Good Lifestyle

More ... than34 million Americans have diabetes, with a crushing majority (about 90 to 95%) specifically having a type 2-aka diabetes the kind that iswidely avoidable.

When someone says they have type 2 diabetes, it means that their body does not properly use insulin, an important hormone that is produced by the pancreas and regulates the amount of glucose (sugar) in your blood . Insulin allows cells to use glucose for energy immediately or stored in your muscles, liver or adipose tissue for later use so as not hanging into the blood and potentially harm the body.

However, someone withType 2 diabetes It is also insulin resistant, which means that their cells no longer respond to insulin and therefore do not participate in glucose absorption as efficiently as possible. As a result, the pancreas passes overdrive and begins to pump more insulin until it finally reaches a point where it can not follow.

Since type 2 diabetes is most often supposed to grow as a result of unhealthy eating habits and lack of exercise, Lauren Hubert MS, RD shares three types of foods that you should always eat in an effort to Avoid type 2. Diabetes Next, make sure to check100 recipes the easiest you can do For simple means, you can incorporate these foods into your diet!

While carbohydrates often get a "bad reputation" with regard to diabetics and weight management, Hubert emphasizes that whole grains such as wheat, rye and quinoa are some options you should consider consumering more, especially if you try to reduce your risk ofType 2 diabetes.

"It's because the whole grains are different from more treated and refined carbohydrates because their whole grain is intact, which means that all fiber and nutrients are still in non-disturbed computer," she says. "A higher fiber diet means that you will stay more complete longer andDo not sting your blood glucose as high as eating very refined carbohydrates, which reduces your risk of type 2. "diabetes

Examples of very refined carbohydrates include white flour,White breadand pastries such as cupcakes and cookies. Instead, focus on these9 complex carbohydrates.

Eating a diet rich in fresh fruit and vegetables (or frozen) can help keep your weight and blood sugar, that Hubert says is largely attributable to their low calorie and high fiber content. In addition, fruits and vegetables have high nutrient profiles, which means you get a lot of keyVitamins and minerals per serving. However, bays are particularly important to consume when you try to dispel type 2 diabetes.

"Bays, such as blueberries, strawberries and blackberries, are incredibly healthy foods that you want to consider eating to reduce your risk of developing the disease. It is because the berries are rich in several nutrients and phytochemicals andhave been shown to improve insulin resistance In overweight and obese adults compared to other carbohydrates, "says Hubert, adding that this change of diet can help you reverse the prediabels, the scene before type 2 diabetes.

here isA major effect of eating strawberries, says science.

"We know that a higher intake of animal protein, such as red andProcessed meats Such as sausages and steak are associated with the development of type 2 diabetes, "Hubert says". The problem is that the protein is incredibly important to stay full between meals to avoid overeating and weight gain. This is why emphasize more plant-based proteins has been well studied in diabetes research. "

Instead of reaching the Prosciutto or the salty cured every Wednesday, try to opt for a soy-based protein, such as the tofu or an alternative to meat likeChorizo ​​soy. In this way, you will always receive adequate proteins without all saturated fats and nitrates.

And now . . . Make sure to avoid these foods.

To eatfast foodand other prepared or packaged meals and snacks containing abnormally high saturated and added sugar-added materials have been associated with obesity and evencardiopathy. Arecent study suggest that eatingstrongly transformed foods Can increase your risk of certain chronic diseases, which include type 2 diabetes.

The researchers suggest that these skills reduce healthy intestinal bacteria that help your body not just reduce harmful bacteria that could make you sick immediately. These types of foods also alternate intestinal microbiota in such a way that makes you more susceptible to inflammatory diseases later in the road.

At the end of the way: it is important to limit your processed food consumption - whether refined grains, hardened meats or quick restaurants for a number of reasons - especially if you have prediabes. In their place, make sure to eat a lot of fresh fruits and vegetables, as well as whole grains, to reduce your risk of type 2 diabetes.

For more, check the 4 biggest food studies on diabetes that you should know .