South Asians are known to have one of the biggest issues in health which is Diabetes. Why can’t we control our sugar? What is the reason for it and how can we prevent it for the next generation? The key to preventing type 2 diabetes is to stay lean and stay active. To stay lean you need to make changes to your current diet. Making a few dietary changes can dramatically lower the chances of you developing type 2 diabetes. Here are the four dietary changes which you can make to reduce the risk of type 2 diabetes.
1) Eating more of whole grain products over processed carbs
Whole grains are rich in fibre hence it takes more time for the digestive enzymes to break down the startches into glucose. This leads to slower increases in blood sugar and insulin while processed carbs are easy to be broken down to glucose hence moving to a diet rich in whole grains helps in preventing type 2 diabetes.
2) Choose fresh juices over sugary sodas
Its time you ditch those sweet soda and the sugary drinks and replace them with much healthier juices like fresh fruit juices. Sugary drinks have a high glycemic level, and drinking more of these sugary drinks increases the risk of diabetes. These sugary drinks are high in calories and lead to weight gain.
3) Good Fatty foods over Bad fats
The types of fat you consume increase your risk of getting type 2 diabetes. Good fats found in many Nuts, vegetable oils and seeds help in keeping you away from diabetes, while bad fats increase your risk of getting diabetes. Good fats like omega 3 fats help in preventing heart attacks.
4) Limit the intake of red meat and avoid processed meats
Red meat and processed meats have high levels of fat. Red meat is also rich in iron which affects the cells which produce insulin so do the processed meats which contain preservatives. Swapping red meat with poultry reduces your risk of diabetes. – If you are a pure veg – then consider adding the Fish Oil pill to your diet once a day.
Other lifestyle changes like quitting cigarettes and alcohol, increasing physical activity in the form of exercise daily helps in reducing the risk of type 2 diabetes. Let’s face it we all want to stay around for a long time so let’s try and educate friends and family to eat and work out and stay healthy!