Since you were a child, you were told that healthy eating habits have a lot of benefits. But, how well do you know about these benefits?
Making good lifestyle choices, such as having a healthy diet, can prevent chronic diseases like cancer and diabetes. In particular, fruits, vegetables, and whole grains are found to be helpful in minimizing your risk of developing type 2 diabetes.
What Happens When You Have Type 2 Diabetes?
Diabetes is the seventh leading cause of death in the United States. It is a chronic ailment characterized by the failure of the body to produce insulin to process sugar. When not managed properly, it can lead to serious complications such as heart problems, vision impairments, nerve damage, and kidney disease.
The most common type of diabetes is type 2, wherein the body becomes insulin-resistant. Your body either resists insulin or is unable to produce enough of it to keep your blood sugar at a normal level. Without insulin, glucose will build up in your bloodstream. Some of its significant risk factors are poor lifestyle and diet choices.
Whole Grains, Fruits, and Veggies Against Type 2 Diabetes
There is no cure for diabetes other than managing the disease by taking maintenance medications and living a healthy lifestyle. However, you don’t have to wait for it to develop before you start making healthier choices, especially when it comes to what you eat. Recent studies have found promising evidence that increasing your intake of whole grains, fruits, and vegetables can lower your risk of type 2 diabetes.
Whole Grains
Whole-grain food is found to lower the risk of type 2 diabetes significantly. The fiber in whole-grain food helps with insulin sensitivity, which can improve and stabilize blood sugar levels. Whole grains are harder to break down, unlike taking refined carbohydrates, consuming these will not cause spikes in blood sugar levels. It is a healthier replacement for refined carbs because it can make you feel full for a longer time while keeping your blood glucose stable and without increasing your calorie count.
Additionally, studies have also shown that whole grains have the same benefits for people who already have type 2 diabetes. Apart from diabetes, whole grains are also effective in reducing the risk of heart disease and stomach cancer.
Fruits and Vegetables
The World Health Organization recommends the daily consumption of at least 400 grams or five portions of fruits and vegetables to prevent non-communicable diseases like diabetes. Numerous studies have also demonstrated that fruits and vegetables can minimize your risk of developing type 2 diabetes.
Fruits and vegetables are also excellent sources of fiber. Much like whole grains, including fruits and vegetables in your diet can improve your blood sugar levels. Diabetes meal planning using the plate method is one way to ensure that you are eating only what you need and limiting high-carb foods that can spike your blood sugar. Simply fill half to three-quarters of a 9-inch plate with non-starchy vegetables like broccoli, cabbage, cauliflower, carrots, and green beans.
Instead of snacking on chips or candies, fresh fruits are a healthier option for you. Eating low-carb fruits means you can eat a bigger portion. For instance, a cup of blackberries, a cup of raspberries, and half a banana all have around 15 grams of carbohydrates. You may ask your doctor to guide you on meal planning and proper portion control. When you eat healthily, you are better able to maintain a healthy weight, which, in excess, is a risk factor for type 2 diabetes.
Diabetes Treatment in Florida
As you age, your risk of developing type 2 diabetes increases. However, you can take measures and make healthier lifestyle choices as early as right now to prevent or delay its development.
Here at Intercoastal Medical Group, our board-certified endocrinologists are equipped with the knowledge and experience to diagnose and treat diabetes. Our offices in Sarasota and Lakewood Ranch are ready to assist you. For inquiries, please contact us, or you may request an book an appointment online.
