Type-2 diabetes is characterized by an elevated blood-sugar level and can raise your risk of various diseases, including cardiovascular diseases, stroke, mental health diseases, and hypertension. However, a healthy lifestyle can help you lower your risk of developing type-2 diabetes.
Research suggests that the food you eat has a primary impact on your blood sugar level, and therefore healthy food choices can help prevent type-2 diabetes. To help you make healthy food choices and lower your risk of an elevated blood-sugar level, this article will take a look at how you can use food to prevent type-2 diabetes.
Limit Your Intake of Simple and Refined Carbohydrates
Research suggests that including the right kind of carbohydrates in your diet may help lower your risk of type-2 diabetes. Refined and simple carbohydrates, like white rice and white bread, have a high glycemic index, which means they elevate your blood sugar level. Moreover, the consumption of refined and simple carbohydrates is also linked with sudden rise and declines in blood sugar level.
Switch to Whole Grains
Research suggests that substituting in whole grain for refined carbohydrates helps lower the risk of type-2 diabetes. Whole grain products, like bran cereal, bran bread, and oatmeal, are absorbed gradually in your bloodstream and, therefore, have a slower effect on your blood sugar level.
Reducing Your Intake of Sugary Beverages
Are you a fan of soft drinks and packaged juices? Then you are also at a risk of developing type-2 diabetes. Sugary beverages have a high glycemic index, which means they significantly raise your blood sugar level and thus increase your risk of type-2 diabetes. Many of the packaged juices that are available in the grocery store also have a high content of sugar and, therefore, increase your risk of high blood sugar.
Moreover, sugary beverages are also linked with obesity, which significantly raises your risk of developing type-2 diabetes. As far as possible, reduce your intake of these sugary beverages and substitute them for unsweetened fresh juices and water.
Looking Out for Added Sugar
You will be surprised to know the amount of sugar you consume from sources you are unaware of. The salad dressing that you buy from the market also contains sugar that is added to enhance its taste. Moreover, if you add sugar to your coffee, your coffee cups become a daily source of sugar in your diet. Consider minimizing these sources of sugar in your life to lower your risk of type-2 diabetes.
Eat Balanced Meals
Eating balanced meals will also help you prevent type-2 diabetes. Include green and non-starchy vegetables in your diet along with fresh fruits, nuts, seeds, legumes, and beans. Similarly, reduce your intake of red meat and consider including fish and lean protein sources for meeting your protein needs.
These food choices will help you lower your risk of type-2 diabetes. Moreover, they will also help keep obesity away, which will further help you prevent type-2 diabetes.