The Role of Physical Activity, Breakfast Choices, and Nuts in Preventing and Controlling Type 2 Diabetes

Can physical activity combat the risks of type 2 diabetes? Is there a relationship between eating bread for breakfast and controlling blood sugar? What is the role of nuts in the prevention of diabetes?

The answers are in this report, in which we review the latest data on the prevention and control of diabetes.

Avoid bread for breakfast, better control of blood sugar

We start at UBC Okanagan University, where researchers have found that reducing carbohydrates such as bread and oatmeal for breakfast can benefit people with type 2 diabetes.

The researchers added that starting daily with a low-carb intake may help control blood sugar.

The study was conducted by researchers led by Dr. Barbara Oliveira, and published in the American Journal of Clinical Nutrition, and written about by the “Your Alert” website (Alert themselves).

The study found that switching from a traditional low-fat Western-style breakfast, such as oatmeal, toast and fruit, to a low-carb meal high in protein and fat, such as eggs with cheese, can help people with type 2 diabetes better manage their blood sugar. Better for most of the day.

“One of the many complications for people living with type 2 diabetes is rapid or significant increases in blood glucose levels after a meal,” says Dr. Oliveira. “Our research indicates that a low-carb meal, first thing in the morning, appears to help control blood glucose levels.” blood sugar throughout the day.

Controlling glucose levels is critical to reducing complications of type 2 diabetes, including inflammation and cardiovascular disease.

Dr. Oliveira explains that low-carb diets have become popular in recent years and are recognized as a dietary strategy for improving glucose control. Like all diets, this one is difficult to follow, especially in the long term.

The first meal

But rather than asking patients to stick to a low-carb diet, the researchers examined the idea of ​​making only the first meal of the day low-carb to see how this affected diet adherence and, more importantly, blood glucose levels.

The 12-week study included 121 participants divided into two groups: the first group was advised to eat a selection of low-carb breakfasts containing about 8 grams of carbohydrates, 25 grams of protein and 37 grams of fat, while the others were advised to eat a selection of Low-fat carb options, which contain about 56 grams of carbohydrates, 20 grams of protein, and 15 grams of fat. All breakfast options in both groups provided 450 calories.

Participants had a variety of breakfast choices and were asked to upload a photo of their meal, which was reviewed by a study dietitian to confirm compliance.

All participants were provided with a continuous glucose monitor that they wore for the duration of the study. They also took blood tests before and after 12 weeks to measure average blood sugar levels. They also measured their weight and waist circumference at the start and end of the trial.

Dr. Oliveira said the low-carb group saw their blood sugar levels drop and some were able to lower their glucose levels, even reducing the amount of diabetes medication they took.

One additional interesting finding was that people who ate a low-carb breakfast themselves reported eating fewer calories and carbohydrates at lunch and for the remainder of the day.

This may indicate that a high-fat and protein-rich breakfast, with fewer carbohydrates, could influence daily eating habits.

Physical activity that makes you sweat protects you from diabetes

We turn to the University of Sydney, where a recent study found that activities that make you sweat, such as brisk walking and gardening, reduce the risk of type 2 diabetes.

The researchers revealed that physical activity can reduce the risk of developing type 2 diabetes, even in people with a high genetic risk. Any genetic predisposition to the development of a medical condition.

The University of Sydney study found that higher levels of overall physical activity, especially moderate to vigorous physical activity, had a strong association with a lower risk of type 2 diabetes.

The results were published in the British Journal of Sports Medicine, and a website wrote about it York Alert.

Diabetes prevention

The researchers say the study shows that higher levels of physical activity should be promoted as a key strategy for preventing type 2 diabetes.

The study involved 59,325 adults from the UK Biobank, who wore activity trackers worn on their wrists at the start of the study, and then followed up for up to 7 years to track health outcomes.

The study showed that more than an hour of moderate to vigorous physical activity per day was associated with a 74% lower risk of developing type 2 diabetes, compared to participants who did less than 5 minutes of physical activity.

This was even when accounting for other factors, including genetic risk.

Another finding was that participants with a high genetic risk, but who were in the most physically active category, were actually less likely to develop type 2 diabetes when compared to those who had a low genetic risk but were in the least active category.

“We are unable to control for genetic risk and family history, but this finding offers promising and positive news that through an active lifestyle, one can combat many of the excessive risks of infection,” says senior author of the study, Associate Professor Melody Ding from the Charles Perkins Center and School of Medicine and Health. with type 2 diabetes.”

Moderate-intensity physical activity describes movements that make you sweat, such as brisk walking and gardening, Ding says. Examples of vigorous-intensity physical activity include jogging, cycling, vigorous gardening such as digging, all activities that make you breathe heavily.

Nuts and diabetes

We conclude with Research review Conducted by researchers from Spain and Canada and published in the journal Nutrients, they found that nut consumption may have a potential role in preventing and controlling type 2 diabetes.

The researchers found that higher consumption of nuts, walnuts, and peanuts was significantly associated with a lower risk of developing type 2 diabetes.

In addition, the inclusion of nuts in people’s diets may have a beneficial effect on glycemic control and reduce the risk of cardiovascular disease and mortality in people with diabetes.