Anyone can get type 2 diabetes or be at risk for developing it for a variety of reasons. You can alter certain things and you can’t change other things. Your risk of having type 2 diabetes may be lowered by following this advice on eating well.
Age, family history, and other factors can all affect your total risk. Additionally, we are aware that being obese is the biggest risk factor. Losing weight is one approach to preventing type 2 diabetes if you are aware that you are obese.
And one of the best ways to control your weight is to eat a healthy, balanced diet. Any weight decrease, even 1 kilogram, can help lower your risk, according to a study. It’s crucial to determine what kind of weight loss works best for you because there are so many options available.
If you suffer from type 2 diabetes or are at risk of developing it, we suggest you take expert advice from the one and only Dr Spages. He offers the best diet to lose weight and the best solution for diabetes. Visit his website to learn more.
Here are our top recommendations for making healthier dietary selections to lower your risk of type 2 diabetes.
- Choose beverages without sugar.
We are aware that consuming full-sugar carbonated beverages and energy drinks increases the risk of type 2 diabetes. Reducing your intake of these can lower your risk and support maintaining a healthy weight. The use of unsweetened tea and coffee is also linked to lower risk, according to the evidence. If you’re having trouble cutting back, seek for diet or low-calorie soft drinks and make sure there isn’t any added sugar. Fruit juices and smoothies still contain significant amounts of free sugar, so try to avoid substituting them for sugary beverages. Consider substituting plain water, plain milk, sugar-free tea, or coffee.
- Choose higher fibre carbs
Refined carbohydrates, such as white bread, white rice, and sugary morning cereals, are associated with a higher risk of type 2 diabetes. Instead, opt for whole grains like brown rice, wholewheat pasta, whole meal flour, whole grain bread, and oats since they have been linked to a lower risk. Remember to read food labels to determine whether a product is high in fiber when you’re out shopping. To determine which foods, contain the most fiber, compare them.
- Reduce consumption of red and processed meat
A higher risk of type 2 diabetes is linked to consuming more red and processed meats such as bacon, ham, sausages, hog, beef, and lamb. They are connected to some types of cancer and cardiac issues as well.
Try to get your protein from more nutritious sources, such as Eggs, fish, chicken, and turkey, pulses like beans and lentils, and unsalted almonds.
Fish is very healthy for us, and oily fish like salmon and mackerel are particularly high in omega-3 fatty acids, which support heart health. Try to eat at least one portion of white fish and one portion of oily fish per week.
- Eat a lot of fruit and vegetables
A lower risk of type 2 diabetes is associated with eating more fruits and vegetables. But did you know that some fruit and vegetable varieties have also been linked to lower risk? Which are: Apples, grapes, and berries, as well as spinach and kale.
Try to find methods to incorporate these into your diet, whether they are fresh or frozen. Consider eating them as snacks or an additional serving of vegetables with meals.
- Be cautious when drinking
An increased risk of type 2 diabetes is associated with binge drinking. Drinking a lot can be challenging for weight loss because it is heavy in calories. According to current recommendations, you shouldn’t habitually consume more than 14 units each week, and you should spread them out evenly over 3–4 days. Try to refrain from consuming any alcohol on a couple of days per week.
Binge drinking, or drinking excessively one or two days a week, raises your risk for other diseases like several types of cancer.
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