Type 2 diabetes is a growing epidemic across the United States, particularly in those 50 and older. Your lifestyle is one of the prime contributors to it. I’m going to share with you that just adding 4 simple foods to your diet can help reduce your risk of developing it.
Ward Off Type 2 Diabetes Eating These 4 Foods
Our technologically advanced world has contributed to the growing epidemic of type 2 diabetes. Machines and computers do most of the work we used to do by hand. As a result, we just don’t get the kind of exercise we used to. Lower levels of activity contribute to weight gain, one of the biggest risk factors for diabetes.
In addition, we eat more processed foods that are often full of hidden sugars like high fructose corn syrup (HFCS) and dextrose. They keep blood sugars raised and your body in the fat-storing mode, especially right around your belly.
So, how do you get off this type 2 diabetes producing merry-go-round? Well, you can start by eating more natural and less processed foods. You can add 4 very common foods to your diet each day, starting at breakfast, with a cheese omelet.
If you’ve cut full fat dairy, like cheese, or you’ve reduced egg intake, because of cholesterol concerns, there really is no need to. Cholesterol content in natural foods, like dairy and eggs, is really not what contributes to heart disease. Researchers have learned that it’s actually inflammation from high sugar diets, and diabetes that ups risk for cardiac disease. The truth is, these 2 super foods areprotective against type 2 diabetes:
1. Eggs. A recent study out of the University of Finland found that older men who ate 4 eggs per week had a 37% decrease in risk for diabetes. They had overall lower blood sugar levels as well. Eggs are high in protein which stabilizes blood sugar. They’re also high in choline, Omega-3 fatty acids and critical minerals, like potassium, selenium, magnesium, that have anti-diabetic and heart protective benefits.
2. Cheese. Another study out of Finland revealed that high fat dairy, like cheese and some yogurts cut your risk of type 2 diabetes by about one-fifth. Why? The fat content in these dairy foods slows down digestion. It allows proteins and sugars to be broken down on a sort of “time-release” fashion. This keeps blood sugar levels stable longer. People who eat higher fat breakfasts have better blood sugar levels throughout the day. This keeps hunger at bay and makes it easier to control your eating. Full fat dairy also contains certain saturated fatty acids that researchers believe are important to fighting diabetes. So, starting your day with a 2 egg, cheese omelet with real butter is an excellent recipe to ward off diabetes.
Now, if you want to add a few other diabetes-fighters to your breakfast, go for a few berries or apple slices on your plate.
3. Whole Fruits. Diabetics are commonly recommended to limit their whole fruit intake and omit fruit juice completely. Whole fruit typically contains more sugar, albeit natural, than other foods. Juices can contain high amounts of HFCS and dextrose which cause real control problems for diabetics. Too much high sugar fruit in your diet can also create problems with pre-diabetics, or those with “metabolic syndrome”.
Recently, the Harvard School of Public Health released findings of a study they did on the effect of whole fruits on type 2 diabetes. They found that 3 fruits, apples, blueberries, and grapes actually decreased type 2 diabetes risk by 23% in people who ate 2 servings a week. Not only do these fruits have lower glycemic index values, but they also contain powerful phytonutrients, like anthocyanins in berries and grapes, that help stable blood sugar and fight disease.
Apples, particularly Granny Smith (green) apples contain 13% more antioxidant phytonutrients than other types. Red Delicious and Honey Crisps are also high in phytonutrients. Just be sure to eat the skins as that’s where they’re found. Apples are also full of water soluble fiber that helps slow down digestion and stabilize blood sugar levels.
For lunch or dinner, adding a serving of Omega-3 rich fatty acid fish at least 3 times a week will help decrease your type 2 risk too. Here’s why.
4. Fish-Derived Omega-3 Fatty Acids. In another study out of the University of Finland, men between 42 and 60 were studied for fish-derived Omega-3 benefits on type 2 diabetes. They found that the men who ate the highest Omega-3 fatty acids from fish, had 33% lower development of type 2 diabetes. At least 2 meals a week (3-4 would be better), should contain high Omega-3 fatty acid fish. These include salmon, mackerel, rainbow trout, herring, anchovies, or sardines.
An easy, quick, type 2 fighting lunch could be a can of sardines, or jar of pickled/creamed herring with a few crackers, cheese and apple slices. You could also have a few slices of thin crust cheese pizza with anchovies and a bunch of grapes. See? It’s not so hard to fight diabetes at every meal.
Of course, the other half of the coin is how well you use the food you eat. That means making sure you get enough exercise to lower diabetes risk. Aim for 30 minutes moderate aerobic exercise a day, or 40 minutes 4 times a week. Making these simple diet and exercise changes can make all the difference in preventing type 2 diabetes.