Preventing Type 2 Diabetes
Lots of things can contribute to being at risk of developing Type 2 Diabetes, some are things you can change, some you can’t. One of the main contributing factors that you can control is your diet.
Here are some healthy tips on ways you can help reduce your risk through what you eat.
Choose higher fibre carbs
Refined carbs, such as white bread and sugary breakfast cereals, are known to have a link in increasing a person’s chance of getting Type 2 Diabetes.
Try swapping them for wholegrains instead such as wholegrain bread and oats, as these are linked to reducing the risk.
Other healthy sources of fibre include
- Fruit and veg
- Pulses, such as chickpeas and lentils
- Unsweetened dairy products such as milk and yoghurt
Cut down on processed meats
Processed meats such as bacon, ham and sausages are all associated with increasing the risk of Type 2 Diabetes and also heart conditions.
Try switching to healthier forms of protein such as
- Turkey
- Eggs
- Fish
Fish is also high in Omega 3 which help protects the heart.
Be sensible with alcohol
Alcohol is not only damaging to your liver through toxins but it also high in calories, which increase your risk of developing Type 2 Diabetes and make losing weight very difficult.
Current guidelines advise that adults should not consume more than 14 units per week.
Cut down on salt
Salt is a big contributing factor to the risk of developing Type 2 Diabetes. Salt is often a hidden ingredient in foods that are pre-pared, tinned or takeaways. Get to know how to read the labels to ensure you don’t go over the adult daily allowance of 6g.
For example:
A footlong Spicy Italian sub with salad but no cheese and sauce is already 6g of salt! Swap it for a footlong Chicken Tikka and you will just clock up 2g of salt, so can even add cheese and chipotle sauce and still come in for under 3g of salt.
Include healthier fats in your diet
It is important to have fat in your diet as it provides you with energy, but the type of fat we choose can affect our health.
Avoid over eating red meats, butter, biscuits and sweets and instead include things like unsalted nuts nd avocado in to your meals.
Bad Food Habits
Sometimes we use food to deal with our mood, who hasn’t eaten sweets when feeling upset? However, if this happens to you very often and you feel that you are using food as a negative coping mechanism to deal with emotional pain or as a way to feel in control, you may have an eating disorder. Unconsciously, you may be hiding a health issue so you should seek medical help ASAP.
Try to avoid foods that trick the brain into releasing chemicals that you may be lacking and that will temporarily alter your mood like caffeine, chocolate, sugar, energy drinks, etc. If you take them regularly you may start feeling dependent on them which may cause you stress or anxiety when you don’t have them. Excessive intake of this food may cause similar dependent effects to tobacco or alcohol.
On a similar note, try to avoid foods that prevent the conversion of other foods into nutrients that the brain needs like saturated fat such as butter, lard and palm oil. Some studies have shown that preservatives, food colourings and other additives may cause or worsen hyperactivity and depression!
In the next section, we’ll see how can we improve our food diet, but bear in mind that everything that you have or do in excess can be detrimental to your health, and food excess is not any different. For instance, if you eat too many apples, it can cause bloating, gas or diarrhoea. So try to avoid excesses!
Good Food Habits
The Eat Well Guide from the NHS provides useful tips on what food should be on your diet:
- Aim to eat at least 5 portions of a variety of fruit and veg each day
- Starchy food should make up just over a third of the food we eat. Choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes.
- Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they’re also an important source of calcium. Try to go for lower-fat and lower-sugar products where possible
- Pulses, such as beans, peas and lentils, are good alternatives to meat because they’re lower in fat and higher in, vitamins, minerals, fibre and protein.
- Eat foods high in fat, salt and sugar less often and in small amounts
- Drink plenty of fluids
Moreover, sharing food with a friend or a relative is always good practice. There are many psychological, social and biological benefits of eating meals with other people. They give us a sense of rhythm and regularity in our lives, a chance to reflect on the day, and feel connected to others. Talking and listening also slow us down so we don’t eat too fast.