Did you know, that if type 2 diabetes were an infectious disease, passed from one person to another, public health officials would say we’re in the midst of an epidemic? Type 2 diabetes is striking an ever-growing number of adults, and with the rising rates of childhood’s obesity; it has become more common in youth. However, there is some good news. Type 2 diabetes is largely preventable and can be avoid by making lifestyle changes. These same changes can also lower the chances of developing heart disease and some cancers. In this article, we are going to discuss, various foods that can help lower your risk of type 2 diabetes.
Before we start it’s important to note that regularly combining protein, healthy carbs and a little fat will help you stay fuller for longer, meaning, you are less likely to over eat. Ensuring you don’t overeat and living a balanced lifestyle is a sure way to reduce your risk for Type 2 diabetes.
Let’s look at some snacks first. Your snacks should combine protein, healthy carbs and fat. Some ideas to consider include hard-boiled eggs, veggies and hummus, almonds, walnuts, Greek yoghurt, cottage cheese and fruit or even a sandwich with whole-grain bread, lots of lettuce and tomatoes, lean chicken, mustard and avocado.
A breakfast idea includes steel-cut oatmeal with peanut butter and fruit. The peanut butter is important here as if you add a protein source; it will take longer for your body to process it. This way you will stay fuller for longer and reduce unnecessary snacking.
Get your salads ready! If you are already eating salads frequently, consider what you are actually putting in it. Is it greens and dressing? Do you add nuts? Protein? Is there a good mix of vegetables? A healthy, balanced salad combines vegetables with protein sources as well as a guilt free dressing such as vinegar with a little bit of olive oil. A caprese salad that includes tomatoes, basil leaves, fresh mozzarella, salt, pepper and olive oil is a great option! The lycopene in tomatoes acts as an antioxidants to help reduce inflammation, whilst the mozzarella and olive oil have fat in them, which will keep you feeling fuller for longer.
Drinks with added sugar are incredibly popular in today’s society; however, they add unnecessary calories and little nutrition. It is important to stick to water or freshly squeezed juices. If water isn’t your thing, try adding fresh fruit to give it a natural boost of flavor!