The main key to reducing the risk of diabetes is cutting sugar.
REPUBLIKA.CO.ID, JAKARTA — Type 2 diabetes affects nearly five million Britons, while another 13.6 million are at high risk of developing it. To reduce this risk, there are several changes that need to be made.
If not treated properly, type two diabetes can lead to severe complications, including organ failure and leg amputation. If you want to reduce your risk of developing diabetes, implementing these five small changes will help:
1. Avoid fizzy drinks
If you want to reduce the risk of diabetes, the main key is to cut sugar. The easiest way is to avoid consuming sugary drinks such as soft drinks, fruit juices, and smoothie which contains gula tall.
A number of drinks that can trigger blood sugar spikes and weight gain because they are high in calories. Instead of sugary drinks, multiply water which effectively hydrates the body. If you want to add flavor, add lemon wedges or berries.
2. Healthy carbohydrates
When a person eats food that contains carbohydrates, the body breaks them down by converting them into glucose for energy. This process can cause blood sugar to spike after eating a high-carbohydrate meal.
Especially, foods that contain carbohydrate processed products such as white bread, rice, and pasta. To overcome this, choose foods that are low in carbohydrates, but also have higher fiber.
This is because fiber slows digestion, so blood sugar spikes are not too drastic. Healthier carbohydrate options with a high fiber content include brown rice, whole grain pasta, and whole grains.
3. Reduce red meat and processed meat
Getting enough protein is the key to feeling full without the tendency to depend on carbohydrates. However, the type of protein chosen to enter the body is also very important.
Red meat or processed meat is not recommended for individuals who are at risk of developing type 2 diabetes. Instead, choose healthier sources of protein, such as eggs, chicken, fish, and lentils.
4. Increase fruits and vegetables
Fruit can be a great way to eat sugary foods without making your blood sugar spike. However, consumption should also not be excessive because if eaten in high quantities it will still have a bad impact.
Some of the recommended fruits for individuals at risk of developing type 2 diabetes are apples, grapes, and berries. For this type of vegetables, choose green leafy vegetables such as spinach.
5. Choose healthy fats
Contrary to what many people fear, fat doesn’t always cause obesity. The body still needs fat intake in the daily diet, but make sure to consume healthy fats.
From natural food sources, healthy fats can be obtained from salmon, nuts, avocados, and olive oil. Eating these foods is one of the healthy changes to reduce the risk of diabetes Express, Sunday (30/1/2022).
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