If someone you recognize has been diagnosed with type 2 diabetes, chances are you’ll be wondering how you’ll be able to reduce your risk. Fortunately, several studies show that lots of the healthy food selections that will help your friend or loved one control their diabetes also can show you how to avoid it. The exact relationship between eating certain forms of food and the danger of developing diabetes is somewhat controversial. But the study's results are consistent with what experts consider healthy eating habits for many adults.
So, should you're excited by lowering your risk of type 2 diabetes, it could't hurt to attempt to get more foods and nutrients that may lower your risk — and avoid them. Which can increase it.
Low risk
fiber. Men and girls who eat lots of whole grains have a 40 percent lower risk of diabetes than those that eat less. Fiber from cereals, breads and cereals appears to be probably the most useful.
enough The variety of health advantages of drinking a few cups of coffee per day is increasing. Reducing the danger of diabetes is certainly one of them.
Moderate alcohol consumption. Drinking just a little alcohol can lower your risk of type 2 diabetes. For example, men who drink a median of 1 drink per day are less prone to develop diabetes than teetotalers.
nuts Eating nuts no less than five times every week lowers the danger of developing diabetes in comparison with eating them rarely. But keep the portions small—nuts have lots of calories.
High risk
Sweet drinks. Women who drank two or more sugar-sweetened soft drinks per day had a 24 percent higher risk of developing diabetes, in comparison with women who drank lower than one sip per thirty days. Two or more fruit drinks per day (containing little, if any, real fruit juice) had a 31 percent increased risk.
Meat. Women who ate probably the most pork (about one serving per day) had a 20 percent higher risk of diabetes than those that ate the least (about one serving per week). And men who ate processed meats like hot dogs, bacon and lunch meat five times every week were almost twice as prone to develop diabetes as men who ate such foods only twice a month.
trans fat. Trans fats have been linked to an increased risk of each diabetes and heart disease. One study found a 30 percent increased risk of diabetes in women who ate probably the most trans fat, in comparison with those that ate the least.