Diabetes type 2: Four simple diet tips to lower your risk of the chronic condition
Type 2 diabetes can be a 'devastating diagnosis' says expert
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The Centers for Disease Control and Prevention (CDC) recognise pre-diabetes as a “serious” ailment. The condition not only puts you at risk of type 2 diabetes, it also puts you at risk of heart disease and stroke. Thankfully, pre-diabetes transforming into type 2 diabetes is preventable; the CDC add that it should be seen as “a fork in the road”. Taking the right turn at this crucial junction could stop further health conditions mounting up in the future.
Certain risk factors for developing pre-diabetes include:
- Being overweight
- Being 45 years or older
- Having a parent, brother, or sister with type 2 diabetes
- Being physically active less than three times a week
- Ever having gestational diabetes (diabetes during pregnancy)
- Given birth to a baby who weighed more than nine pounds
One way to help minimise your risk of type 2 diabetes is to be more mindful of what you eat.
The charity Diabetes UK said: “Eating a healthy, balanced diet is way great way to manage your weight. Losing even 1kg can help to reduce your risk.”
The focus should be on eating wholegrain versions whenever possible, such as brown rice, wholewheat pasta, wholemeal flour and wholegrain bread.
This is because refined carbohydrates, such as white rice, are linked with an increased risk of type 2 diabetes.
Eat less red meat
Red and processed meats aren’t great for your health, and they’ve been linked to heart problems as well as diabetes.
Red and processed meats
Healthier alternatives include chicken and turkey, which are great sources of protein.
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Fruit and veg
There’s a reason why five-a-day is so heavily encouraged by health bodies around the world.
The vitamins and minerals from fruit and vegetables are great for your body.
Moreover, certain fruit and vegetables have been associated with a reduced risk of type 2 diabetes. These are:
“It doesn’t matter whether they are fresh or frozen, try to find ways to include these in your diet,” said Diabetes UK.
Healthy fats can provide much-needed energy, but fats aren’t all the same.
Saturated fats are to be minimised, such as butter, which can increase the amount of cholesterol in the blood.
Instead, healthier fats can be found in:
- Unsalted nuts
- Olive oil
- Rapeseed oil
- Sunflower oil
No added sugar
When it comes to quenching your thirst, the tipple you choose is important.
“There is a link between having full-sugar fizzy and energy drinks, and an increased risk of type 2 diabetes,” noted the charity.
Therefore, the less fizzy energy drinks you consume, the better off you’ll be.
“Try not to replace sugary drinks with fruit juices or smoothies as these still contain a high amount of free sugar,” added the charity.
Diabetes UK also suggested to drink unsweetened tea or coffee, meaning you shouldn’t add any sugar in your hot drinks.
Instead, the best drinks of choice are plain water, plain milk, and unsweetened tea and coffee.
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