Many factors can contribute to a person’s risk or diagnosis of type 2 diabetes. There are some things you can change and others you can’t. Our tips for healthy eating could help reduce your risk of developing type 2 diabetes.
Things like your age, ethnicity, and family history can all contribute to your overall risk. We also know that obesity is the biggest risk factor. If you know you have obesity, losing weight is one way to prevent Type 2 diabetes.
And a healthy, balanced diet is a great way to manage your weight. Any weight loss can help, research shows that losing even 1kg can help reduce your risk. There are many different ways to lose weight, so it’s important to find out which one works best for you.
We know that everyone who is at risk or living with diabetes Type 2 diabetes causes excess weight. But whether or not you need to lose weight, it’s still important to make healthier food choices. Research tells us that certain foods are even linked to reduce the risk of type 2 diabetes.
Here are our top tips for making healthier food choices to reduce your risk of type 2 diabetes.
1. Choose drinks without added sugar
We know there is a link between consumption of sugary soft drinks and energy drinks and an increased risk of type 2 diabetes. Reducing them can help reduce your risk and support. keep your weight low. Evidence also shows that drinking unsweetened tea and coffee is associated with reduced risk. If you’re struggling to cut down, look for diet or low-calorie versions of soft drinks and check that they don’t contain added sugar. Try not to replace sugary drinks with fruit juices or smoothies, as these still contain a high amount of free sugar. Try plain water, plain milk, and tea or coffee without added sugar as substitutes.
2. Choose fiber-rich carbs
Eating white bread, white rice, and sugary breakfast cereals, called refined carbohydrates, is associated with an increased risk of type 2 diabetes. But whole grains such as brown rice, whole wheat pasta, wholemeal flour, wholemeal bread and oats are linked to reduced risk, so choose those instead. When you go shopping, don’t forget to check food labels to see if a food is high in fiber. Compare different foods to find which ones contain the most fiber.
Other healthy sources of carbohydrates include:
- fruits and vegetables
- legumes such as chickpeas, beans and lentils
- dairy products like unsweetened yogurt and milk
Having more fiber is also associated with a lower risk of other serious illnesses such as obesity, heart disease and certain types of cancer. It’s also important to think about your carbs portion sizes.
3. Reduce Red and Processed Meat
Consuming more red and processed meats like bacon, ham, sausages, pork, beef and lamb is associated with an increased risk of type 2 diabetes. They also have links to heart problems and certain types of cancer.
Try to get your protein from healthier foods like:
- legumes like beans and lentils
- eggs
- fish
- chicken and turkey
- unsalted nuts
Fish is really good for us and oily fish like salmon and mackerel are rich in omega-3 oil which helps protect your heart. Try to eat at least one serving of oily fish each week and one serving of white fish.
Being informed about food labeling, which appears on all food packets, has been a huge benefit, as we have been able to identify highly processed foods and those containing high levels of sugar, fat and salt, which which has helped us make much healthier food choices.
Pat, who reduced his risk of type 2 diabetes.
4. Eat lots of fruits and vegetables
Including more fruits and vegetables in your diet is linked to a reduced risk of type 2 diabetes. But did you know that there are also certain types of fruits and vegetables specifically associated with reduced risk?
These are:
- apples
- grapes
- berries
- green leafy vegetables like spinach, kale, watercress, arugula.
Whether fresh or frozen, try to find ways to include them in your diet. Try eating them as snacks or as an extra serving of vegetables with your meals.
It can be confusing whether you should eat certain types of fruit because they contain sugar. The good news is that the natural sugar found in whole fruits is not the type of added (or free) sugar we need to reduce. But drinks like juices and smoothies contain free sugar, so eat whole fruits and vegetables instead.
5. Choose unsweetened yogurt and cheese
Yogurt and cheese are fermented dairy products and have been linked to a reduced risk of type 2 diabetes. You may be wondering whether to choose full fat or low fat? When it comes to dairy products and the risk of type 2 diabetes, the amount of fat in these dairy products is not as important. What’s more important is that you choose unsweetened options like plain or Greek yogurt and plain milk.
Consuming three servings of dairy products each day also helps you get the calcium your body needs. A serving of dairy products is:
- 200 ml (1/3 pint) milk
- 30g of cheese
- 125g of yogurt
6. Be reasonable with alcohol
Drinking too much alcohol is linked to an increased risk of type 2 diabetes. Since it’s also high in calories, drinking a lot can make it difficult if you’re trying to losing weight. Current guidelines recommend regularly drinking no more than 14 units per week and spreading these units evenly over 3 to 4 days. Try to spend a few days a week without alcohol at all).
Drinking heavily one or two days a week, called binge drinking, will also increase the risk of other health problems such as certain types of cancer.
7. Choose healthier snacks
If you want a snack, opt for things like:
- unsweetened yogurts
- unsalted nuts
- seeds
- fruits and vegetables
instead of crisps, crisps, biscuits, candies and chocolates. But watch your portions as this will help you keep an eye on your weight.
8. Include healthier fats in your diet
It is important to have healthy fats in our diet because they give us energy. The type of fat we choose can affect our health. Certain saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. They are mainly found in products of animal origin and prepared foods such as:
- red and processed meat
- butter
- lard
- ghee
- cookies, cakes, candies, pies and pastries.
If you’re at risk for type 2 diabetes, you’re likely at increased risk of heart problems, so try cutting back on these foods.
Healthier fats are found in foods like:
- unsalted nuts
- seeds
- lawyers
- olive oil, rapeseed oil, sunflower oil.
We also know that the type of fat found in oily fish like salmon and mackerel is associated with reduced risk, especially if you’re from South Asia.
9. Reduce your salt intake
Eating a lot of salt can increase your risk of high blood pressure, which can lead to an increased risk of heart disease and stroke. Having high blood pressure has also been associated with an increased risk of type 2 diabetes.
Try to limit yourself to no more than one teaspoon (6 g) of salt per day. Many pre-packaged foods like bacon, sausages, chips and ready meals already contain salt. So remember to check food labels and choose those that contain less salt. Cooking from scratch will help you keep track of how much salt you eat. Instead of adding extra salt to your food, try different herbs and spices to add more flavor.
10. Get vitamins and minerals from food rather than tablets
You may have heard that certain vitamins and supplements can reduce your risk of type 2 diabetes. Currently, we have no evidence confirming that this is true. So unless your healthcare team has told you to take something, like folic acid for pregnancy, you don’t need to take any supplements. It’s best to get all your vitamins and minerals by eating a mix of different foods.
Recipe Ideas to Help Reduce Your Risk of Type 2 Diabetes
You’ve read the tips, now it’s time to start cooking. The recipes we’ve selected below make the most of healthy eating advice to help you make healthier choices and reduce your risk of type 2 diabetes.
THE Virgin Mojito is a great alternative to alcohol, ideal for parties and celebrations.
If you fancy a takeaway, why not do it Chicken and lentil curry at home instead?
For light, protein-rich lunches or dinners, why not try a few?
Eggplant with mint, spinach and pine nuts
Golden soup And Lentil soup with green cabbage are great meals to make ahead and store in the freezer.
For delicious, quick and healthy breakfasts fruity apple and cinnamon porridge in the microwave And power porridge will keep you going until lunch.
