As you all know, there is no magical cure for diabetes; you can take steps to reduce your risk of developing the disease. Undoubtedly, the main risk associated with developing diabetes is genetic, but lifestyle factors such as exercise and a healthy diet can help reduce it. So, what constitutes a healthy diet for diabetes prevention?
Some of the best foods to eat every day to lower your risk of type 2 diabetes include:
Choose High Fiber Carbs
Refined carbs like white rice, white bread, and sugary breakfast cereals have increased the risk of type 2 diabetes. Whole grains like brown rice, whole-wheat pasta, wholemeal flour, wholegrain bread, and oats, on the other hand, have been linked to lower risk, so opt for these instead. When you’re out shopping, keep an eye on the food labels to see if something is high in fiber. Compare different foods to see which ones have the most fiber.
Choose Drinks Without Added Sugar
We know that full-sugar fizzy and energy drinks are linked to an increased risk of type 2 diabetes. Cutting back on these can help you reduce your risk and maintain a healthy weight. Drinking unsweetened tea and coffee has also been linked to a lower risk of heart disease. If you’re having trouble cutting back, look for diet or low-calorie soft drinks and make sure there’s no added sugar. Fruit juices and smoothies are not a good substitute for sugary beverages because they still contain free sugar. Try plain water, plain milk, tea, or coffee with no added sugar as a substitute.
Cut Down on Processed and Red Meat
More red and processed meats are linked to a higher risk of type 2 diabetes. They’ve also been linked to heart disease and certain cancers. Instead, protein can be found in a variety of foods, including:
- unsalted nuts
Choose Unsweetened Yogurt and Cheese
You may be undecided about whether to go for total fat or low fat. Fermented dairy products like yogurt and cheese have been linked to a lower risk of type 2 diabetes. When it comes to dairy and the risk of type 2 diabetes, the amount of fat found in these dairy foods isn’t as significant as you might think. What matters most is that you stick to unsweetened options like plain natural or Greek yogurt and unsweetened milk.
Three servings of dairy per day will also help you get the calcium your body requires. A serving of dairy consists of:
- 200ml milk
- 125g yogurt
- 30g cheese
Be Sensible with Alcohol
Overconsumption of alcohol has been linked to an increased risk of type 2 diabetes. Drinking a lot of it can make it difficult to lose weight because it is high in calories. Binge drinking, or excessive drinking on one or two days per week, increases the risk of developing other health problems, such as cancer.
Choose Healthier Snacks
If you want to have a snack, go for:
- unsweetened yogurts
- unsalted nuts
- fruits and vegetables
However, keep track of your portions to help you maintain a healthy weight.
Eat Plenty of Vegetables and Fruits
Increased consumption of vegetables and fruits has been linked to a lower risk of type 2 diabetes. No matter whether they’re fresh or frozen, try to incorporate them into your diet. You can eat them as a side dish or as a snack.
It is not easy to know whether or not you should eat certain fruits because they contain sugar. The good news is that the natural sugar found in whole fruits is not the added (or free) sugar that we should avoid. On the other hand, fruit juices and smoothies contain free sugar, so eat the whole fruit and vegetable instead. You can consult a nutritionist to get better advice.
Cut Down on Salt
Salt consumption increases the risk of high blood pressure, which can lead to heart disease and stroke. High blood pressure is also linked to a higher risk of developing type 2 diabetes.
Intake no more than one teaspoonful (6g) of salt per day. Salt is already present in many pre-packaged foods and ready-to-eat meals. So remember to read food labels and choose foods that are lower in salt. Cooking from scratch helps you to keep track of how much salt you consume. Rather than adding extra salt to your food, experiment with different herbs and spices to add flavor.
Get Minerals and Vitamins from Food Instead of Supplements
You may have heard that taking specific vitamins and supplements can help you avoid developing type 2 diabetes. Currently, there is a lack of evidence to support this claim. You don’t need to take supplements unless your healthcare provider has advised you to, such as folic acid for pregnancy. It is preferable to get all of your vitamins and minerals by eating a variety of foods.
Your health is important, and it is better to invest in it before it gets too late. Live healthily and stay happy!
1- What is the difference between Type 1 and type 2 diabetes?
Well, type 1 is a genetic disorder that often manifests early in life, whereas type 2 is primarily a diet-related disease that develops over time.
2- Can Diabetes Type 2 Be Cured?
Type 2 diabetes has no cure, but losing weight, eating well, and exercising can help you manage it. If diet and exercise aren’t enough to control your blood sugar, diabetes medications or insulin therapy may be required.
3- Can walking cure diabetes?
Yes, walking is beneficial in lowering blood glucose levels and thus improving diabetes control.
4- Can drinking water lower blood sugar?
Regularly drinking water rehydrates the blood, lowers blood sugar levels, and may lower the risk of diabetes.
Book an appointment now, to answer all your queries. You can book an appointment with the top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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