Research says type 2 diabetes risk may increase due to diet: Tips to prevent the onset of 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, etc. had a lower risk of type 2 diabetes.

Research says, Type 2 diabetes risk may increase due to diet: Tips to prevent the onset of diabetes

Research says, Type 2 diabetes risk may increase due to diet: Tips to prevent the onset of diabetes  |  Photo Credit: Getty Images

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

  1. 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.
  2. 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.
  3. You must follow a regular exercise routine to reduce the risk of diabetes.
  4. If you are obese, you must work on reducing weight as obesity can be a very significant risk factor for type 2 diabetes.
  5. 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.
  6. 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.

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