There is no miracle treatment for diabetes, but you can take precautions to lower your risk of type 2 diabetes. Although a large portion of our risk is genetic, things in your lifestyle, such as exercise and a balanced diet, can lower your risk. So what precisely qualifies as a healthy diet for diabetes prevention?
These five foods can be consumed daily to lower your risk.
1. Nuts
One of the risk factors for diabetes is persistently elevated blood sugar, and the more frequently you eat refined carbs as snacks, the more unstable your blood sugar gets. Snack on items strong in protein and fat, such as nuts, to stave off your afternoon carb cravings and keep you satisfied until dinner. Nuts also contain a lot of polyunsaturated fats, which have been shown to decrease the progression of type 2 diabetes.Â
2. Oatmeal
Oatmeal contains four grams of fibre for every one-cup serving, so having a bowl for breakfast will likely keep you satisfied for a while and may even stop you from nibbling before lunch.
According to a recent study, persons who consume the most fibre—more than 26 grams per day—have an 18% lower risk of getting type 2 diabetes than those who consume the least (less than 19 grams daily). Fibre assists in maintaining stable blood sugar levels, which may reduce your chance of getting diabetes.
3. Fruits
Eating fruit on a regular basis will lower your chances of getting type 2 diabetes and provide a richness of vitamins and minerals. You should concentrate on fruits that are high in fibre, such as apples (with the peel! ), berries, and citrus fruits since a diet high in fibre has been shown to lower the risk of diabetes.
4. Vegetables
All veggies should be a part of your diet, but when it comes to preventing diabetes, it’s crucial to concentrate on green and non-starchy vegetables. You may maintain a healthy physique by eating cruciferous vegetables like broccoli, kale, and Brussels sprouts, which are high in vitamins and minerals (and also deliver fibre).
In addition to having a high fibre content, cruciferous vegetables also have sulforaphane, an anti-inflammatory substance that may prevent diabetes-related blood vessel damage and aid in blood sugar regulation. A great supply of magnesium, which aids your body in using insulin to regulate blood sugar levels, is also found in spinach.
5. Legumes
Legumes, which range from chickpeas to lentils, are incredibly adaptable and excellent for lowering your risk of type 2 diabetes. They are stuffed with protein that will keep you full and keep you from nibbling, which will help you maintain your weight, which is a risk factor for type 2 diabetes, in addition to being filled with fibre that will help regulate your blood sugar.
