The simple diet and lifestyle choices we make have a much more significant influence on our possible risks for type 2 diabetes. The body’s insulin resistance often characterizes type 2 diabetes. Insulin is the hormone responsible for controlling the blood sugar levels in the body. Obesity, smoking, alcoholism, lack of exercise, and regular consumption of food that are high-glycemic are just some of the things that cause insulin-producing cells not to function correctly and eventually die down. Doing two or three of bad habits is enough to increase your risk for diabetes.
Today, it is estimated that more than 30 million Americans have acquired this condition, which is the underlying cause of over 79,000 deaths every year. Though there are other behaviors which contribute to the risk of developing this condition, here are some of the common habits that increase it.
Not Including Enough Nuts on Your Diet
A Swedish study revealed that nuts and seeds have healthy polyunsaturated fats that can improve insulin sensitivity and prevent people from developing type 2 diabetes. Also, walnuts have also been found to cause a part of the brain to be more active in controlling a person’s appetite. Part of proper diabetes management according to a physician in Provo, Utah is to eat nuts as snacks in the afternoon instead of going for drinks and other snacks with high sugar content.
Consuming Highly Processed Carbohydrates
Food items that are made with white sugar, white rice, and white flour are considered heavily processed carbohydrates. These are whole foods that no longer have all the essential bran and fiber, in addition to vitamins and minerals. Eliminate this food in your diet as much as possible, especially those with high sugar content.
As these food items are more comfortable to digest, they cause a rapid increase in insulin levels and blood sugar, which will eventually lead to type 2 diabetes in the long run. So, limit or avoid food items such as cakes, pasta, muffins, crackers, and bread. Go for whole-grain options instead.
Not Eating Breakfast
We’ve all heard it over and over again – breakfast is the most important meal of the day, yet many still choose to skip it due to their hectic morning schedules. But if diabetes prevention is something you’re concerned with, never forgo your morning meal. Not only does this make you extremely hungry in the middle of the day, but it’s also one of the top reasons people develop type 2 diabetes.
If you wait until lunchtime before you have your first meal of the day, it’ll cause a disruption in your insulin levels and blood sugar control. This will also cause you to eat more. Even a simple morning meal will do the trick. Prep some fresh fruits, yogurt, and eggs for a quick and healthy breakfast you can eat every day.
Changing your eating habits and lifestyle choices is not an overnight process. It’s never easy to give up on things you’re already used to. But with a bit of sacrifice, you’re sure to achieve the health results you’ve always wanted.