4 Diet Tips to Reduce Your Chance of Type 2 Diabetes

Type 2 Diabetes is a chronic and progressive condition that affects the way your body controls the amount of sugar in its blood. This type of diabetes is caused by changes in one's hormones and organs over time, which leads to a gradual increase of glucose (sugar levels) in the body. Insulin is a hormone that helps control the sugar levels in your body, but type 2 diabetes inhibits its ability to function the way it should. While type 2 diabetes is irreversible, a lot can be done to help keep the condition manageable. With the right diet, for example, its effects can be dampened or even reversed. Here are some ways that a proper diet can prevent or ease type 2 diabetes.


1. Cut out highly processed carbohydrates


It is now quite common knowledge that processed carbs can have adverse effects on one's health. Many highly processed carb products such as white bread, white rice, mashed potatoes, donuts, bagels, and many breakfast cereals cause spikes in blood sugar and insulin levels. These spikes can lead to an increased risk of developing diabetes, or can aggravate the conditions. In contrast, vegetables are healthy complex carbs with fibers that allow sugar to be slowly released into your system, making it less likely for the body to be overloaded with sugar. Adjusting your diet to have less processed carbs and more veggies is a great way to ensure that your sugar levels are managed


2. Avoid sugary drinks


Beverages such as sodas and juices contain an immense amount of sugar in just one serving. Many studies have shown that high sugar drinks can lead to chronic inflammation, high triglycerides, and decreased “good” (HDL) cholesterol. These all make it more likely for your body to begin to resist insulin and its effects, increasing your risk of diabetes. Instead of sugary drinks, try to incorporate more water into your diet.