5 eating habits should be avoided to avoid type 2 diabetes

Let us refer to 5 eating habits to avoid getting type 2 diabetes in the following article!

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Pre-diabetes is diagnosed with a blood glucose meter when your blood sugar is higher than normal, but not enough to treat type 2 diabetes.

Pre-diabetes is an early warning that your risk of getting diabetes is very high. When a doctor diagnoses that you have pre-diabetes, the risk of developing diabetes will increase by 10-20 times that of normal people.So what should you choose to eat or avoid to avoid type 2 diabetes?

Studies conducted around the world, including Finland, China and the United States, show that prevention programs for diabetes work to prevent or delay the progression of type 2 diabetes. When people eat healthier, lose 5-10% of their body weight and walk 30 minutes a day, 5 days a week, reduce the risk of type 2 diabetes within 2 years.

Recently, we conducted a self-directed diabetes prevention program in 101 people within 6 months. We realize that they can reduce the amount of potatoes and meat in their diets every day to improve and improve the variety of healthy eating. They can reduce their energy intake from snacks to 7.6% compared to those who do not change their daily diet .

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Improved eating patterns are combined with reducing the average body weight by about 5.5kg (12lbs) and regulating blood sugar better. This must be great news for about 318 million people around the world, including 2 million Australians who are pre-diabetic.

Diabetes prevention studies began in the 1980s. The advice given at the time was to reduce the amount of energy absorbed into the body by eating less fat and especially take- away; convenience food; Fried foods and carbohydrate-rich foods like vegetables, fruits and whole grains.

In addition to providing direct benefits to participants, Diabetes Prevention programs also draw upon themselves many valuable experiences and spread it to everyone in the community. For example, even if you are completely healthy, you can still eat according to the diet of those in the Diabetes Prevention Program. This not only helps you prevent diabetes and can also get a better health.

So what do people with Diabetes Prevention eat?

Low in fat, high in protein, reduced in carbohydrates and lots of whole grains? If these phrases make you hard to understand, don't know how to do them, simplify them by referring to the 5 eating habits you should practice to avoid getting type 2 diabetes below!

1. Eat lots of vegetables and fruits

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In a large study that analyzed the daily diet of more than 179,000 people, scientists found that those who ate more vegetables and fruits were at lower risk of developing type 2 diabetes.

Continuing to learn more, they discovered that the best vegetables you can eat to prevent diabetes are spinach, cabbage, watercress, rainbow cabbage and broccoli.

2. Remove sugary drinks

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In a general study, analysis of the results of 17 other studies in the UK and the US showed a strong link between consumption of sugary drinks and the risk of type 2 diabetes. Watch, scientists have shown more than 38,000 cases of diabetes.

After correcting factors for the amount of food absorbed into the body, they concluded that each type of sugar drink was associated with a 13% increase in the incidence of type 2 diabetes.

3. Eat a vegetarian diet but must be right

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A 20-year study conducted on about 200,000 adults in the United States examined the link between fasting and diabetes. In it, scientists have found that vegetarians not only eat less meat but also reduce their risk of type 2 diabetes.

A group of people who eat a variety of healthy, plant-based foods such as vegetables, fruits, whole grains, beans, vegetable oils, tea and coffee are less likely to have diabetes, about 34% , even if the confounders are removed.

On the contrary, vegetarians who consume a lot of less healthy foods like refined grains, potatoes, fruit juices, candies and sugary drinks will increase the risk of diabetes by more than 16%. .

See also: 10 miraculous uses of bananas you may not know yet

4. Choose foods with a low GI

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Foods with a high glycemic index are rapidly digested, meaning that after eating, they increase blood sugar faster than low GI foods. Foods with a GI below 55 are considered low.

In a general study analyzing 21 other studies, the scientists found that the risk of developing type 2 diabetes increased by 8%, every 5 additional points in the average GI of your foods. make a choice.

5. Drink coffee without sugar

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Coffee , whether caffeine or caffeine-free, still has some bioactive molecules that help regulate blood sugar . Such as chlorogenic acid, which improves glucose metabolism and insulin sensitivity; while, another molecule is caffeic acid, which increases the rate at which muscles consume less glucose in the blood.

This helps explain why in 28 studies conducted on more than one million adults, scientists found that regular coffee drinkers had a lower risk of developing type 2 diabetes.

For those who drink three cups of coffee a day or more, the risk of diabetes is 21% lower than those who never or rarely drink coffee. For those who drink caffeine-free coffee, each cup of coffee a day reduces their risk of developing type 2 diabetes by 6%.

So what about eating low-carb style?

In a general study, analyzing results from four other studies on 85,000 people that lasted for 20 years, scientists discovered 8,000 cases of diabetes. Accordingly, even those who adhere to the best low-carb diets are still at risk for developing type 2 diabetes.

Although this risk is quite low, scientists say it is worth paying attention to. Low-carb diets are good at eliminating refined carbohydrate foods from meals but also mean cutting down on foods that contain complex carbohydrates, often providing fiber, vitamin B, folate and iodine. Meanwhile, these ingredients have the benefit of protecting you from many health risks.

Therefore, cutting too many carbohydrates from the daily diet can be harmful . Low-carb diets need to be carefully considered and evaluated.

See also: 11 surprising benefits of coffee make you irresistible

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