Diabetes has no known treatment, but there are steps you may do to lower your risk of type 2 diabetes. Although a large portion of our risk is inherited, even if you already have prediabetes, you can lower your risk of type 2 diabetes by adopting good lifestyle habits like exercise and diet. What, then, constitutes a nutritious diet in the context of avoiding diabetes? The greatest strategy is to follow a healthy diet plan overall. These five foods can be consumed daily to help lower your risk.
Nuts
One of the risk factors for diabetes is persistently elevated blood sugar, and the more refined carbohydrates you snack on, the more unstable your blood sugar is likely to be. Snack on items heavy in fat and protein, such almonds, to stave off your afternoon carb cravings and stay full until supper. Nuts also have a high content of polyunsaturated fats, which have been shown to decrease the progression of type 2 diabetes.
Oatmeal
A cup of cooked oats contains four grams of fiber, so having a bowl for breakfast will keep you full for a long time—especially if you cook it with milk instead of water. It may even stop you from nibbling before lunch. People who ate the most fiber had a lower risk of acquiring type 2 diabetes than those who ate the least, according to research published in the Journal of Diabetes Investigation in 2021. By assisting in the stabilization of blood sugar, fiber may help reduce your chance of developing diabetes.
Fruits
Consuming fruit regularly lowers your risk of type 2 diabetes in addition to offering fiber, phytonutrients, and an abundance of vitamins and minerals. According to a review study published in BMJ Nutrition, Prevention and Health in 2021, eating apples, blueberries, raisins, and grapes can lower your chance of developing type 2 diabetes.
Vegetables
While any vegetable can be a part of your diet, the key to preventing diabetes is to emphasize non-starchy, green vegetables. Broccoli, kale, and Brussels sprouts are examples of cruciferous vegetables, which are high in fiber and contain vitamins and minerals that help your body function properly. Besides being high in fiber, cruciferous vegetables also contain sulforaphane, an anti-inflammatory substance that may help regulate blood sugar and prevent diabetes-related blood vessel damage. Spinach is also a fantastic source of magnesium, which aids in the body’s usage of insulin to regulate blood sugar.
Legumes
Legumes are very adaptable and a terrific way to lower your risk of type 2 diabetes, whether you’re eating lentils or chickpeas. In addition to being high in protein and fiber, which will keep you full and reduce your tendency to snack, they also include a lot of fiber, which will help regulate your blood sugar. Type 2 diabetes is associated with obesity and excess weight.
