The iron that gives red meat its color can damage the pancreas if not eaten in moderation and increase the risk for diabetes.ĭiets like paleo and the ketogenic diet are helpful for cutting out refined starches and sugars, Mozaffarian said, but may be harmful long term if they encourage people to eat too much red meat or too much protein. Protein in the form of red meat is harmful in another way, Mozaffarian said. So, unless someone is in a meaningful strength training program, they don't need a protein shake or smoothie and should generally avoid excess protein. Too much protein circulates in the bloodstream, raises insulin levels and turns into fat, just like too much starch or sugar does, he said.Įating extra protein doesn't build muscle alone. But, weight gained from fat produced by the liver is more dangerous, accumulating around the liver and other organs in the abdomen and dramatically increases the risk for diabetes as well as heart disease, Mozaffarian said. Weight gained from eating fatty foods accumulates under the skin, puffing out cheeks, arms and thighs. ►Added sugar, a simple carbohydrate, is also well known to trigger diabetes because it's 50% glucose.įructose, which makes up the other 50%, has almost no effect on blood glucose or insulin – but recent research has shown that it, too, plays a role in diabetes, Mozaffarian said.įructose is fine when eaten in low doses in foods that are digested slowly, like fruit. But at high doses, such as in heavily sweetened food or drinks, it triggers the liver to make more fat. These include white rice, white bread and potatoes. ► Refined starches, also known as complex carbohydrates, are chains of glucose molecules and have long been known to trigger this rapid spike in blood glucose. Here is advice from Mozaffarian to help avoid diabetes or keep it under control: It's not just the glucoseįoods that lead to a spike in blood glucose drive up the amount of insulin released into the bloodstream, which over the long term, increases the risk for diabetes and makes the disease harder to control. Latest news: Diabetes drug Mounjaro helped people lose 16% of weight, study finds What is diabetes? What to know about one of the deadliest diseases. "Regardless of your weight, diet has a major impact," he said. Dariush Mozaffarian, a cardiologist and professor of nutrition at the Tufts University Friedman School of Nutrition Science and Policy. While excess weight increases the risk for diabetes, proper nutrition is likely just as important, said Dr. Understanding how diabetes develops can help add to those recommendations and bust some myths. Most people know some features of a healthy diet: eating fruits and vegetables and avoiding soda and fast foods.īut it's more complicated than that. To some degree, the advice is the same nutritionists give everybody: eat lots of fruits and vegetables, whole grains, nuts and seeds and avoid heavily processed, packaged foods. Choose canned varieties of fruit packed in water or in its own juice.More than 10% of Americans have diabetes and roughly half of us are at risk for the disease, but most don't know how to eat to prevent the worst outcomes. Be aware that dried and canned fruit may contain added sugars or syrups. When fresh fruit is not in season, try a frozen, canned, or dried variety. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. Fruitįresh, frozen, or canned fruits are great choices. You can also download My Food Diary to help track your meals. USDA’s MyPlate Plan can help you identify what and how much to eat from the different food groups while staying within your recommended calorie allowance. Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol. Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients.Īccording to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan: Dark, leafy greens, oranges, and tomatoes-even fresh herbs-are loaded with vitamins, fiber, and minerals. Add an array of colors to your plate and think of it as eating the rainbow. An eating plan that helps promote health and manage your weight includes a variety of healthy foods.
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