There are four eating habits that can have a big impact on lowering risk for type 2 diabetes:
- Choose whole grains and whole grain products over refined and other highly processed carbohydrates. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down starches into glucose. This leads to lower, slower increases in blood sugar and insulin.
- Skip sugary drinks and choose water, coffee or tea instead. Sugary beverages lead to weight gain and may contribute to chronic inflammation, high triglycerides, decreased “good” (HDL) cholesterol, and increased insulin resistance.
- Choose healthy fats. Trans fats found in margarine, packaged baked goods, fried foods, and most fast-food restaurants can affect the development of diabetes. Healthy fats such as polyunsaturated fats found in liquid vegetable oil, nuts and seeds can help ward off type 2 diabetes.
- Limit red meat and avoid processed meat. Choose nuts, beans, whole grains, poultry, or fish instead.
Keeping weight under control, exercising more, eating a healthy diet, and not smoking, can greatly impact diabetes prevention.
“To eat is a necessity but to eat intelligently is an art.” Francois de la Rouchefoucauld