Type 2 diabetes is one of the most preventable diseases but, sadly, it is also one of the most prevalent. Latest figures show that 3.8 million people in the UK, 30.3 million in the US, and 7,474,000 in Pakistan are currently living with type 2 diabetes and, worryingly, those numbers are on the rise.
Unlike type I diabetes, (a condition where the body is unable to produce any insulin), type 2 occurs when the pancreas doesn’t produce the correct amount of the hormone insulin to regulate glucose and break it down to produce energy.
As a consequence, blood-sugar levels can be too high. Some of the tell-tale symptoms of type 2 diabetes include extreme thirst and dry mouth, fatigue, and increased hunger if you are experiencing any of these symptoms, it is advisable to consult your General Physician.
Among other factors, the risk of type 2 diabetes is increased by being overweight and excess belly fat is a key marker for the disease. The good news is, that changing up your diet and making a few simple lifestyle tweaks can really help to slash the odds or manage the condition if you are already a sufferer.
It’s never too late to get started and it’s possible to raise your nutrition game with some diabetes-friendly foods you may already have in your kitchen cupboards.
These are a great go-to snack when you are feeling peckish. Better still according to a study published in the journal, BMC Medicine nibbling on 28g of nuts every day could help you lower the risk of type 2 diabetes by almost 40 percent. Pretty impressive, right?
Nuts high omega-3 and monounsaturated fat content are known to have an anti-inflammatory effect, plus they can keep you satiated. To reap the benefits, choose unsalted, mixed, raw nuts, and eat them with a complex carbohydrate source, such as a piece of fruit to help fill you up for longer.
As the first meal of the day, it’s important to keep breakfast as healthy as possible in order to give you that you need to make it through the day. Oats are one of the best foods that you can eat first thing.
They are rich in slow-release carbohydrates, Which help to avoid a rollercoaster of blood sugar highs and lows. Throw in some sunflower or pumpkin seeds and mixed berries in Cor an extra dose of nutrition.
This warming spice has lots of benefits; it promotes anti-inflammation and may help to lower cholesterol. In terms of its benefits in safeguarding against diabetes, cinnamon is thought to help regulate blood glucose levels.
One study that involved eating cinnamon found that cinnamon lowered the fasting serum glucose (a marker for diabetes), and delayed gastric emptying this result could mean that this humble spice could keep you fuller for longer so that you’re less likely to experience food cravings.
The saying goes, ‘an apple a day keeps the doctor away’ and due to its low-sugar and high-fiber content, snacking on them may help to keep blood glucose levels even. Fiber helps to slow down the digestion of carbohydrates, preventing blood glucose levels from spiking erratically just make sure that you eat the skin, as this is where most of the fiber is contained.
Apples also contain a smattering of vitamins, minerals, and antioxidants making them easy to eat on the go.
This summer fruit is teaming with health-boosting benefits. Strawberries are low in sugar, yet taste very sweet, meaning they are the ultimate go-to choice if you crave sugar, yet want to keep your intake down.
These little morsels of goodness are a great veggie diet staple, as they’re high in fiber and help to control blood glucose levels. They’re incredibly versatile, so can be blended into hummus within seconds, with a splash of lemon juice, a dollop of tahini and slug of olive oil, or tossed in spices and combined with spinach to make a satisfying and diabetes-friendly vegetarian curry.
7. Greek Yoghurt
What’s not to love about Greek yogurt? It’s high in gut-friendly probiotics and rich in protein. It’s also the perfect snack if you’re looking to keep blood-sugar levels even, and there is research to show that protein-rich foods can help to keep your weight in check.
That’s all for today, Once we find any other source of diabetes-friendly food we will update the story, we hope you enjoyed reading the article if you have any questions let us know in the comments below, our experts will be happy to answer your questions.