Diabetes affects more than 10% of the total US population, and 90-95% of these people have type 2 diabetes, which, unlike type 1 diabetes, is largely preventable.
A person develops type 2 diabetes when the cells in their body become insulin resistant. Insulin is a hormone produced by the pancreas that enables cells to use blood sugar for energy. But when the cells stop responding properly to the hormone, your pancreas goes into overdrive to produce more until it can no longer keep up. As a result, your cells cannot use sugar as efficiently, so it stays in your blood and blood sugar levels rise.
In addition to improving lifestyle habits, such as For example, regular exercise and a low intake of saturated fats and added sugars, several studies published over the past six months have shown some other important findings that can help you fight off type 2 diabetes. Below are just four examples of what researchers have discovered, then don’t miss out on the 7 healthiest foods you should be eating right now.
There are a variety of health benefits associated with eating eggs, which are high in vitamin B and minerals such as selenium and are good sources of healthy fats and proteins. However, a study published in the British Journal of Nutrition in late 2020 suggests that egg consumption may be linked to type 2 diabetes. Of the 8,500 participants whose nutritional reports were reviewed from 1991 to 2009, Those who ate one or more eggs every day increased their risk of diabetes by 60%.
The researchers suggested that dietary cholesterol from eggs could play a role in increasing blood sugar levels, which over time can then lead to insulin resistance. Perhaps the best way is to limit your egg consumption to a few days a week. That way, you will still get the health benefits without the risk of increasing your cholesterol levels.
There is some skepticism as to whether alternative sweeteners are good for you. Some research suggests that they could affect metabolic function and increase the risk of type 2 diabetes (T2DM). However, a 2021 study by Ohio State University’s Wexner Medical Center and Ohio State University College of Medicine found that a certain sugar alternative found in many low-carb, keto-friendly foods and sweet n ‘low may not have any effects on has T2DM at all.
The study, published in the journal Microbiome, looked at the gut microbiota of 46 healthy adults between the ages of 18 and 45, the majority of whom consumed saccharin supplements daily for two weeks. After examining the participants’ gut bacteria, Dr. George Kyriazis, assistant professor of biological chemistry and pharmacology at Ohio State and lead author on the study, stated that there is no evidence of glucose intolerance, which leads to high blood sugar levels.
“We found no effects of saccharin supplementation on glucose regulation or changes in the participants’ gut microbiota,” he previously told Eat This, Not That !. “It’s important to note here that the saccharin intake we used in our study is practically more than twice the average intake of the avid saccharin consumers in the United States. “
Chronically low levels of magnesium could increase the risk of developing T2DM, according to the Mayo Clinic. In fact, craving for chocolate could be a sign that your magnesium levels are low, said Dr. Susan Yanovski, co-director of the Obesity Research Office at the National Institute for Diabetes and Digestive and Kidney Diseases, in an article on magnesium deficiency.
“Because chocolate is high in magnesium, deficiency has been suggested to play a role in those cravings,” she said. “This is an area of research that needs further investigation, but it offers an intriguing possibility of what might be causing this craving.”
In addition to a square or two of dark chocolate, make sure that you eat plenty of magnesium-rich foods like seeds, nuts, dried fruits, dark leafy vegetables, brown rice, and beans every day.
Perhaps breakfast, which has been referred to as “the most important meal of the day”, is not that much of a challenge. A study recently published at ENDO 2021, the Endocrine Society’s annual meeting, found that eating a meal before 8:30 a.m. may reduce the risk of T2DM. As Marriam Ali, MD, the study’s lead researcher, previously told Eat This, Not That! Said, this all has to do with our circadian clock, which controls the rhythm of metabolic hormones throughout the day.
“This includes insulin, a key hormone in diabetes that tends to be more sensitive in the morning,” she said.
Essentially, the cells in your body can use blood sugar more efficiently in the morning, and as a result, blood sugar levels are more likely to stay stable.
Now be sure to take a look at how eating these two things is ruining your exercise progress, the study says.