6 ways to eat to prevent type 2 diabetes

6 ways to eat to prevent type 2 diabetes

In the fight against type 2 diabetes, a healthy diet is an extremely important "weapon" to help you win. The way to prevent this disease is actually simpler than you think.

The number of people with diabetes is increasing due to irregular eating habits along with the abuse of fatty foods and fast food. Diabetes is a chronic disease and very dangerous when complications occur.

So how to prevent the disease of this era? The answer lies in the way each of us eats. A healthy diet is the best way to protect yourself and prevent diabetes.

Here are 6 eating strategies that you should incorporate with an active lifestyle for diabetes prevention.

1. Eat breakfast to prevent type 2 diabetes

Breakfast prevents type 2 diabetes

Breakfast is truly the most important meal of the day. An analysis performed on 100,000 participants published by the Institute of Public Health Nutrition found that breakfast skippers were 15%-21% more likely to develop type 2 diabetes than those who ate breakfast full.

Although many people think that skipping breakfast will help themselves prevent diabetes and obesity, in fact people who eat a light breakfast are less likely to develop diabetes than those who skip breakfast. . So, if you want to prevent the possibility of diabetes, you just need to avoid foods rich in carbohydrates and fats for breakfast.

You need to best manage your weight, regulate blood sugar and insulin levels, and still help your body absorb adequate nutrients. You should eat a balanced breakfast that contains 5 ingredients: vegetables, lean meat, good fats, a small portion of good carbs, herbs and spices.

You can refer to a typical breakfast that combines vegetables, herbs and avocado fried eggs with fresh fruit or a smoothie of kale, protein powder, almond butter, frozen fruit, ginger, and cinnamon.

2. Drink healthy coffee to prevent diabetes

Drink healthy coffee to prevent diabetes

Some studies show that the caffeine in coffee can safely prevent diabetes. After evaluating 28 studies with more than a million participants, researchers have proven that drinking 6 cups of coffee a day reduces your risk of developing type 2 diabetes by more than 33% compared to not drinking at all the coffee.

So what exactly are the benefits of drinking coffee for type 2 diabetes prevention goals? Scientists have shown that coffee's natural components, such as magnesium and chlorogenic acid, have the ability to lower blood glucose levels in animal studies.

To promote the health benefits of using coffee, you should add plant milk, almonds, coconut milk, or a little cinnamon for extra flavor, while minimizing the use of sugar. Plus, some studies have shown that the delicious spice of coffee can regulate blood sugar, insulin levels, and low cholesterol.

3. Magnesium supplements prevent type 2 diabetes

whole grains

Magnesium is a very important substance for the heart, muscles and helps strengthen the human immune system. Plus, magnesium plays an important role in keeping type 2 diabetes in check.

Research shows that people who eat more than 100 mg of magnesium per day have a 15% lower risk of developing type 2 diabetes than the general population. That's equivalent to the amount of magnesium in 4 cups of cooked oatmeal, one cup of beans, 1/4 cup of seeds, 1/2 cup of cooked spinach, or 3 bananas.

If you don't follow these specific portions, it's best to increase your intake by adding magnesium-rich foods to your daily diet. Foods that provide magnesium include avocados, beets, turnip greens, whole grains (brown rice, barley, millet), beans, figs, plums, papaya, nuts (pumpkin, sesame, etc.) sunflower) and dark chocolate.

4. Eat a Mediterranean Diet Good for Diabetics

mediterranean diet

The Mediterranean diet is based on the foods and recipes of the people of the countries of this region. This diet is inspired by the traditional foods of countries like Italy and Greece in the 1960s, using very typical spices like olive oil and red wine.

Like many other diets, the Mediterranean diet also focuses on healthy foods like vegetables, fish, and whole grains. However, this diet focuses more on typical Mediterranean foods, which are fish. Therefore, this way of eating will help you maintain your health at its peak, reduce your risk of cancer and keep your heart healthy. In particular, this diet can also prevent type 2 diabetes.

To really feel the benefits of the Mediterranean diet, you need to adhere to its traditional principles:

Eat mainly plants such as fruits and vegetables, whole grains, beans and seeds.

Use spices and herbs to prepare food, while minimizing salt.

Limit red meat meals to only a few times per month.

Eat fish and poultry at least 2 times/week.

Drink wine in moderation (this depends on personal preference).

Exercise and exercise regularly.

5. Eat green vegetables to prevent type 2 diabetes

eat more vegetables=

You must have heard the advice to eat green vegetables for many reasons. A study has shown that if you consume an extra serving of green vegetables per day, you can reduce your risk of type 2 diabetes by up to 14%.

To protect your health and avoid diabetes, you can make healthy salads and enjoy it before eating main dishes in your meal. In addition, salads for lunch or dinner are also a way to change your taste. Besides, you should also add fresh fruits such as citrus, apple, peach, watermelon...

Nutritionists also recommend incorporating dark green leafy vegetables into breakfast, lunch, snacks and dinner, or pair them with fruit smoothies.

Some suggested recipes include adding chopped kale and oatmeal with fruit or other fruit, or adding spinach to scrambled eggs or salads with lunch sandwiches. You can also wrap salmon burgers in collard greens, use kale for a snack, and combine good carbs (such as brown rice) with greens.

Many people often have the habit of eating fruits and vegetables after meals, but in fact, you should consume them before meals every day to help control fat and blood sugar levels.

6. Drink alcohol in moderation to prevent disease

drink beer

Contrary to popular belief, completely eliminating alcohol from the diet may not be the best option when it comes to diabetes prevention. A study by scientists found that healthy adults who drink 1-2 cups of alcohol daily have a lower probability of developing type 2 diabetes than non-drinkers.

A healthy diet is the cornerstone of your type 2 diabetes prevention plan. Healthy nutrition will help you stabilize your blood sugar levels, reduce the dose of medications you need to take, and prevent complications to live a healthy life every day.

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Hopefully, through the above reading, you have a better understanding of 6 ways to eat to prevent type 2 diabetes as well as this measure to balance. Stay tuned for new articles of Health Life For You to update useful information about Type 2 Diabetes !

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>>> You can refer to: Insulin resistance

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