A study of 110,000 people found that eating these foods regularly can easily lead to diabetes! Are potatoes also on the list?

According to the latest data, the number of diabetes patients in China has reached 125 million , with a prevalence rate of 11.9%, exceeding the global average. Once you have diabetes, you not only need to take medication for life, but what is more worrying is the many complications it brings, such as heart disease and kidney disease, which often lead to higher disability and mortality rates.

Among the many factors that lead to diabetes, unhealthy eating habits are one of the main risk factors.

Which foods are likely to cause diabetes?

A study involving more than 110,000 people in the journal Diabetes and Metabolism divided 17 commonly eaten foods into three categories: healthy plant foods, unhealthy plant foods, and animal foods.

Healthy plant foods include fruits, beans, nuts, tea and coffee, vegetables, and whole grains .

Unhealthy plant-based foods include fruit juices, potatoes, refined grains, sugary drinks, candies and desserts .

Animal foods include meat, eggs, dairy products, animal fats, seafood or fish, and other foods that come from animals.

Studies have found that people who regularly eat healthy plant-based foods have a significantly lower risk of developing type 2 diabetes. These foods not only help maintain a lower body mass index and blood sugar levels, but also improve kidney and liver function and reduce inflammation in the body.

Conversely, people who frequently consume unhealthy plant-based foods face a higher risk of type 2 diabetes .

So why are potatoes on the list? This is mainly related to the way they are cooked. High-calorie cooking methods such as French fries and potato chips have turned potatoes from a healthy food into a "diabetes booster."

Not eating the right staple food is an important reason

It is worth noting that for diabetes, " eating the right staple food " is crucial.

According to a study by Tufts University in the United States, among the three major unhealthy dietary factors that lead to type 2 diabetes, in addition to excessive consumption of processed meat, two other points are specifically mentioned:

Insufficient intake of whole-grain foods (26.1%)

Excessive consumption of refined rice and flour (24.6%)

This means that if we use rice, steamed bread and noodles as the main source of carbohydrates for a long time, the possibility of developing diabetes will greatly increase.

This is because these foods have a high glycemic index (GI), which can quickly increase blood sugar levels in the human body, thereby increasing insulin resistance and ultimately causing disease.

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Of course, preventing diabetes is not as simple as what to eat or not to eat. The following points are also what we need to pay special attention to:

1. Quit drinking: Excessive drinking will not only lead to excessive energy intake, but may also damage the pancreas and affect insulin secretion.

2. Exercise for at least 150 minutes a week: Exercise can help us consume excess calories, reduce obesity and avoid insulin resistance.

3. Go to bed early: Staying up late can cause endocrine disorders and affect the ability to regulate insulin.