Eat Better to Reduce Your Risk of Type 2 Diabetes
Type 2 diabetes is one of the most common diseases in the United States. If left unchecked, it can lead to serious ailments like blindness, kidney failure, limb amputation, and many other critical conditions. As per latest statistics, one in eight adults are suffering from diabetes. If the current trends continue, the figures are expected to rise enormously in the coming years. If you or any of your loved ones are crippled with type 2 diabetes, you must keep a check on your eating habits. Unhealthy eating habits and lack of exercise are the main causes of this disease.
Low cholesterol, high fiber diet
If you want to keep high blood pressure, coronary heart diseases and diabetes at bay, you must eat well- balanced, low cholesterol, high fiber, healthy diet. Those who consume such a diet can cut their risk of developing serious ailments by 46%. Read on to learn what you must include in your dietary intakes:
• Consume 8 to 10 servings of fresh fruits and vegetables daily. Fruits and vegetables have a low Glycemic index and are high in fiber and antioxidants that help to detoxify the body.
• Replace red meats with legumes like peas, beans, garbanzo, lentils, peanuts, etc. Legumes are high in protein and fiber and are low in Glycemic index just like fruits. They are helpful in raising blood sugar levels and are cholesterol-free. Legumes prove to be very effective in preventing diabetes.
• Soy and its products (dry soy beans, soy milk, green soy, etc.) are an excellent source of protein. In fact, they have the highest amount of proteins, even higher then red meats. Soy also has omega-3 fatty acids and polyunsaturated fats, both of which lower risk of diabetes to a considerable extent.
• Nuts are another source of healthy nutrients and are helpful in preventing heart diseases and diabetes. Aim to eat walnuts, almonds, filberts, kernels, etc. daily for best health.
• Whole grains are a rich source of fiber. Replace white, refined flour with whole wheat, oatmeal, pasta, etc. and watch your health improve.
• Low-fat diary products are lower blood sugar and the risk of diabetes. Instead of consuming whole-fat diary and diary products like butter, cheese, use low-fat yogurt and milk.
• Limit the intake of sodium/salt and refined sugar in your diet.
If you follow these dietary principles, you can greatly improve your odds for a diabetes-free life.
Article By: Pilar