is controllable by proper diet and exercise. Commonly referred to as adult-onset diabetes, people are much more likely to develop Type 2 diabetes as they age. This type of diabetes develops when your pancreas either doesn’t produce enough insulin or your cells become insulin resistant, causing an improper regulation of sugar in the bloodstream.

One surprising fact about Type 2 diabetes is that many people do not realize they are living with it due to how slowly the disease develops. Symptoms of Type 2 diabetes include:

Increased thirst
Blurry vision
Frequent urination
Fatigue
Dark patches of skin on the neck and/or armpits

Experts recognize that being overweight and physically inactive can drastically increase your chances of developing Type 2 diabetes. Typically, the hormone insulin will move the sugar from your bloodstream and into the cell for energy, however, with Type 2 diabetes, your cells become resistant to normal insulin communication which results in the inability to transport the sugar out of your bloodstream. This means that the more sugar and carbohydrates you eat, the less your body can manage your blood sugar levels properly.

Risk factors of developing Type 2 diabetes include:

Being 45 years or older
Being overweight or obese
Having a family history of Type 2 diabetes
Being physically inactive
Having fat stored in your abdomen
Having Polycystic ovary syndrome, which causes irregular periods and excessive hair growth
Giving birth to a baby that weighs over 9 pounds

One of the major reasons physical activity lowers your risk of developing Type 2 diabetes is because it not only helps to control your weight, but it uses glucose as energy, causing your cells to become more responsive to insulin.

Prediabetes

Prediabetes is the equivalent of a warning. Anyone with prediabetes has high blood sugar levels, which can turn into Type 2 diabetes later on in life. As a result, you may already have damage to your kidneys or heart. However, adopting new lifestyle habits can help bring your high blood sugar levels back down to normal and possibly avoid developing Type 2 diabetes.

Like the other two types of diabetes, individuals who have prediabetes may have blurry vision, increased thirst and frequent urination. Your doctor will perform a blood sugar screening to determine if you are at risk of developing Type 2 diabetes and develop a plan to avoid it.

Gestational Diabetes

Gestational diabetes occurs during pregnancy. In a pregnant woman, the placenta produces hormones that cause your body to store glucose in your bloodstream, however, if your pancreas cannot produce enough insulin or stops making it, you can develop gestational diabetes. In most cases, this will go away after delivery. If not, it is then called Type 2 diabetes.

Foods That Cause Diabetes :

Sugary drinks like soda
Fruit flavored yogurts
White bread, rice and other white grains
Flavored caffeinated beverages
Sweet snacks such as candy and cookies
Honey
Frozen dinners
Peanut butter
Coffee creamers

Foods that are significantly high in trans fats, such as peanut butter and margarine, cause the body to make more belly fat, which can put you at a higher risk of developing Type 2 diabetes. They also increase inflammation and insulin resistance.

Foods That Prevent Diabetes

Avocados
Flax seed
Colorful fruits such as blueberries and grapefruit
Lean grass-fed and wild-caught meats such as turkey, chicken and seafood
Foods made with ancient sprouted whole grains and high in fiber
Spinach and other dark leafy greens

How Can I Avoid Getting Diabetes?

While you may not always be able to prevent diabetes because of genetics, adopting the following lifestyle habits may lower your risk:

Be mindful of how much you eat and practice portion control
Work out often, walking after each meal
Remove sugar from your diet as much as possible
Cut back on refined carbohydrates like pasta, breads, and crackers
Avoid sugary beverages and drinking more water instead
Adhere to a low-carb, high-fiber diet

The most important thing when trying to prevent diabetes is to watch what you eat and avoid foods and beverages that are high in sugar. Type 2 diabetes is manageable, however, with the right nutrition and mindfulness, it is preventable. Check with your provider or one of our health coaches to learn how you can avoid diabetes.

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