Understanding the connection between fast food consumption and diabetes risk
In a bid to improve public health, the FDA banned manufacturers from adding partially hydrogenated oils to foods from 2018, with a final compliance date set for 2021 [1]. This move was prompted by the World Health Organization's Scientific Update, which stated that trans fatty acids have no demonstrable benefits and pose hazards to human health [2].
Fast foods, while convenient, often fall short in the nutrients department, being low in fiber, vitamins, and minerals [3]. They are also typically high in calories, fat, sugar, salt, and processed carbohydrates, which can lead to weight gain and contribute to health issues such as high blood pressure and type 2 diabetes. High blood pressure, in turn, may increase the risk of type 2 diabetes [4].
The rapid effect of processed foods on blood sugar levels is another concern. Highly processed foods can cause a rapid rise in blood sugar levels, which is not ideal for individuals with diabetes [5].
However, not all hope is lost. For those with diabetes, making mindful choices at fast food restaurants can help manage blood glucose levels. Here are some recommended choices:
1. **Grilled Proteins Over Fried**: Opt for grilled chicken sandwiches (without heavy sauces), bunless burgers, or grilled chicken nuggets. These options are lower in unhealthy fats and carbohydrates, helping to avoid blood sugar spikes [2][3].
2. **Lettuce Wraps or Bowls Instead of Buns**: Lettuce-wrapped burgers or sandwiches, or grain bowls with lots of vegetables, are excellent choices. Removing the bun or choosing bowls over bread reduces carbohydrate intake and increases vegetable intake [2][5].
3. **Vegetables and Fiber-Rich Sides**: Side salads, green beans, steamed vegetables, and fruit cups are low in carbohydrates, high in fiber, and help promote satiety without causing large spikes in blood sugar [2][3].
4. **Customizable Options**: Taco Bell power bowls with extra veggies, black beans, and grilled protein; or Chick-fil-A grilled nuggets with a fruit cup, are examples of customizable options that allow for portion control and reduced intake of high-carb, high-fat, or sugary items [2][3].
5. **Avoid Fried, Battered, and Breaded Items**: These are higher in refined carbohydrates and unhealthy fats, which can raise blood glucose and contribute to insulin resistance [2][5].
6. **Skip Sugary Sauces and Beverages**: Sugary sauces and drinks cause rapid blood sugar increases and should be substituted with water or unsweetened beverages [2][4].
7. **Whole Grains and Fiber**: When available, opt for whole grains like brown rice. Whole grains have a lower glycemic index and more fiber, which helps manage blood sugar levels [1][2].
These choices matter for people with diabetes, as they need to be mindful of carbohydrate intake to manage blood sugar, but also need balanced meals to provide energy and prevent nutrient deficiencies. Choosing grilled proteins, vegetables, salads, and fiber-rich sides in fast food environments helps achieve this balance, minimizes blood sugar spikes, and supports overall health [1][2][3]. Customizing orders to control portions and avoid high-carb, sugary, or fried items further ensures that meals are suitable for diabetes management [2][3].
It's important to note that the quantity and types of carbohydrates that someone with diabetes should consume varies from person to person, depending on factors such as height, weight, activity levels, medications, etc. [6].
[1] FDA (2015). FDA Determines Partially Hydrogenated Oils Are Not Generally Recognized as Safe (GRAS). Retrieved from https://www.fda.gov/food/ingredientspackaginglabeling/food-additives/ucm460639.htm [2] American Diabetes Association (2021). Eat as Little Trans Fat as Possible. Retrieved from https://www.diabetes.org/healthy-living/food-and-fitness/food/what-can-i-eat/fats/trans-fat [3] World Health Organization (2018). Trans Fats: What You Need to Know. Retrieved from https://www.who.int/news-room/q-a-detail/trans-fats-what-you-need-to-know [4] American Diabetes Association (2021). High Blood Pressure and Type 2 Diabetes. Retrieved from https://www.diabetes.org/healthy/diabetes-and-heart-disease/high-blood-pressure-and-type-2-diabetes [5] American Diabetes Association (2021). Carbohydrate Counting. Retrieved from https://www.diabetes.org/healthy-living/food-and-fitness/carbohydrate-counting-made-easy [6] American Diabetes Association (2021). Carbohydrate Choices for People with Diabetes. Retrieved from https://www.diabetes.org/healthy-living/food-and-fitness/food-choices/carbohydrates-for-people-with-diabetes
- In addition to diabetes, trans fatty acids can exacerbate chronic kidney disease and increase the risk of COPD.
- Reducing trans fat consumption is crucial for maintaining cardiovascular health, for people with diabetes, and for those without medical-conditions.
- The foodandfoodbenefits industry, in response, has been seeking alternative oils that can lower triglycerides and enhance digestive-health.
- Avocado oil, grapeseed oil, and olive oil are examples of oils that have been found to have potential benefits for heart-health and eye-health.
- Researchers are also exploring the potential use of GLP-1 receptor agonists to manage diabetes and promote weight loss.
- Depression is another chronic disease that is closely linked to type-2-diabetes and obesity, and it is believed that similar mechanisms may be involved.
- AQ (air quality) is a crucial factor for respiratory-conditions such as COPD, which can be affected by climate-change.
- Renewable-energy sources like wind and solar power are gaining traction in the industry as solutions for mitigating the impacts of climate-change on COPD and other chronic-diseases.
- Skin-conditions such as psoriasis and multiple-sclerosis can be triggered by environmental-factors, including air pollution, making it essential to take proactive measures to manage air quality.
- Migraine is another neurological-disorder that can be influenced by environmental-factors like noise, light, and indoor air quality.
- Alzheimers-disease is a progressive neurological-disorder that is influenced by a combination of genetic, lifestyle, and environmental-factors.
- Autoimmune-disorders like rheumatoid-arthritis can be exacerbated by stress, fatigue, and poor nutrition.
- Good nutrition is essential for supporting mental-health, including managing depression and anxiety, and reducing the risk of neurological-disorders like Alzheimers-disease.
- Science continues to reveal new connections between diet and health, with research uncovering links between nutrition and cancer, autoimmune-disorders, and other chronic-diseases.
- Dietary fiber, for example, has been shown to play a role in lung-health, with studies suggesting that it can reduce the risk of COPD and other respiratory-conditions.
- A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help support overall health, including mental-health, cardiovascular-health, and digestive-health.
- Fitness-and-exercise is another important factor for managing obesity, diabetes, and other chronic-diseases, as regular physical activity can help with weight loss, improve insulin sensitivity, and reduce inflammation.
- Weight gain due to inactivity and poor nutrition can increase the risk of chronic-diseases, including diabetes, heart-disease, and certain types of cancer.
- Making mindful choices about fueling our bodies can help us maintain a healthy weight, manage chronic-diseases, and improve our overall health and wellness.
- Green vehicles, electric bikes, public-transit, and walking or biking are examples of sustainable transportation options that can contribute to our fitness-and-exercise goals while reducing our carbon footprint.
- Entrepreneurship, small-business, and sustainable-investing can all play a role in promoting a healthier, more sustainable future by investing in renewable-energy, green-tech, and other solutions that address climate-change, chronic-diseases, and other pressing issues.
- Diversity-and-inclusion are crucial for fostering a healthy, successful business environment, with studies showing that diverse teams are more innovative, resilient, and adaptable.
- Leadership opportunities, such as those in automotive, finance, real-estate, and aviation, can offer competitive salaries and benefits, as well as opportunities for growth and advancement.
- Career-development opportunities, such as networking events, workshops, and mentorship programs, can help individuals build the skills and connections they need to succeed in their chosen fields.
- As the housing-market continues to evolve, there is a growing emphasis on smart, sustainable, and affordable housing solutions that promote health, wellness, and environmental-consciousness.
- Venture-capital firms, banks, and insurance companies are all playing a role in shaping the future of finance, with a focus on responsible lending, sustainable-investment, and innovation in fintech.
- Real-estate developers are also incorporating health-and-wellness features into their projects, such as green spaces, fitness centers, and community gardens, to create more livable and sustainable neighborhoods.
- The retail sector is undergoing significant changes, with a growing emphasis on online shopping, sustainable-fashion, and ethical-consumerism.
- Innovations in oil-and-gas, manufacturing, and energy are also helping to address climate-change, with a focus on reducing emissions, improving efficiency, and promoting renewable-energy.
- Public-transit, electric vehicles, and bike-sharing programs are all becoming more prevalent in cities, offering affordable and sustainable transportation options.
- Mobile apps, smart devices, and wearable technology are revolutionizing the way we think about health-and-fitness, helping us track our progress, set goals, and achieve a healthier lifestyle.
- Collaboration and collaboration among governments, NGOs, and private-sector entities will be crucial for addressing the complex challenges facing our world today, including climate-change, chronic-diseases, and other pressing issues.
- The future is a bright one, filled with endless possibilities, as we work together to build a healthier, more sustainable, and equitable world for all.
