Introduction
If you are looking to reduce your risk of developing diabetes, then you should consider making some changes to your diet. Eating the right foods can help you slash your diabetes risk and improve your overall health. Physicians recommend eating certain foods and avoiding others to reduce your risk of diabetes. Eating this not that is a great way to make sure you are getting the right nutrients and avoiding the wrong ones. In this article, we will discuss the foods you should be eating and the ones you should avoid to reduce your risk of diabetes. We will also discuss the benefits of eating the right foods and how it can help you stay healthy.
Slash Your Diabetes Risk By Doing This One Thing, Say Physicians — Eat This Not That
If you’re looking to reduce your risk of developing diabetes, physicians have one simple recommendation: Eat this, not that. Eating a healthy diet is one of the most important steps you can take to reduce your risk of developing diabetes.
The American Diabetes Association recommends eating a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Eating a balanced diet can help you maintain a healthy weight, which is important for reducing your risk of diabetes.
In addition to eating a healthy diet, it’s important to limit your intake of processed and sugary foods. These foods are high in calories and low in nutrients, and can contribute to weight gain and an increased risk of diabetes.
It’s also important to be mindful of portion sizes. Eating too much of any food can lead to weight gain, which can increase your risk of diabetes. Eating smaller portions can help you maintain a healthy weight and reduce your risk of diabetes.
Finally, it’s important to be physically active. Regular physical activity can help you maintain a healthy weight and reduce your risk of diabetes. Aim for at least 30 minutes of moderate-intensity physical activity most days of the week.
By following these simple tips, you can reduce your risk of developing diabetes and live a healthier life. So, remember to eat this, not that, and get moving!
Diabetes is a common condition that happens when, “your body doesn’t make enough insulin or can’t use it as well as it should,” the Centers for Disease Control and Prevention explains. “When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease.” Over 37 million Americans have diabetes and people are developing the chronic disease at higher rates, but there are ways to help reduce the risk. Eat This, Not That! Health spoke with experts who share preventive measures to take that help lower the chance of getting diabetes. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dana Ellis Hunnes PhD, MPH, RD a senior dietitian at UCLA medical center, assistant professor at UCLA Fielding school of public health, and author with Cambridge university Press, of the new book, RECIPE FOR SURVIVAL says, “Being physically active helps regulate blood sugar levels, and utilizes glucose to fuel your muscle cells. It also helps regulate hunger and satiety hormones Ghrelin and leptin, and keeps your weight at a healthy level by lowering the risk of diabetes.”
The CDC recommends, “Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans.”
Hunnes explains, “When you walk after meals you are utilizing some of the carbohydrates that your body digests and turns into glucose. Your muscles are used as glucose and therefore can help lower the glucose spikes your blood by otherwise experiencing after a meal.”
Lisa Richards, a nutritionist and author of the Candida Diet, “Blood sugar levels in women who have been diagnosed with gestational diabetes will typically return to normal once they give birth. However, around 50% of diagnosed women will go on to develop type 2 diabetes. The best way to prevent a type 2 diabetes diagnosis is to attempt to return to a normal body weight post delivery. During pregnancy, controlling your blood sugar as effectively as possible is a way to also reduce your risk of type 2 diabetes post pregnancy. Attempting weight loss during pregnancy is not a recommendation for reducing your risk of gestational diabetes. For those that are planning a pregnancy, it can be helpful to lose weight prior to pregnancy if you are overweight or obese. The Centers for Disease Control and Prevention has an easy way to calculate your BMI.”
According to Hunnes, “A whole food plant-based diet tends to be lower in calories, higher in fiber and plant nutrients (phytonutrients), including antioxidants, vitamins and minerals. This type of diet is also anti-inflammatory which can help lower the risk of diabetes and other chronic conditions as well. It also tends to help people maintain their weight or lower their weight, by lowering the risk and potentially even reversing the risk of diabetes.”
Trista Best, MPH, RD, LD tells us, “The nutrient combination in quinoa makes it an excellent food for lowering risk of diabetes and many other chronic conditions, like heart disease. The fiber and plant protein make it able to keep blood sugar more stabilized and less risk of highs and lows. Quinoa is a grain and also a plant-based complete protein which means it contains all nine essential amino acids. Complete proteins are typically animal food sources only, which makes it ideal for any vegan diet. It is also gluten free, high in fiber, and antioxidants. These characteristics make it an ideal grain for a gluten free diet. The fiber and antioxidant content are beneficial for immune health. It is also a complex carbohydrate, which is more nutrient-dense and provides the body with more than a quick glucose spike and stored fat.”
Jesse Feder, a personal trainer & Registered Dietitian with My Crohn’s and Colitis Team explains, “Having a diet high in sugar has been linked to the development of obesity and/or diabetes. You start to create insulin resistance in your body which leads to diabetes development.”
Heather Newgen