5 Diet Habits You Never Knew Could Raise Your Diabetes Risk

Eating only “starchy” vegetables

It’s great that you fit vegetables into your diet—they provide a healthy blend of nutrients, and a new study found that antioxidants found in produce could help reduce type 2 diabetes risk.

However, it’s best not to pair starchy vegetables with other carbohydrate-rich foods. (Think: rice with sweet potatoes). While too much starch doesn’t directly raise your risk of diabetes, it can contribute to weight gain and blood sugar spikes, both of which could up your risk. As with any food, moderation is key.

“Many people don’t consider vegetables like sweet potatoes, corn, and peas to be sources of starch,” says dietitian Jenifer Bowman. “But if you’re trying to regulate your blood sugar, you need to be aware of overall carbohydrate content.”

To make sure every meal is a balanced one, fill half your plate with non-starchy produce like leafy greens, then fill the rest with equal parts protein and grains or starchy vegetables. (So, quinoa or corn—not both.)

Regularly snacking on dried fruit

It may seem like a healthy snack, but dried fruits can cause blood sugar spikes, and don’t ward off hunger like their fresh counterparts.

“If you eat a whole apricot, you’ll probably feel somewhat full from just one fruit,” says Dr Fatima Cody Stanford. “However, if you’re eating dried apricot, you probably have to eat quite a few of them for the same effect.” This means you’re consuming a tonne more sugar—without the fibre that will blunt its effects on your blood sugar.

“When we dry food, we take away a lot of the fibrous content that promotes satiety and helps to regulate blood sugar,” Stanford explains.

The occasional dried fruit snack won’t hurt you, but Stanford recommends eating this snack sparingly. Instead, opt for the real deal—a fresh apple or juicy grapes, for instance. (The water content in these fruits may also help to keep you fuller, longer).

Not eating enough nuts

The healthy polyunsaturated fats found in nuts and seeds have been found to help prevent type 2 diabetes by improving insulin sensitivity, according to a Swedish study. What’s more, walnuts, in particular, may activate a part of the brain that’s involved in appetite control. Snack on them in the afternoon to help you resist sugary snacks or drinks that contribute to diabetes risk.

Consuming too much red meat

Although red meat is typically associated with heart disease risk, there’s evidence that eating it even in small amounts can increase the risk of diabetes. One meta-analysis from the Harvard School of Public Health found that a daily serving of red meat was associated with a 19% increased risk of type 2 diabetes.

Although researchers aren’t certain how red meat causes an increased risk, its high iron content could play a role by damaging insulin-producing cells. Swapping a daily serving of red meat for a healthier source of protein, like nuts, low-fat dairy, or whole grains was associated with up to a 35% lower risk of type 2 diabetes in the meta-analysis.

Buying processed foods instead of fresh ones

So what should you eat instead?

“Look for lean cuts of protein, whether they’re from animal sources or another source, and avoid meat that’s been processed significantly beyond its native form, like fried chicken tenders,” says Stanford.

But it’s not just processed meat: If you want to lower your risk of developing diabetes, it’s best to choose whole foods whenever possible, including whole grains. Research shows that diets rich in whole grains reduce diabetes risk, while those rich in refined carbohydrates increase risk.

“Many cereal companies have promoted themselves as being a go-to healthy option, but if you really look at their nutritional information, the fibre content is quite insignificant,” says Stanford. Meanwhile, whole grains like rolled oats have fibre that slows down digestion and wards off blood sugar spikes. They’re also rich in nutrients and phytochemicals that may help ward off diabetes.