We understand that it’s a lot easier said than done, but making simple changes to our diet and lifestyle choices can have a significant effect on how we can protect ourselves against developing type 2 diabetes. A person’s insulin resistance characterises this type of condition. Insulin is the hormone which is highly responsible in ensuring that the blood sugar levels in our bodies are well-controlled. Habits such as lack of physical activities, obesity, smoking, increased alcohol consumption that may often require a stint at an alcohol rehabilitation centre, and excessive consumption of high-glycemic food products are just some of the most common reasons why insulin-producing cells malfunction and gradually die down.
According to statistics, this condition remains one of the underlying causes of deaths around the world every year. While the causes mentioned above are the most common, other less discussed behaviours actually contribute to a person’s higher risk of developing type 2 diabetes. Here are some of them:
Not eating breakfast regularly
Everyone knows how important having breakfast is and yet many have no choice but to skip their morning meals because of their hectic work schedules. However, skipping breakfast is considered one of the main reasons people have increased risks of developing type 2 diabetes. Forgoing your morning meal does not only make you hungry in the middle of the day, whether you’re at work or school, but it disrupts a lot of bodily functions involving blood sugar control and insulin levels. Your lunch should never be your first meal of the day. If you don’t have time to prepare a full breakfast, healthy yet straightforward quick fixes such as fruits, eggs, and yoghurts are enough.
Not consuming enough nuts
Not many are aware of this fact, but seeds and nuts contain healthy polyunsaturated fats that are capable of improving insulin sensitivity; thus, lessening people’s risks of developing type 2 diabetes. Even walnuts are found to be effective in controlling a person’s appetite. To include nuts in your diets, eat them as afternoon snacks instead of indulging in alcohol or other food that contain high sugar content.
Increased consumption of highly processed carbohydrates
Among the most common items that are considered heavily processed carbohydrates are white rice, white flour, and white sugar. After all the processes involved, all these types of whole foods do not contain essential brain and fibre anymore. Even vitamins and minerals have also been stripped. So, to lessen your risks, exclude these food items, as well as those with high sugar content, in your diet as much as you can. Because these substances are a lot faster to digest, they contribute to the rapid increase in a person’s blood sugar and insulin levels, which will gradually cause the development of type 2 diabetes. That’s why everyone should opt for whole-grain options instead of easily accessible cakes, muffins, pasta, bread, and crackers.
Making lifestyle changes, especially concerning your diet won’t be fast and easy. But, it’s best to start early to enjoy the benefits truly.
