Lots of factors can contribute to someone being at risk of or diagnosed with type 2 diabetes. With the right support there are some things that you can change, but others you can’t. Our tips on healthy eating could help reduce your risk of developing type 2 diabetes.
Things like your age, ethnicity and family history can all contribute to your overall risk. We also know that living with overweight or obesity is the most significant risk factor.
If you know you are living with overweight or obesity getting support to lose weight when you are ready is one way you could prevent or delay type 2 diabetes.
Any amount of weight loss can help, research shows losing even 1kg can help to reduce your risk. There are so many different ways to lose weight, so it’s important to find out what works best for you and know what support is available to help you.
We know that not everyone who is at risk or living with diabetes type 2 diabetes is living with overweight or obesity.
But whether or not weight loss is part of your plan, it is still important to think about the foods you eat. Research tells us that there are even certain foods that are linked to reducing the risk of type 2 diabetes.
Here are our top tips on healthier foods and drinks:
1. Choose drinks without added sugar
We know there is a link between having full sugar fizzy and energy drinks, and an increased risk of 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.
Try not to replace sugary drinks with fruit juices or smoothies as these still contain a high amount of free sugar. Try plain water, plain milk, tea or coffee without added sugar, as replacements. Evidence also shows that drinking unsweetened tea and coffee is associated with a reduced risk.
2. Choose higher fibre carbs
Eating white bread, white rice, sugary breakfast cereals or other simple starchy foods, known as refined carbs, are linked with an increased risk of type 2 diabetes.
But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead.
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.
Other healthy sources of carbs include:
fruit and vegetables
pulses such has chickpeas, beans and lentils
dairy like unsweetened yoghurt and milk.
Having more fibre is also associated with lower risk of other serious conditions such as obesity,
heart diseases and certain types of cancers. It’s also important to think about your carbohydrate portion sizes.