5 common foods that can lower your risk of type 2 diabetes

5 common food that lower your risk of type 2 diabetes

Type 2 diabetes is a serious health problem worldwide. For people with high risk of diabetes and people already have the disease, a healthy diet can help improve quality of life greatly.

Here are 5 common food that can help lower the risk of type 2 diabetes:

  1. Food rich in plant protein

A new study from the University of Eastern Finland shows that protein may play a role in the risk of developing type 2 diabetes.

Food rich in plant protein, such as beans, seeds, and nuts, is associated with a lower risk of type 2 diabetes, while a diet rich in meat is linked to higher risk. The findings were published in the British Journal of Nutrition.

  1. Avocado

A new review shows that avocados can help reduce metabolic syndrome, which is a clustering of risk factors including high blood sugar, cholesterol, blood pressure, and body mass index.

These risk factors lead to an increased risk of type 2 diabetes and cardiovascular disease.

  1. Legumes

Legumes are a food group rich in B vitamins, contain different beneficial minerals and sizeable amounts of fiber.  They are regarded as a low-glycemic index food, which means that blood glucose levels increase only slowly after consumption.

A recent study shows that eating legumes 1 serving per week is linked to a 33% lower risk of type 2 diabetes compared with eating legumes less than 0.5 servings per week.

  1. Apple cider vinegar

Apple cider vinegar has long been associated with a variety of health claims, and has been getting a lot of new press lately, but which claims are actually true?

In recent research, scientists find that apple cider vinegar may help reduce diabetes risk and improve blood sugar control.

  1. Dark chocolate

Including a small amount of chocolate in your daily diet might help prevent diabetes and insulin resistance—and, as a result, protect the heart, too.

A recent study shows that people who ate 100 grams of chocolate a day—basically one bar—had reduced insulin resistance and improved liver enzymes.

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