Jeffrey Salazar
Diabetes is a metabolic disorder characterised by hyperglycaemia resulting from either a deficiency in insulin secretion or the action of insulin. Type 2 diabetes is the most common form of diabetes, affecting about 11% of the American population and causing 1.5 million deaths each year. While genetics and family history are factors in the development of type 2 diabetes, dietary habits and sedentary lifestyles are also major factors in the rising incidence of the disease. Poor diet has been linked to 14 million cases of type 2 diabetes globally, with diets high in red meat, processed meat, potatoes, sugary drinks, refined grains, and low intake of whole grains being the most significant contributors.
| Characteristics | Values |
|---|---|
| Type | 2 |
| Cause | High blood sugar levels caused by a lack of insulin |
| Risk Factors | Diet, physical activity, smoking, age, genetics, race, ethnicity, obesity, sedentary lifestyle, intra-abdominal fat, food insecurity |
| Risk-increasing foods | Fried foods, refined carbohydrates, foods high in saturated fats, foods with added sugars, red and processed meats, sugary drinks, refined carbs, full-fat dairy products |
| Risk-decreasing foods | Fruits, vegetables, unsweetened yoghurt, milk, cheese, oily fish, whole grains |
| Global Incidence | 422 million people affected worldwide by 2022, with 1.5 million deaths each year |
| US Incidence | About 11% of the population has type 2 diabetes, and an additional 96 million American adults have prediabetes |
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What You'll Learn
Fried foods
Poor diet is a reversible factor that can cause type 2 diabetes. Type 2 diabetes is caused by high blood sugar levels due to a lack of insulin or insulin resistance. Insulin is a hormone that moves glucose from food and drink into cells to be used as energy. When there is a lack of insulin, glucose builds up in the blood, leading to symptoms of type 2 diabetes.
While fried foods should generally be avoided, there are alternatives to satisfy cravings without compromising health. Baking foods with a light dusting of herbs and whole-grain breadcrumbs can replicate the taste and crunch of fried foods. It is important to watch what you eat when managing diabetes, and fried foods should not be a regular part of the diet.
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Processed foods
While eating certain foods cannot cause type 2 diabetes, some foods can increase your risk of developing it. Processed foods are a way for food manufacturers to add oils, sugars, salt, and preservatives to increase shelf life and enhance flavour. The result is food that is high in sugar, calories, and sometimes saturated fat, but low in nutrition and fibre.
A large study in 2019 found that people whose diets consisted of 22% processed foods (or 1 in 5 meals containing processed foods) were at a higher risk of developing type 2 diabetes. Foods with trans fats are another type of bad fat that can lead to cardiovascular problems, which in turn increase the risk of diabetes. Foods fried in fatty oils can also lead to weight gain, high cholesterol, and high blood pressure – three risk factors of diabetes. A study by Harvard Health found that eating fried foods four to six times per week increased the risk of type 2 diabetes by 39%. That number jumped to 55% for people who ate fried foods every day.
The consumption of processed and sugary foods, including fast food and sugary beverages, has been increasing in recent decades, along with the rising prevalence of diabetes. This indicates the necessity of exploring the influence of eating habits on diabetes. For example, in Central and Eastern Europe and Central Asia, particularly in Poland and Russia, diets tend to be rich in red meat, processed meat, and potatoes. These regions had the greatest number of type 2 diabetes cases linked to diet. Incidence was also high in Latin America and the Caribbean, especially in Colombia and Mexico, which was credited to the high consumption of sugary drinks, processed meat, and low intake of whole grains.
Socio-economic factors, such as low income, can also lead to the consumption of unhealthy diets. Nutritious foods may be too expensive for some people, limiting their healthy food choices. Foods that are cheaper and easier to find tend to be lower-quality foods that are high in added sugars, saturated fat, and sodium (salt). While these foods can provide plenty of calories, they can increase the risk of developing type 2 diabetes.
However, it is important to note that diet is not the only factor contributing to type 2 diabetes. Uncontrollable factors such as genetics and family history also play a role. Additionally, lifestyle factors such as physical activity and smoking can impact the development of type 2 diabetes.
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Insufficient whole grains
A poor diet can increase the risk of developing type 2 diabetes. While there is no specific food that can cause type 2 diabetes, some foods can increase the risk of developing the condition. Insufficient whole grains in the diet can be one such factor.
Whole grains are an excellent source of fibre and other vital nutrients. They include wheat, corn, farro, oats, and quinoa. Whole grains are a healthier alternative to refined grains, which are stripped of valuable nutrients such as B vitamins, iron, and fibre. Refined grains include white bread, white rice, and sugary breakfast cereals, which have been linked to an increased risk of type 2 diabetes.
Whole grains have a lower glycemic index, which means they are digested more slowly, resulting in a slower and steadier release of sugar into the body. This helps to maintain optimum blood sugar readings, reducing the risk of developing type 2 diabetes. Research has shown that for every 50 grams of whole grains consumed daily, there is a 23% reduced risk of diabetes, with 60 grams being the optimal amount for diabetes prevention.
Whole grains can also help to lower the risk of weight gain, another factor in diabetes risk. They have been found to reduce inflammation and repair insulin signalling and beta-cell dysfunction. Additionally, whole grains can positively impact mental health, as wheat germ has been shown to reduce stress and depression scores in people with diabetes.
It is important to note that while increasing whole grain intake can be beneficial, it should be done as part of a balanced diet that includes a variety of healthy carbohydrates, fats, and proteins.
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Excess refined rice and wheat
Type 2 diabetes is caused by high blood sugar levels due to a lack of insulin or insulin resistance. Insulin is a hormone that helps the glucose in our blood to enter our cells and give us energy. When there is a lack of insulin, glucose builds up in the blood, leading to symptoms of type 2 diabetes. While eating certain foods cannot cause type 2 diabetes, some foods can increase the risk of developing the condition.
Excessive consumption of refined rice and wheat has been linked to rising rates of type 2 diabetes worldwide. Refined rice and wheat are commonly found in processed foods and have a high glycemic index, which raises blood sugar levels. When consumed in large quantities, they can lead to insulin resistance, a condition where the insulin produced by the body does not work properly. Insulin resistance causes glucose from food and drink to build up in the blood, resulting in high blood sugar levels characteristic of type 2 diabetes.
Research suggests that eating whole grains instead of refined grains can help regulate blood sugar levels and reduce the risk of type 2 diabetes. Whole grains are high in fiber, vitamins, and minerals, which have a beneficial effect on blood sugar regulation. Examples of whole grains include brown rice, wild rice, and long-grain rice. These types of rice contain more fiber and nutrients compared to refined rice, such as short-grain white rice.
It is important to note that while diet plays a significant role in the development of type 2 diabetes, other factors such as genetics, family history, age, ethnicity, physical activity, and smoking also contribute to the risk of the disease. Additionally, the occurrence of diabetes can vary among different ethnic groups, and the impact of diet may be influenced by cultural and regional dietary habits.
In conclusion, while excess refined rice and wheat consumption can increase the risk of type 2 diabetes by causing insulin resistance and blood sugar spikes, it is essential to consider other dietary and lifestyle factors that contribute to the overall risk of developing the condition.
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Socio-economic factors
Income and Spending
The relationship between income and diabetes prevalence is complex. On a global scale, high-income countries tend to have higher levels of diabetes. Within countries, a positive correlation exists between per capita income and diabetes prevalence, suggesting that higher incomes are associated with a higher risk of diabetes. This may be due to increased spending on discretionary foods with high caloric content and poor nutritional value.
Employment and Unemployment
Employment and unemployment rates also influence diabetes prevalence. An increase in unemployment can lead to a reduction in net income, potentially decreasing the consumption of discretionary foods and, consequently, lowering the risk of diabetes. Conversely, employment often entails a more sedentary lifestyle, which is a risk factor for diabetes.
Access to Healthcare
Socio-economic status (SES) influences access to healthcare services, which is crucial for diabetes prevention and management. Individuals with lower SES often face barriers to accessing healthcare, including a lack of health insurance. This can result in lower diabetes detection and treatment rates, contributing to higher diabetes prevalence among socio-economically disadvantaged groups.
Education and Awareness
Education levels vary across socio-economic groups and play a role in diabetes management. Higher education levels in a geographic area are associated with increased odds of having a diabetes self-management education program. Additionally, awareness and knowledge about diabetes, including dietary habits and self-care practices, are essential for prevention and control.
Neighborhood and Built Environment
The neighborhood and physical environment in which individuals live impact health outcomes and contribute to health inequities. Residential segregation by race, ethnicity, and SES results in unequal resource distribution, influencing dietary habits and physical activity levels, which are critical factors in diabetes prevention.
In summary, socio-economic factors significantly influence the prevalence and management of diabetes. These factors interact with behavioral and environmental variables, contributing to health inequities. Addressing these disparities and improving health-related behaviors among socio-economically disadvantaged groups are crucial steps towards reducing the burden of diabetes.
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Frequently asked questions
Yes, a poor diet can cause type 2 diabetes. A study by researchers at the Friedman School of Nutrition Science and Policy at Tufts University estimates that poor diet contributed to over 14.1 million cases of type 2 diabetes in 2018, representing over 70% of new diagnoses globally.
Foods that increase the risk of type 2 diabetes include refined carbohydrates, such as white bread, white rice, white pasta, pizza, chips, pretzels, tortilla chips, and crackers. Foods fried in fatty oils can also increase the risk of type 2 diabetes, as they lead to weight gain, high cholesterol, and high blood pressure.
Yes, a diet rich in plant-based components has been shown to reduce the risk of type 2 diabetes. Additionally, some types of fruits and vegetables, unsweetened yogurt, milk, cheese, and oily fish can help lower the risk.
After eating a meal, the body processes carbohydrates into glucose, which enters the bloodstream and causes blood sugar levels to rise. A poor diet can lead to spikes in blood sugar levels, increasing the risk of diabetes complications such as heart and kidney disease, vision loss, or lower-limb amputations.
Yes, besides diet, other factors that can contribute to type 2 diabetes include age, genetics, family history, ethnicity, physical activity, and smoking. Socio-economic factors, such as low income and food insecurity, can also play a role in increasing the risk of type 2 diabetes.
