LOOKING after your diet and overall health is one of the main ways you can reduce your risk of diabetes.
NHS has launched Various campaigns to help people lose weight to prevent them from developing diabetes.
Obesity is thought to account for 80-85% of the risk of developing type 2 diabetes, and this is often because obesity increases fatty acid levels and inflammation.
This can lead to insulin resistance, which in turn can lead to type 2 diabetes.
With type 1 diabetes, a person’s pancreas does not produce insulin.
In type 2, the cells in the body become resistant to insulin, so larger amounts are needed to keep blood sugar levels normal.
It is important that if you have diabetes, you always consult your doctor if you are planning to change your diet or lifestyle.
Talk to The Sun Lifesum’s Alona Pulde explains that diabetes can progress to a debilitating and devastating disease.
She says diabetes can increase the risk of heart disease and lead to poor circulation, which can eventually lead to amputations of limbs, impaired kidneys and ultimately dialysis, impaired vision and even blindness, higher risk of infection and harder to heal, etc.
She added: “Dietary changes, especially one that is all plant-based (rich in fruits, vegetables, whole grains and legumes), is the number one thing that can help prevent and even even reverse diabetes”.
Dr. Pulde has revealed five key ingredients that you should add to your diet that can reduce your risk of diabetes.
All fruits are rich in vitamins, minerals, antioxidants and phytochemicals that promote optimal health, says Dr. Pulde.
“They are also rich in fiber, which slows digestion and stabilizes blood sugar.
“Many fruits also have a low GI, which helps control blood sugar.”
Various studies have shown that fruit can help with weight loss due to its loads of antioxidants.
Fruit is also high in fiber, which can promote gut health and help you feel better fuller longer – it’s your turn to stop with getting the cookie box.
Along with fruits, vegetables are nature’s multivitamin, packed full of health-promoting vitamins, minerals, phytochemicals and antioxidants.
“They’re also rich in fiber and low in salt and fat, a combination that helps regulate blood sugar,” Dr. Pulde added.
Learn has previously shown that adding more vegetables to your diet can help with weight loss.
Another study published in 2011 found that participants who increased their fruit and vegetable intake to one serving per day lost weight over a six-month period.
Legumes, also known as beans, lentils or beans, are high in protein and fiber and low in fat.
“They also have a low glycemic index and therefore help regulate blood sugar levels,” says Dr. Pulde.
“Choose low-sodium or no-salt varieties for the most benefit.”
Research previously looked at people who ate four servings of beans per week compared with those who didn’t.
They found that those who ate a diet that included legumes had clinically significant improvements in several metabolic characteristics in overweight/obese subjects.
4. Whole grains
It can be difficult to know what the right foods to eat are – with so many people warning you to eat them, but Dr. Pulde says that whole grains are high in fiber to help keep you fuller longer while also keeping you in control. blood sugar.
“Fiber-packed foods not only help with diabetes, but have also been shown to reduce heart disease (a complication that increases the risk of diabetes), she explains.
“And fiber aids weight loss, which is beneficial in preventing and reversing diabetes.”
5. Nuts / seeds
Nuts and seeds are high in protein, fiber and healthy fats, so are a great combination for those looking to prevent diabetes.
“This combination not only helps with satiety, but it also promotes heart health (important because people with diabetes have a higher risk of heart disease) and helps control blood sugar,” says Dr. Pulde. .
“Nuts are a high-calorie food and should be eaten in moderation, especially if your weight loss goal is.”
Dr. Pulde also adds that studies show that following a plant-based diet rich in these five ingredients reduces the risk of diabetes and helps reverse diabetes.
The Lifesum app Features can recipes and meal plans for inspiration, while a tracker lets you keep track of your vegetable and fruit intake.
https://www.thesun.ie/health/8301400/diabetes-common-ingredients-slash-risk-disease-lose-weight/ Five common ingredients that may lower your risk of disease (and help you lose weight)