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