World Diabetes Day 2024: Are your favourite snacks increasing your blood sugar levels? Experts decode

Indian cuisine is undoubtedly one of the most famous cuisines across the world. It is popular for its rich taste and cultural significance; one thing that also makes it famous is the vast variety of fried foods.

From food items like'samosa's' to'street-style chowmine' or 'chole bhature', we Indians love to binge on it. But do you know that these famous snacks play a major role in fuelling several health conditions, including the higher risk of diabetes?

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A long-term study published in the Harvard T.H. Chan School of Public Health revealed that people who eat a lot of fried foods may have a heightened risk of developing type 2 diabetes and heart conditions. Well, India is considered the ¡®diabetes capital¡¯ of the world, affecting about 77 million people in 2021, as per the World Health Organization (WHO); the study is a trigger warning for many.

On World Diabetes Day, let¡¯s address the issue and raise awareness about the link between fried foods and diabetes, and how to tackle it.

According to Dr. Nishant Bansal, Consultant Paediatrician & Neonatologist, Motherhood Hospitals, Noida, ¡°One has to limit the consumption of fried foods to ensure sugar regulation and keep diabetes at bay. Regular blood sugar monitoring is also key to understanding the health status and initiating timely intervention.¡±

Fried foods are usually high in fat content that causes inflammation and insulin resistance in the body, which in turn increases the risk of diabetes. Can a switch to healthier cooking choices at home like stir-frying, roasting, or baking help?

Can healthier cooking alternatives¡ªsuch as baking or air-frying¡ªhelp contain risk?

Your favourite fried foods, such as samosas and chips, are high in fat content and cause insulin resistance and diabetes. ¡°Frying creates harmful compounds called AGEs leading to insulin resistance, weight gain, and type 2 diabetes,¡± explains Dr. Anjali Shinde, Clinical Nutritionist, Ankura Hospital for Women and Children, Pune.

Baking and air frying are alternatives to traditional frying, not only by cutting down on excess oil but also by enhancing the flavour profile of foods. Baked and air-fried foods generally contain fewer unhealthy fats and calories compared to fried ones. Dr Bansal points out, ¡°By significantly reducing or eliminating the need for cooking oils, these methods also minimise harmful compounds often formed during high-heat frying processes. Moreover, when you opt for baking or air-frying vegetables and proteins, you retain more vitamins and minerals. But completely avoid deep-fried foods that can harm your health.¡±

What do we know about trans fats and high levels of refined carbohydrates in fried foods?

Trans fats and high levels of refined carbohydrates found in many fried foods disrupt blood sugar regulation, leading to metabolic issues. ¡°These unhealthy fats can trigger insulin resistance, where the body requires more insulin to manage glucose levels effectively. Over time, this can contribute to the onset of type 2 diabetes,¡± adds Dr. Bansal.

It¡¯s crucial to recognise how fried foods laden with trans fats and refined sugars undermine not just immediate energy but long-term wellness.

Now, if you have a craving for these snacks, think again: is it healthy? Come, let¡¯s make a difference by choosing healthier options.

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