Experts reveal the five foods to avoid to reduce your risk of type 2 diabetes
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Millions of Brits are currently living with diabetes, with type 2 being the most prevalent form of the condition. Experts have highlighted that there are ways to lower your risk of developing diabetes, with weight loss and diet playing crucial roles.
But what food should we be consuming? Those aiming to reduce their risk of developing diabetes should limit their intake of high fat meat such as fatty cuts of pork, beef, lamb, and poultry skin.
Consuming more red and processed meats like bacon, ham, and sausages is linked with an increased risk of type 2 diabetes, according to Diabetes UK.
They also have connections to heart issues and certain types of cancer. Instead, you should aim to get your protein from healthier sources such as eggs, pulses, chicken and turkey, and fish.
Oily fish like salmon, mackerel, and sardines contain omega-3 fatty acids which work to enhance circulation, lower blood pressure, and prevent blood clots.
Those with type 2 diabetes should also cut down on sweet treats like sweets, ice cream, and desserts.
These foods are high in calories, can elevate blood sugar levels, and are detrimental for your cholesterol levels and heart.
If you fancy a snack, you should choose healthier alternatives like unsalted nuts, seeds, fruits and vegetables, and unsweetened yoghurts.
Remember to monitor your alcohol intake closely, as overindulgence can lead to a heightened chance of developing type 2 diabetes. Alcohol has a high calorie content, posing challenges for weight loss if consumed excessively.
Current advice suggests that you should not regularly knock back more than 14 units per week, and these should be spread out across various days; binge drinking is particularly risky as it ups the likelihood of other health issues.
Watch out for fizzy pop too, as this also carries a risk factor for developing type 2 diabetes.
"Cutting down on these can help to reduce your risk and support keeping your weight down. If you are finding it hard to cut down, look out for diet or low calorie versions of soft drinks and check there's no added sugar," according to Diabetes UK.
But don't swap sugary beverages for fruit juices or smoothies, as these still pack a hefty punch of free sugar. Your best bet would be to stick with water, milk, tea, or coffee, just hold the extra sweetness.
Steering clear of refined carbohydrates like white bread, white rice, and sugary breakfast cereals is a smart move. On the other hand, wholegrains such as brown rice and whole wheat pasta can slash the danger of diabetes, so they're excellent additions to your meals.
Picking foods rich in fibre is another important consideration, since a high-fibre grub plan can cut down risks associated with obesity, heart disease, and certain types of cancer.
Diabetes UK offers some advice: "When you're out shopping remember to check food labels to see if a food is high fibre. Compare different foods to find the ones with the most fibre in them."
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