Do you know which foods are best for preventing type 2 diabetes? Here’s a quick guide for cleaning up your diet–easily and quickly!
You Need Antioxidants
Antioxidant-rich foods, such as fruits, vegetables, and tea, contain antioxidants which may help control free radicals, say researchers at the Center of Research in Epidemiology and Population Health in Villejuif, France. They also suspect that it may help with insulin sensitivity, though research hasn’t confirmed this yet.
To get your fill, aim to have at least 3 servings per day, preferably from fresh, not canned, sources.
To lower your risk of diabetes by as much as 50 percent, drink your daily cup of Joe, whether that’s regular, decaf, or mixed with your favorite milk or soy product.
Research shows that certain compounds in coffee block a substance called human islet amyloid polypeptide, or hIAPP. Scientists believe this could raise the risk of type 2 diabetes.
As for how much coffee you need, research shows four or more cups are effective–though, if you’ve never consumed coffee before, start slow. Coffee is also packed full of caffeine, which can be hard on the heart.
Eat Meat Alternatives
Meat alternatives, such as seitan, soy, and tempeh, may be a better choice for reducing type 2 diabetes, when replacing certain meats. Research shows that red meat and poultry significantly increase the risk of this disease, even if you eat an otherwise healthy diet.
This doesn’t mean you need to go vegetarian or vegan, however. Instead, a plant-based diet–where you consume more plant-derived foods instead of getting rid of animal products entirely–is advisable, say researchers.
Now that’s an easy way to keep diabetes at bay, and it’s an environmentally-conscious decision as well!