A chronic condition like diabetes is prevalent in society at an alarming rate, afflicting about 10% of the US population. More than 50% of Americans fall in the category of developing this illness. Unfortunately, only some people know diet can help prevent this disease. Generally, one should have plenty of whole grains, veggies, fruits, nuts, and seeds in their regular diet. Reliance on packaged and processed foods should reduce. Avoid fast food and soda. However, these are just some general things one must practice as such. For better results, one must first consider what leads to diabetes.
Since awareness is the critical ingredient in a fight against any ailment, you can refer to platforms like MyBioSource.com. Before this, let’s focus on the diet.
Avoiding or keeping diabetes in check
Some food increases blood glucose levels and insulin production, putting a person at risk of the disease. One example can be refined starch, such as flour bread, white rice, and potatoes. Another is a simple carbohydrate like sugar. Fructose barely affects insulin and blood glucose. But current studies show even this can contribute to the development of diabetes. When obtained at a low level from fruit, it’s okay. However, sweetened drinks and foods can stimulate the liver to produce extra fat. If you eat fatty food, the weight gain will appear in your puffed cheeks, thighs, and arms. However, if you gain weight from the fat caused by the liver, the risk of heart ailment and diabetes increases.
Like sugar or starch, too much protein consumption can also increase insulin and fat accumulation. It may help with muscle building, but excess protein is best to avoid. Experts say red meat harms your pancreas because of its high iron content. According to nutritionists, one can eat protein for 10% of calorie intake. One kilogram of body weight can afford 0.8 grams of protein. Suppose you are an adult weighing about 150 pounds. You can eat 55 grams of protein. The best protein sources include eggs, fish, beans, nuts, lentils, seeds, poultry, and seafood. Milk, cheese, and yogurt are also excellent.
A healthy balance of gut microbes
Food diversity is the best way to keep your gut health good. It will care for your metabolism and eventually protect you from diabetes or its progression. A wholesome diet consists of fruits, vegetables, fibrous whole grains and beans, and fermented foods. As mentioned, the consumption of red meat should reduce for even your gut’s sake.
A few considerations
Regarding weight management and healthy guts, most people falsely assume they should avoid fat altogether. Nutritionists explain that a well-balanced diet is a mix of everything, and there are healthy fats one can include, such as nuts, avocadoes, fish, and olive oil. If you reduce fat intake and start adding more sugar or starch, it will be worse for your well-being.
Health experts say that diabetes primarily concerns insulin and glucose metabolism. However, your fat and protein intake also matters. Diabetes can put your health at risk of cancer, heart & kidney disorders, and more. Hence, it’s better to prevent this condition from occurring. Or, one should manage it well.