Lots of factors can contribute to someone being at risk of or diagnosed with type 2 diabetes. There are some things that you can change and some you can’t. Our tips on healthy eating could help reduce your risk of developing type 2 diabetes.
Things like your age, ethnicity and family history can all contribute to your overall risk. We also know that having obesity is the most significant risk factor. If you know you have obesity, losing weight is one way you can prevent type 2 diabetes. Visit https://www.amny.com/
And eating a healthy, balanced diet is way great way to manage your weight. Any amount of weight loss can help, research shows losing even 1kg can help to reduce your risk. There are so many different ways to lose weight, so it’s important to find out what works best for you.
We know that not everyone who is at risk or living with diabetes type 2 diabetes is carrying extra weight. But whether you need to lose weight or not, it is still important to make healthier food choices. Research tells us that there are even certain foods that are linked to reducing the risk of type 2 diabetes.
Here are our top tips for healthier food choices you can make, to reduce your risk of type 2 diabetes.
1. Choose drinks without added sugar
We know there is a link between having full sugar fizzy and energy drinks, and an increased risk of type 2 diabetes. Cutting down on these can help to reduce your risk and support keeping your weight down. Evidence also shows that drinking unsweetened tea and coffee is associated with a reduced risk. If you are finding it hard to cut down, look out for diet or low calorie versions of soft drinks and check there’s no added sugar. Try not to replace sugary drinks with fruit juices or smoothies as these still contain a high amount of free sugar. Try plain water, plain milk, tea or coffee without added sugar, as replacements.
2. Choose higher fibre carbs
Eating white bread, white rice and sugary breakfast cereals known as refined carbs are linked with an increased risk of type 2 diabetes. But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead. When you’re out shopping remember to check food labels to see if a food is high fibre. Compare different foods to find the ones with the most fibre in them. Check out the latest performer 8 reviews.
Other healthy sources of carbs include:
fruit and vegetables
pulses such has chickpeas, beans and lentils
dairy like unsweetened yoghurt and milk
Having more fibre is also associated with lower risk of other serious conditions such as obesity, heart diseases and certain types of cancers. It’s also important to think about your carbohydrate portion sizes.
3. Cut down on red and processed meat
Having more red and processed meats like bacon, ham, sausages, pork, beef and lamb are all associated with an increased risk of type 2 diabetes. They also have links to heart problems and certain types of cancer.
Try to get your protein from healthier foods like:
pulses such as beans and lentils
chicken and turkey
Fish is really good for us and oily fish like salmon and mackerel are rich in omega-3 oil which helps protect your heart. Try to have at least one portion of oily fish each week and one portion of white fish.
Becoming educated on food labelling, which appears on all food packets was massive benefit as we were able to identify highly processed foods and those with high levels of sugar, fat and salt which has helped us make much healthier food choices.
Pat, who reduced his risk of type 2 diabetes.
4. Eat plenty of fruit and veg
Including more fruit and vegetables in your diet is linked with a reduced risk of type 2 diabetes. But did you know there are also certain types of fruit and veg that have been specifically associated with a reduced risk?
It doesn’t matter whether they are fresh or frozen, try to find ways to include these in your diet. Try having them as snacks or an extra portion of veg with your meals.
It can be confusing to know whether you should eat certain types of fruit, because they contain sugar. The good news is the natural sugar in whole fruit is not the type of added (or free) sugar we need to cut down on. But drinks like fruit juices and smoothies do contain free sugar, so eat the whole fruit and veg instead.