Foods to avoid: What contributes to development of diabetes
Illustrative photo: How not to eat with diabetes (freepik.com)
Type 2 diabetes is one of the most common chronic diseases in Ukraine, ranking third after cardiovascular diseases and cancer. According to the Ministry of Health, more than 500,000 cases of diabetes were diagnosed in 2024, although the real numbers could be higher due to the difficulty in diagnosis and the asymptomatic course of the disease.
Ukrainian dietitian Oksana Skitalinska explains how to find out if you have diabetes and how to eat to prevent it.
How to check if you have diabetes
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Take a blood test at a laboratory: Choose a blood test from a vein to measure fasting blood glucose levels. A finger-prick test is less accurate.
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Additionally, test for glycated hemoglobin (HbA1c): This shows the average blood glucose level over the past 2-3 months.
If you are 45 years old or older, it is recommended to undergo testing annually, even if there are no symptoms.
What contributes to the development of type 2 diabetes
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Excess weight and obesity, especially around the abdominal area.
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Sedentary lifestyle.
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Genetic predisposition: having diabetes in close family members.
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Unhealthy diet with an excess of sweets, fast carbohydrates, and saturated fats.
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Gestational diabetes during pregnancy or giving birth to a child weighing more than 4 kg.
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Polycystic ovary syndrome in women.
How to eat to prevent diabetes
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Focus on foods with a low glycemic index (GI): These are foods that slowly raise blood glucose levels.
Examples: lean meats, fish, eggs, dairy products, most vegetables (cabbage, zucchini, greens), berries, lemon, buckwheat, oatmeal, whole grain bread.
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Enrich your diet with beneficial nutrients:
- Vitamin C (citrus fruits, broccoli)
- Omega-3 (fish, flax seeds)
- Magnesium (nuts, legumes)
- B vitamins
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Eating routine:
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Eat 2-3 times a day. Drink warm lemon water between meals.
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Limit snacks to healthy options: bran bread, cheese, and vegetable salads.
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Glucose monitoring:
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Use a glucometer to monitor fasting blood sugar levels and 1-2 hours after eating.
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For accurate diagnosis, visit a laboratory.
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Cooking methods:
- Boil, stew, or bake food. Avoid frying to reduce saturated fat intake.
Foods that sharply increase blood glucose levels:
- Sweetened beverages, including packaged juices.
- White bread, cookies, cakes, and sweets.
- Smoothies made with sweet fruits (e.g., bananas).
What else helps prevent diabetes
- Weight control: Maintain a healthy body mass index (BMI).
- Physical activity: 30-60 minutes per day (walking, dancing, sports).
- Quality sleep: 7-8 hours per night.
- Preventive metformin intake (as recommended by a doctor) to normalize glucose levels and reduce insulin resistance.
Regular health monitoring, balanced nutrition, and an active lifestyle are key factors in preventing diabetes.
You may also be interested in reading about 5 changes in life that can help you live longer.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
