Altering your dietary preferences may decrease the likelihood of developing type 2 diabetes. Recent studies have validated the potential of certain nutrients in diminishing the risk of this condition. This insight is particularly crucial for individuals with pre-diabetes or those predisposed to diabetes. The Scientific Advisory Committee on Nutrition (SACN) recommends consuming a diet abundant in whole grains and cereal fiber, opting for specific fats, and selecting carbohydrates that have a gradual impact on blood sugar levels (low glycemic index) as these choices will undoubtedly be advantageous for you.
Easy ways to adjust your food selections in order to reduce your risk:
Substituting unhealthy fats with nutritious fats. Research indicates that this can enhance the body's sensitivity to insulin, leading to better control of blood sugar levels. The table provided below illustrates specific foods that are recommended to be avoided or limited in your diet, along with healthier alternatives to ensure a balanced intake of beneficial fats. In the UK, the recommended daily limit for unhealthy fats (saturated fats) is 20 grams for women and 30 grams for men. Decreasing the consumption of unhealthy fats not only aids in reducing the risk of diabetes but also shows promise in lowering the likelihood of other health issues like heart disease. Find out more about fats on the NHS website.
2. Ensuring a high intake of fiber in your diet. The current recommended daily fiber intake in the UK is 30 grams. On average, individuals consume only 18 grams of fiber per day, significantly below the recommended amount. Research indicates that inadequate fiber intake (below 18 grams per day) may result in an 18% higher risk of developing type 2 diabetes. Furthermore, evidence highlights the importance of fiber in enhancing overall health. The image below provides simple suggestions for boosting your fiber consumption.
3. Opt for foods with a low glycaemic index in your diet. Carbohydrates have varying effects on the body. The glycaemic index categorizes carbohydrates (ranging from 0 to 100) based on the blood sugar response post-meal consumption, with some foods causing a quick surge in blood sugar levels while others lead to a gradual increase. Research indicates that diets rich in glycaemic index (above 70) raise the likelihood of type 2 diabetes, especially in individuals with high body fat levels. Hence, selecting foods with a low glycaemic index (55 or below) can aid in blood sugar management and reduce the risk of diabetes. The table provided below offers recommendations for low glycaemic index substitutes for high glycaemic foods.
For more information about your risk of type 2 diabetes, click here.
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