The easy food swaps you should make today to reduce the risk of type 2 diabetes
The findings revealed that individuals consuming French fries three times weekly faced a 20 per cent greater risk of developing the condition, a figure that rose to 27 per cent for those eating them five times a week. Conversely, baked, boiled, or mashed potatoes were not associated with any increased risk. Throughout the research period, 22,000 cases of type 2 diabetes were documented.
Commenting on this study, Emma Pike, deputy head of clinical at Diabetes UK, says while there's no one-size-fits-all diet to prevent type 2 diabetes, the foods we eat can play a vital role in reducing our risk.
'A healthy, balanced diet that includes wholegrains, fruit and vegetables, unsweetened dairy and lean proteins like chicken, fish, beans and pulses, can help lower your risk,' says Pike. 'At the same time, cutting back on sugar-sweetened drinks, red and processed meats, refined carbs like white bread, sugary snacks, and some fried foods can also make a big impact as these are associated with an increased risk of type 2 diabetes. It's not about perfection, but about making small, sustainable changes that support your long-term health.'
Here are six simple swaps that could reduce your risk of type 2 diabetes and support long-term health…
1. Swap boxed sugar cereals with milk for Greek yoghurt, muesli and berries
'Some cereals like granola and cereal clusters may seem healthy but can be high in added sugar and unhealthy fats,' says Pike. 'When choosing cereal, check the front of pack label and look for options with the most green lights.
'Another great alternative is Greek or natural yoghurt, which you can top with fruit and a sprinkle of seeds for added fibre and nutrients.'
Rosie Carr, dietitian at healthy eating plan Second Nature, agrees and says: 'Sugary cereals cause rapid blood sugar spikes followed by crashes that increase hunger. Greek yoghurt provides protein that slows digestion, while muesli offers complex carbohydrates and fibre that support steady energy release. Berries add antioxidants with minimal impact on blood sugar.'
2. Swap fruit juice for whole fruit and make water your drink of choice
'Fruit juice lacks the fibre of whole fruit, causing faster blood sugar rises,' says Carr. 'Whole fruits contain fibre that slows sugar absorption and supports gut health. Water keeps you hydrated without adding any sugar or calories.'
3. Swap supermarket sandwiches for a homemade version
'Pre-packaged sandwiches typically contain refined carbohydrates, sugary sauces, and preservatives while offering minimal protein,' says Carr. 'Creating your own sandwich with sourdough bread (or other bread from your local bakery), quality protein from cured meats and cheese, and fresh tomatoes provides a more balanced meal.
'Ensuring higher protein content than supermarket versions helps slow digestion and stabilise blood sugar levels.'
Wholegrain bread and extra veggies in particular attain lots of health benefits.
'Choose wholegrain bread for more fibre, and add salad or veggies for more colour, flavour and texture plus the added bonus of vitamins and minerals.' suggests Pike.
4. Swap toast with jam for scrambled eggs on toast with wilted spinach
Packed with protein from the eggs and wholegrains from the toast, this is a balanced option.
'Jam is essentially concentrated fruit sugar that rapidly raises blood glucose when spread on refined toast,' says Carr. 'Eggs provide high-quality protein and fat that significantly slows digestion and lowers hunger. Adding wilted spinach increases fibre, vitamins and minerals.'
5. Swap cookies and chocolate biscuits for plain ones
'Instead of cookies or chocolate biscuits, try plain options like rich tea or digestives made with sunflower oil,' recommends Pike. 'If you're after chocolate, go for two or three squares of dark chocolate, its stronger flavour means you may be satisfied with less.'
6. Swap crisps for mixed nuts with a pinch of salt
Swapping crisps for a small, unsalted handful of mixed nuts is generally a healthier choice.
'Crisps provide refined carbohydrates with little nutritional value, while nuts offer protein, fat, fibre and micronutrients,' says Carr.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
28 minutes ago
- Yahoo
The 13 Foods That Could Save Your Kidneys and Your Wallet
Your kidneys work quietly in the background every day, doing far more than most people realize. They filter waste from your blood, keep fluid levels balanced, help regulate hormones and play a role in everything from managing blood pressure to supporting healthy energy levels. Despite being so important, kidney health often does not get the attention it deserves. According to the CDC, more than 1 in 7 adults in the US are living with chronic kidney disease, and many are unaware they have it. That is why daily care and early prevention matter so much. Looking after your kidneys now can help them keep doing their job for years to come, and a few small, consistent habits can make a big difference. Don't miss any of CNET's unbiased tech content and lab-based reviews. Add us as a preferred Google source on Chrome. Fortunately, you don't need to make dramatic lifestyle changes to support kidney health. Incorporating a handful of nutrient-rich superfoods into your regular meals can make a significant difference. These foods help reduce inflammation, support healthy blood flow, and ease the load on your kidneys so they can keep doing their job. If you're looking to give your kidneys the boost they need, these 13 simple additions to your diet are a great way to start. Your diet and gut health also play a major role in your wellness, especially when it comes to keeping your kidneys healthy. There are 13 superfoods you should keep in mind when considering natural ways to give your kidney health a boost. Read more: 6 Important Blood Tests You May Need for Your Overall Health Best Meal Delivery Services See at Cnet 13 superfoods for kidney health 1. Cabbage This nutrient-dense vegetable is low in both potassium and sodium while packing in fiber, vitamins C and K and more. Plus, cabbage is versatile. You can use it in salads and slaws, but you can also use it as a wrap for tacos, sandwiches and more. 2. Fatty fish Fish delivers protein, and when you choose a fatty fish like tuna, salmon or trout, you're also getting omega-3 fatty acids. Omega-3 fats may help reduce fat levels (triglycerides) in the blood and may also lower blood pressure, according to the National Kidney Foundation. If you have CKD, you may need to keep an eye on the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation has a chart you can use to determine levels in specific types of fish. Although, it's best to consult with your doctor. 3. Bell peppers Like cabbage, bell peppers pack in lots of good nutrients with low levels of potassium. With them, you get vitamins B6, B9, C and K, plus fiber. They deliver antioxidants too. You can slice them and eat them with dips or roast them and add them to dinner. 4. Cranberries Cranberries help to prevent urinary tract infections. These usually stay in your bladder, they can travel up to your kidney, making kidney problems worse. Fortunately, regularly consuming cranberries can help you avoid this unwelcome situation. Plus, cranberries have antioxidants that can help fight inflammation, and they can boost your heart and digestive health. It turns out, these tart berries aren't just for the Thanksgiving table. 5. Blueberries We've talked about some of the best foods for kidneys, but you can take it a step further. The question is: What foods help repair kidneys? Blueberries deliver. With high levels of antioxidants and loads of vitamin C and fiber, blueberries are all-around healthy. They can also help to reduce inflammation and support bone health, reversing some of the issues that can come with CKD. 6. Dark, leafy greens There are plenty of reasons to turn to dark, leafy greens like spinach or kale. They deliver so many nutrients that they can help you get key vitamins and minerals, plus immunity-boosting benefits. Be advised that greens can come with a decent amount of potassium. If you have CKD, talk to your doctor before adding more of these to your diet. 7. Olive oil Rich in antioxidants and healthy fatty acids, olive oil can boost your overall wellness. A study from Harvard University found that olive oil may lower cholesterol levels and the risk of cardiovascular disease, dementia and some types of cancer. Beyond all this, it can help you add flavor to dishes without turning to salt or butter. To get more antioxidants, choose unrefined or cold-pressed olive oil that's virgin or extra virgin. 8. Garlic Another antioxidant-rich, inflammation-fighting food, garlic also contains a specific compound called allicin. For people with CKD, allicin — an active compound found in garlic — worked just as effectively to help protect kidney health as a prescription drug. If you're looking for the best foods for your kidneys, garlic has to make the list. Plus, it's an excellent way to add flavor when you're skimping on salt. 9. Onions From the same family as garlic, onions give you another excellent and salt-free way to add flavor (bonus points if you saute them in olive oil). Onions also deliver important nutrients like vitamins B6 and C, manganese and copper. They also contain quercetin, a chemical that can help your body fight cancer, and organic sulfur compounds that can reduce your risk of high blood pressure, stroke and heart disease. 10. Cauliflower Cauliflower brings the crunch, paired with plenty of vitamins C, B6, B9 and K, along with fiber. It also contains compounds your body can use to neutralize certain toxins, a big help when your kidneys aren't doing their best filtration work. Cauliflower does contain some potassium and phosphorus, though, so while it makes the list of foods good for kidneys, people with CKD may want to moderate their intake. 11. Egg whites Egg whites are specifically recommended for people with kidney problems. They give you a way to increase your protein levels -- which can be important with later-stage CKD, especially if you're on dialysis. 12. Arugula Arugula is packed with nutrients your body needs like magnesium, iron, calcium and vitamins A, B9, C and K. Plus, it's antioxidant-rich and has glucosinolates, which can help your body protect itself against a range of cancer types. You can eat arugula raw (it's a great salad base), but you can also sprinkle it over whatever you're whipping up. It's great on pizzas, in omelets and with pasta, for example. 13. Apples Apples deliver the cancer-fighting quercetin and fiber that can help to keep your cholesterol and blood sugar at healthy levels. They've got plenty of antioxidants. Better yet, they're easy to work into your diet. Leave a bowl of apples on your counter and you'll have a kidney-healthy, grab-and-go snack whenever you need one. Solve the daily Crossword
Gizmodo
2 hours ago
- Gizmodo
Liver King Accused of Breaking Blood-Bound Contract He Insisted Upon
Liver King, the very red gentleman who receives what is perhaps the most liberal interpretation of the title 'health and fitness influencer,' is in the middle of what can mostly be described as an extremely petty and deeply stupid lawsuit over a supplement. And while the case itself might not be super noteworthy simply because the guy has been in court a lot lately, it has produced this incredible detail: The Liver King had his partners sign a contract in blood. According to a complaint filed by Brad Kearns, another self-styled health influencer who claims to hold the Guinness World Record for speedgolfing, he and Liver King Brian Johnson talked about a new supplement for men that would be called 'Male Optimization Formula with Organs' or MOFO. Quick note: It's always good to come up with the name first, especially as it relates to a health product. According to Kearns, to christen their agreed-upon partnership, they drew up a one-page agreement (smart, keep it simple, no need for legal details). 'At Johnson's insistence, the Agreement was signed in blood,' the complaint said. In a response to the complaint, the Liver King and his legal team refuted many of the details put forth by Kearns. They insist that they have never heard an official pitch from Kearns on a supplement. They denied having 'any interest in the name MOFO.' (A little hard to believe that one, considering Liver King's company, Ancestral Supplements, literally sells a product called MOFO.) But what they do not deny is that they drew up an agreement and put their blood on it. 'Plaintiffs admit the Agreement was signed and includes marking by blood.' Not that it really matters that much, because these do not appear to be serious people operating in any sort of good faith, but blood oaths don't actually mean anything—and there is actual legal precedent to prove it. In 2009, a California court ruled that a contract written in blood is not binding and lacks legal standing. At most, marking a contract with blood is a symbolic gesture. And clearly it didn't mean as much to the Liver King as he might have suggested, considering he's the one who is accused of breaking it. It probably shouldn't be shocking that the Liver King does not appear to be a man of his word or his blood, considering he already faces a class action lawsuit from fans who accuse him of misleading them about his 'ancestral' diet and its effect on his body after it was revealed that he uses steroids. Maybe he can have his supplement company whip him up a chill pill and take the edge off a bit.
Gizmodo
3 hours ago
- Gizmodo
Toothpaste Made From Hair Works Better Than Fluoride, Scientists Say
Looking for an effective, sustainable toothpaste? It might be on top of your head. Scientists have discovered that keratin, a protein found in hair, skin, and wool, can repair tooth enamel and stop tooth decay. It might also protect teeth even better than conventional fluoride-based toothpastes, stopping tooth decay in its tracks, according to a new study. When keratin comes into contact with saliva, it forms a protective coating that mimics natural enamel, the study shows. Not only can it shield teeth from further damage, but it may also help repair enamel—something traditional toothpastes can't do. The findings are published in Advanced Healthcare Materials. 'Keratin offers a transformative alternative to current dental treatments. Not only is it sustainably sourced from biological waste materials like hair and skin, it also eliminates the need for traditional plastic resins, commonly used in restorative dentistry, which are toxic and less durable,' Sara Gamea, a graduate student at King's College London and first author of the study, said in a statement. Tooth enamel wears away with age, leading to tooth sensitivity and eventually a need for dentures. This process is hastened by acidic foods and poor oral hygiene. And once enamel is gone, it's gone. Fluoride toothpaste can slow this process but not stop it. What can? Keratin, apparently. The protein forms a dense crystal-like scaffold that mimics the structure, color, and function of actual enamel, the new study found. Over time, the scaffold continues to attract calcium and phosphate ions, leading to the growth of an enamel-like coating on teeth. That means keratin-based toothpaste could potentially repair lost enamel and seal exposed nerves—reversing the symptoms of enamel erosion. The study authors used keratin extracted from wool in their study but said it could also be extracted from other sources, including human hair. This is a huge step for regenerative dentistry, the researchers say. It's also good for the environment, providing a biodegradable alternative to conventional toothpastes. And happily, consumers might not have to wait long to purchase a keratin-based toothpaste; the researchers say it could hit the market in the next two to three years. 'We are entering an exciting era where biotechnology allows us to not just treat symptoms but restore biological function using the body's own materials. With further development and the right industry partnerships, we may soon be growing stronger, healthier smiles from something as simple as a haircut,' Sherif Elsharkawy, the study's lead author and consultant in prosthodontics at King's College London, said in a statement.
