In years past it was relatively easy to choose the “right” foods because there were far fewer options than there are today. For example, today, so-called “fast food” joints can be found on every corner and sugary, fatty snack foods are easily available at most local grocery and convenience stores. (An entire bag of Oreos or tub of cookie dough ice cream, anyone?) 

Here’s a fact all men need to know; eating the wrong types of food can lead to both diabetes and obesity. In this informative article we’ll take a quick look at which foods are most likely to cause both of these health issues and what you can do to prevent or recover from them.

1. Sugary Drinks

Coca Cola and other sodas, energy drinks, sweetened coffee, and even fruit juice are ridiculously high in sugar and, in most cases, calories. Drinking these products too often can make you gain weight and greatly increase your risk of type 2 diabetes. The high levels of sugar in these drinks also causes a spike in blood sugar levels, which can lead to insulin resistance over time. 

Alternative Choice: Drink water with a squirt of lemon juice, unsweetened tea, or flavored sparkling water with no added sugars.

2. Fast Food

Hamburgers, French fries, and fried chicken are three of the most common “fast foods”. All of them, and many others, are loaded with unhealthy fats and calories and usually cooked in unhealthy oils. Eating these foods frequently can lead to weight gain and higher blood sugar levels, which can lead to diabetes. 

Alternative Choice: Opt for healthier options like grilled chicken, salads, or homemade meals with lots of vegetables. (Avoid creamy salad dressings, also, which are loaded with unhealthy fats.)

3. Candy and Pastries

Candy, cakes, and cookies are packed with sugars and unhealthy fats. These cause weight gain if eaten in high amounts and almost immediately affect your blood sugar levels. The problem is compounded by the fact that sugar is highly addictive, meaning that the more you eat, the more you want.

Alternative Choice: Choose fruits like grapes, apples, and blueberries or low-fat yogurt instead of candy or pastries. Sugar-free mints and gum are also an alternative, although many of the sugar replacements they use can also be harmful to a man’s health.

4. White Bread and Pasta

These beloved (and highly unhealthy) food products are made from refined grains, which can quickly raise your blood sugar levels. They also have fewer nutrients compared to whole grains, and don’t quench your hunger, which leads to eating more of them to feel “full” and satisfied. 

Alternative Choice: Switch to whole-grain bread and pasta, which are better for your health. Even better, cut down on both foods and only eat them occasionally.

5. Highly Processed Foods

Here’s the thing; ALL foods are processed, including so-called organic foods and even raw foods. (Grass-fed beef is processed before being shipped to your local grocery, for example, unless you go directly to the farmer who has the cows.)

Foods like chips, microwave meals, deli meats, and packaged snacks often contain staggeringly high amounts of sugar, salt, and unhealthy fats. Regularly eating these foods can lead to ~ you guessed it ~ weight gain and increased risk of diabetes. 

Alternative Choice: Thoroughly read food labels when shopping and choose items with less sugar, salt, and healthier fats. Try to choose foods that have less than 10 (or even less) ingredients.

Healthy Eating Tips for Men of All Ages

1. Eat More Vegetables and Fruits

Fruits and vegetables are low in calories and high in nutrients. They help you feel full without adding many calories to your diet. They also contain natural fructose rather than refined white sugar, so you’ll have less of an insulin spike when eating them.

2. Choose Whole Foods 

Focus on eating whole foods like fruits, vegetables, lean proteins, and whole grains. These foods help keep your blood sugar levels stable and prevent weight gain.

3. Watch Portion Sizes

Eating too much of even healthy foods can lead to weight gain. Use smaller plates (it actually works!) and pay attention to your hunger cues. 

4. Stay Active

Regular exercise helps maintain a healthy weight and improves your body’s ability to use insulin.

5. Stay Away from Deep Fried Foods

Deep fried foods are delicious, there’s no denying it. However, they are also one of the worst foods you can put in your body, thanks to their high level of unhealthy trans fats. Deep fried foods are also filled with harmful compounds like the carcinogen acrylamide and cause digestive problems for many men.

By making these changes, you can help prevent both diabetes and obesity. Remember, eating a balanced diet and staying active are key to staying healthy. It’s also highly recommended you drink 6 to 8 glasses of water every day.

Sources

1. [toppr.com - Healthy Food Essay for Students and Children](https://www.toppr.com/guides/essays/healthy-food-essay/)
2. [medicalnewstoday.com - Foods and drinks to avoid with diabetes](https://www.medicalnewstoday.com/articles/317718)