The study which was conducted on 2717 young adults of the United States with long-term follow-up showed that people who ate more fruits, vegetables, whole grains, nuts, etc. had a lower risk of type 2 diabetes.
New Delhi: Any health expert can tell you that the lifestyle you lead and the food you eat are two major factors that influence your risk of getting type 2 diabetes. Also, if you have already been diagnosed with it, it is very important to manage blood sugar levels and it can be done by following a healthy lifestyle and making changes in your diet. According to a report, research presented at the meeting ‘Nutrition 2019’ in Baltimore, confirmed that the food one eats, and the order they eat it in can affect the risk of developing type 2 diabetes.
The study which was conducted on 2717 young adults of the United States with long-term follow-up showed that people who ate more fruits, vegetables, whole grains, nuts, vegetable oils, etc. in their diet over a period of 20 years has a 60 per cent lower risk of type 2 diabetes compared to people who had small amounts of plant foods. The study, as reported by ANI, suggested that a shift towards a plant-based diet can help in preventing type 2 diabetes.
Here are some tips to reduce the risk of type 2 diabetes
- Eating a plant-based diet can not only help in lowering blood sugar levels if you have diabetes, but it can also prevent the onset of it, as plant-based food like fruits, vegetables, nuts, etc contain fibre. Fibre helps reduce the rate at which sugar is released into our blood and can, therefore, reduce blood sugar levels.
- Eating foods in a specific order can also influence your risk of getting type 2 diabetes. According to research, eating rice first and then a bowl of vegetables can increase your blood sugar as compares to other combinations. It is recommended that you avoid this combination, and try safer combinations instead.
- You must follow a regular exercise routine to reduce the risk of diabetes.
- If you are obese, you must work on reducing weight as obesity can be a very significant risk factor for type 2 diabetes.
- Include foods like meat, chicken, eggs, dairy, bread etc. that are rich in vitamin B2 and B6 to reduce risk of type 2 diabetes. The same research mentioned above has also found that people who consume more of these vitamins are at a lower risk of type 2 diabetes.
- While sugary foods do not directly increase your risk of type 2 diabetes, consuming too much of them can lead to weight gain, which can be a risk factor for diabetes. You must have sweet food in controlled portions to avoid the risk.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.