概述

Junk foods are everywhere. You see them in vending machines, rest stops, stadiums, and hotels. They’re sold at movie theaters, gas stations, and bookstores. And if that wasn’t enough, incessant advertising promotes junk food on television.

Junk foods are high in calories but low in nutritional value. In general, these foods include processed and prepared snack foods with long, often unpronounceable ingredient lists.

这些食物中发现的多余糖和脂肪会导致体重增加。这种过多的体重与糖尿病有关。

发展2型糖尿病的主要风险因素之一是超重。当您携带过多的脂肪组织，尤其是在中段周围时，身体的细胞可能会耐胰岛素。胰岛素是一种激素，可将糖从血液中移出并进入细胞。

When your cells are unable to use insulin properly, your pancreas mistakes this as a need for more insulin, so it pumps out more. Eventually your pancreas will wear out and stop producing enough insulin to keep your blood sugars under control. This causes you to develop diabetes, a condition characterized by high blood sugar levels.

垃圾食品经过高度加工，卡路里高。它们倾向于几乎没有维生素和矿物质，通常纤维较低。垃圾食品通常还含有大量添加糖，并且饱和脂肪和反式脂肪含量高。这可能会导致他们更快地消化，这可能会升高血糖水平并增加不良胆固醇水平。

根据美国糖尿病协会（ADA），饱和脂肪会提高您的胆固醇水平。这使您面临更大的心脏病，心脏病发作和中风的风险。ADA建议人们从饱和脂肪中获得不到10％的卡路里。

Trans fat also increases your cholesterol level. It’s even worse than saturated fat because it raises bad cholesterol levels and lowers good cholesterol levels. Trans fat is liquid oil that has solidified, also called hydrogenated fat. It can be tricky to spot because food producers can list 0 grams of trans fat on labels if there is less than 0.5 grams in the product.

对于糖尿病患者，限制垃圾食品中发现的糖和脂肪很重要。这有助于保持您的体重和血糖水平。ADA建议限制这些食物，因为它们通常取代您体内其他更多营养食品。

与许多其他不良习惯一样，很难打破垃圾食品习惯。即使您避免了显然含有糖和脂肪的食物，例如蛋糕和炸菜，脂肪和糖也可以潜伏在您最不希望的食物中。玉米饼片，面条，松饼，羊角面包和奶油在咖啡中溅出的奶油可能会含有简单的糖，并含有有害脂肪。糖还出现在调味的酸奶和调味品中，例如沙拉酱，蛋黄酱和番茄酱。它在一些无脂肪的食物中也大量发现，因为它用来代替脂肪。

许多患有糖尿病的人发现，控制对有害脂肪和糖的摄入量的最佳方法是成为受过教育的消费者。这包括学习如何阅读营养标签以发现有害脂肪和糖。它还包括在家中更经常烹饪以控制成分。

You can also control your blood sugar level and diabetes by eating:

  • foods that are low in sodium
  • 饱和和反式脂肪低的食物
  • whole unprocessed carbs such as vegetables, fruits, and whole high fiber grains
  • a managed amount of carbohydrates
  • an adequate amount of protein

Also, eating smaller meals instead of three large meals a day can help you manage your hunger better. Getting plenty of exercise will help you lower your blood sugar too.

您还可以在进食时保留食物日记，以及多少。这将帮助您看到：

  • 如果您要暴饮暴食或吃压力
  • if you have any other bad eating habits
  • 如果您经常吃特定的垃圾食品

尝试将垃圾食品与健康的替代品交换。如果您喜欢外出就餐，最好避免快餐店。如果您偶尔会沉迷，ADA有这些技巧，可以使您的快餐饮食更健康：

  • 不要属于订购豪华或超大食​​品选择的陷阱，因为这是一个不错的价值。它可以节省您的钱，但不能节省卡路里，糖或脂肪消耗。
  • Avoid fried foods and go for grilled or broiled instead. Choose lean meats such as turkey or chicken breast.
  • 观看调味品。芥末比蛋黄酱，番茄酱或浓酱更健康。
  • 早晨，坚持使用全晶粒高纤维面包，面包或英式松饼，它们的卡路里和脂肪较低。
  • 订购汉堡，没有奶酪，奶酪有额外的卡路里和脂肪。
  • 沙拉棒很好，但限制了培根和奶酪等浇头。选择更健康的脂肪选择，例如坚果，种子和鳄梨。在胡萝卜，辣椒，洋葱，西兰花，花椰菜和芹菜以及绿色上加载。
  • 如果吃披萨，请选择全麦薄皮和蔬菜浇头。

Considering how pervasive junk food is in the United States, it can be hard to resist. People with diabetes have to pay special attention to their diets to control their weight and ultimately their blood sugar level. Resisting the urge to overeat junk food may be even more challenging. You should limit junk food and choose healthy alternatives whenever possible. This is ideal not just for diabetes, but also for overall health.