TEMPO.CO, Jakarta – Diabetes it cannot be treated but there are ways to reduce the risk of developing type 2 diabetes. The greatest risk is genetic but lifestyle factors such as exercise and a healthy diet can reduce the risk.
Here are five foods that can be eaten every day to reduce the risk of developing diabetes, as reported Eating Well.
Nuts
Blood sugar that continues to rise is one of the risk factors for diabetes and the more refined carbohydrates you snack on, the more unstable your blood sugar becomes. To curb the cravings of eating carbohydrates in the afternoon, snack on food high in protein and fat like nuts keeps you full until dinner time. Additionally, nuts are high in polyunsaturated fats, which have been linked to a slowdown in the development of type 2 diabetes.
Oatmeal
With four grams of fiber in one bowl of oatmeal, breakfast will keep you full for a long time and even prevent pre-lunch snacking. A recent study found people who ate the most fiber, more than 26 grams a day, lowered their chances of getting it type 2 diabetes by 18 percent compared with those consuming the least, less than 19 grams per day. Fiber helps keep blood sugar stable, which can help lower your risk of developing diabetes.
Also read: The Importance of Diabetic Peripheral Nerve Examination to Prevent Amputation
Fruits
In addition to being rich in vitamins and minerals, eating fruit every day will lower your risk of developing type 2 diabetes. Since a high-fiber diet has been shown to reduce the risk of diabetes, you should focus on fruits high in fiber such as apples, including the skin, berries, and oranges. .
Vegetables
Although all vegetables should be included in the diet, it is important to focus on green, non-starchy vegetables to prevent diabetes. Green vegetables such as broccoli, kale, and Brussels sprouts provide vitamins and minerals for smooth health. Apart from fiber content, green vegetables contain sulforafan, an anti-inflammatory compound that can protect against blood vessel damage associated with diabetes and help control blood sugar. Additionally, spinach is a great source of magnesium, which helps the body use insulin to control blood sugar levels.
Peas
From green beans to lentils, peas are very versatile and great for reducing the risk of type 2 diabetes. Not only are they full of fiber which will help stabilize blood sugar but are also full of protein that will keep you full and prevent snacking to help you maintain your weight, which is a risk factor for diabetes. type 2.
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