How can you pre­vent type 2 dia­betes? You need to make a few sim­ple dietary changes.

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Beau­ty is, first of all, health. When you feel good, you always feel beau­ti­ful, wear­ing make­up or not. Today we will talk about type 2 dia­betes and how to avoid it.

Make the fol­low­ing sim­ple changes to your diet and eat­ing style.

1. Always eat breakfast

We are seri­ous. You can not break meals, and most impor­tant­ly — skip the morn­ing meal. Espe­cial­ly before a hard day at work. Stud­ies show that peo­ple who often skip break­fast also often devel­op dia­betes.

Of course, morn­ing meals are not always the same. If you eat sug­ary cere­al every day, it’s not the most bal­anced break­fast. A healthy break­fast includes: veg­eta­bles, lean pro­teins, healthy fats, healthy car­bo­hy­drates, herbs and spices. In this arti­cle, you will find 23 healthy pro­tein break­fast recipes.

2. Choose Foods Rich in Magnesium

Mag­ne­sium is not only about get­ting rid of stress. A diet rich in mag­ne­sium helps pre­vent type 2 dia­betes. For exam­ple, add bananas, beans, oat­meal, and spinach to your diet. You can also con­sume avo­ca­dos, pump­kin seeds, sesame, sun­flower.

3. Enjoy your coffee

Don’t give up cof­fee. You can read about the ben­e­fits of caf­feine in this arti­cle. Cof­fee also con­tains mag­ne­sium, which is ben­e­fi­cial for the body, as well as chloro­genic acid, which low­ers blood glu­cose lev­els. If you love cof­fee, in no case be sad about this and enjoy it bold­ly.

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4. Try the Mediterranean Diet

Fol­low­ing the Mediter­ranean diet pro­vides many health ben­e­fits. For exam­ple, it reduces the risk of devel­op­ing can­cer and keeps the car­dio­vas­cu­lar sys­tem healthy.

In addi­tion, accord­ing to new research, such a diet helps pre­vent type 2 dia­betes. In this study, men and women at high car­dio­vas­cu­lar risk were ran­dom­ly assigned to one of three diets: Mediter­ranean with nuts, Mediter­ranean with extra vir­gin olive oil, and a con­trol low-fat diet. Those who fol­lowed the Mediter­ranean olive oil diet had far few­er cas­es of type 2 dia­betes.

Do not for­get: For the Mediter­ranean diet to work, you need to ful­ly adhere to its prin­ci­ples.

  • High in monoun­sat­u­rat­ed and sat­u­rat­ed fats (olive oil).
  • Fruits and veg­eta­bles in large quan­ti­ties.
  • Whole grains — pas­ta, bread.
  • Mod­er­ate amount of red wine.
  • Small amount of dairy prod­ucts.
  • Min­i­mum red meat.
  • Healthy amount of fish on the menu.


5. Drink in moderation

Quit­ting alco­hol com­plete­ly may not be the best option unless you have a doc­tor’s order. The Dia­betes Care study found that women who drank 1.6 drinks a day had a 40% low­er risk of devel­op­ing type 2 dia­betes.

But be care­ful! Exces­sive con­sump­tion of alco­hol can, on the con­trary, cause dia­betes!

If you don’t drink, don’t start. But if you like to drink red wine with din­ner, stick to mod­er­a­tion to get all the ben­e­fits of this prod­uct.

6. Do not forget about greens

Greens and veg­eta­bles are very healthy and help to pro­vide reli­able pro­tec­tion against dia­betes if they are con­stant­ly present in the diet. Espe­cial­ly doc­tors and nutri­tion­ists rec­om­mend lean­ing on leafy greens. Include it in your meals, snacks. You can even make smooth­ies with leafy greens. Use­ful recipes can be found in this arti­cle. And you can also cook super-healthy omelets with spinach. Instead of a burg­er, we choose a sal­ad with meat or pita bread with red fish and herbs.

And be sure to mon­i­tor your health and check your blood sug­ar lev­els on time!