Foods to help avoid type 2 diabetes.

The rate of Type 2 diabetes is increasing around the world, however many of us don’t appreciate how serious a disease this can be. Type 2 diabetes is a major cause of vision loss and blindness, kidney failure requiring dialysis, heart attacks, strokes, amputations, infections and even early death. Research suggests that a healthy lifestyle, such as regular exercise and eating smart, can prevent diabetes from occurring in the first place and even reverse its progress.

So what foods should we avoid and what should we eat and drink?

Decrease intake of added sugars and processed foods, such as refined grains like white flour and white rice. This also includes sugary drinks, not only sodas but also juices.

The best drinks are water, tea or coffee without sugar.

Dump refined grains – eat whole grains.Whole grains are actually real grains that haven’t been stripped of nutrients in processing. Foods made from 100% whole grain are okay, but intact whole grains like farro, quinoa, oats and brown rice are the best. You can even swap refined grains for potatoes – as long as they are not French fries!

Increase fibre intake.High-fibre foods include most vegetables, fruits and legumes. Legumes include lentils, beans, chickpeas, peas and edamame.

People who eat a lot of high-fibre foods tend to eat fewer calories, control their weight better and have a lower risk of diabetes.

Eat more fruits and vegetables.At least half of your food intake daily should be fruits and vegetables, and the more colours of the rainbow, the better. Cruciferous vegetables like broccoli, cauliflower, kale and Brussels sprouts, and high-fibre fruits like berries of all kinds should be top of the list.

Eating fruits and vegetables is linked with a longer and healthier life!

Avoid processed meat.Many studies have shown that certain meats are risky for us. People who eat processed meat are far more likely to develop diabetes: one serving a day (which is two slices of bacon, two slices of deli meat, or one hot dog) is associated with over a 50% higher risk of developing type 2 diabetes. The less processed meat you eat, the lower your risk of diabetes.

People who eat chicken, eggs, dairy and fish, can significantly lower their risk of developing type 2 diabetes by about 30%.

Eat healthy fats.All fats are not bad for you. Think olive oil, avocados, nuts and seeds. Omega-3 fats, like in walnuts, flax seeds, salmon, herring and mackerel are good for you.

Make eating real food Just Routine

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