Fried food
Fried foods like french fries, fried chicken, or donuts are often high in saturated fat and calories.
Regular consumption of fried foods increases the risk of obesity and type 2 diabetes. Trans fats (trans fatty acids or trans fatty acids, artificial isomers of fatty acids) in frying oils also cause insulin resistance, one of the main causes of diabetes.
Pastries and processed foods
Cakes, cookies, and processed foods are often high in sugar and saturated fat. According to the World Health Organization (WHO), excess sugar from these foods not only increases calorie intake, but also promotes visceral fat gain and insulin resistance.
In particular, fructose in refined sugar can significantly increase the risk of diabetes if consumed regularly.
Sugary drinks
Soft drinks, milk tea, and bottled fruit juices are all sources of highly refined sugar. Research from the American Diabetes Association (ADA) shows that sugary drinks do not provide essential nutrients but quickly increase blood sugar and the risk of obesity.
Drinking one can of soda a day can increase the risk of type 2 diabetes by 26%.
White rice and white bread
White rice and white bread, two familiar dishes in daily meals, belong to the refined carbohydrate group. According to research from the British Medical Journal, refined carbohydrates are digested quickly, causing a sudden increase in blood sugar and reducing insulin sensitivity.
People who eat a lot of white rice have a 27% higher risk of diabetes than those who eat less.
Instant noodle
Instant noodles are a popular fast food, but they are high in refined carbohydrates, saturated fat, and sodium. Research from the Journal of Nutrition shows that instant noodles not only increase the risk of obesity but also have a negative impact on glucose metabolism, especially when consumed regularly.
Why these foods cause weight gain and diabetes:
Increase calorie intake: These foods are often high in calories, exceeding the body's needs.
Stimulates visceral fat accumulation: Sugar and fat in foods promote visceral fat, increasing the risk of metabolic disease.
Insulin resistance: The saturated fats and refined carbohydrates in these foods impair insulin sensitivity, causing sugar to build up in the blood.
How to limit the harmful effects of these foods:
Replace with healthy foods: Choose brown rice, whole wheat bread, or whole grain cereals.
Reduce frequency of consumption: Limit fried foods and processed foods.
Mind your portion size: Control your calorie intake to balance your nutrition.
