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As mid-November is an annual commemoration of World Diabetes Day, we focus on a few things that can put you in a higher risk for diabetes. You may not inherit diabetes genetically or thinking you don't really overconsume sweet treats. There are still a number of eating habits that are less-known to trigger diabetic reaction. Therefore, on this week's journal, we will explain those habits so you may be more aware about steps to prevent diabetes early on.
1. Skipping breakfast
Some people tend to skip breakfast in order to reduce overall daily calorie intake, thus helping them lose weight. However, when you deprive your body of food, insulin levels are disrupted, making it harder to control blood sugar.
Breakfast is considered the most important meal of the day, as it fulfills the required amount of energy to start off your day. When you eat nutritious breakfast, consisting of proteins, carbohydrates, and fats in an adequate portion, you won't crave as much food later in the day, thus keeping your portion size steady throughout the day. This habit will then be able to further balance blood sugar levels, keep your metabolism healthy, prevent weight gain, and most importantly, reduce risk of contracting diabetes.
2. Not having enough protein in your breakfast
As one of the three essential macronutrients along with carbohydrate and fat, protein is of the main sources of energy for the body. Research has shown that eating a higher amount of protein at breakfast makes you feel full for longer periods of time and naturally controls your weight. This also means you could have a healthier metabolism and more balanced blood glucose levels, compared when you consume only carbohydrates.
3. Consuming too much carbohydrates for dinner
Carbohydrates have the biggest impact on your blood sugar levels. While carbohydrates are the primary source of energy for your body, eating large amounts of carbohydrates for dinner can cause your blood glucose levels to increase, as well as leading to weight gain because you don't perform as much activities at night compared to morning or afternoon. Anything contributing to weight gain will heavily increase your risk for diabetes. Moreover, research have found that eating late at night raises blood sugar and insulin levels, both of which are also causes of type 2 diabetes.
4. Not eating enough fermented foods
When your gut flora consists of more bad bacteria than good ones, your risk of getting diabetes increases. Low levels of good bacteria can lead to inflammation that may eventually lead to insulin resistance. Therefore, it is important to consume enough probiotics in order to aid digestion and make it function properly. Consume fermented foods like yogurt, sauerkraut, and kimchi for a needed probiotic boost.
5. Too much salt intake
Eating fast food as well as other processed food can easily increase your sodium levels, as well as increasing your diabetes risk. Research have shown that a high salt intake may increase insulin resistance which can lead to the development of diabetes over time. Moreover, high sodium consumption doubles your chances of getting high blood pressure and being overweight, two more risk factors for diabetes. Make sure to monitor your sodium intake as it shouldn’t exceed 2,300 mg daily.