Type 2 diabetes is a disease that can increase the risk of other health problems such as circulatory diseases, dementia, cancer, and bone fractures.
Although there are many effective drugs available, making lifestyle changes like exercising and eating a healthy diet are very important for managing the condition.
A recent study found that eating a diet high in whole grains, fiber, fish, and n-3 polyunsaturated fatty acids (PUFAs) may lower the risk of dying from all causes for adults with type 2 diabetes.
The researchers analyzed 107 studies investigating the relationship between diet and risk of death from all causes in adults aged 18 and above with type 2 diabetes.
The study found that eating more whole grains, fiber, fish, and n-3 PUFAs was linked to a reduced risk of death.
For example, adding just one serving of whole grains a day, such as brown rice, bread, or cereal, was linked to a 16% reduction in the risk of death.
Eating more fish, fiber, and n-3 PUFAs was also associated with a lower risk of death.
Eating vegetables and plant proteins like nuts, tofu, beans, lentils, and peas was also linked to a lower risk of death.
An increase of 100 grams of vegetables and 10 grams of plant protein per day was linked to a 12% and 9% lower risk of death, respectively.
On the other hand, a higher intake of eggs and dietary cholesterol was linked to an increased risk of death.
An increase in egg intake by 10 grams per day (equivalent to two medium eggs per week) was linked to a 5% greater risk of death, while adding 300 milligrams of dietary cholesterol per day was linked to a 19% increase in the risk of death.
The study suggests that eating a diet rich in whole grains, fiber, fish, and plant proteins may lower the risk of death from all causes in adults with type 2 diabetes.
These foods have been linked to favorable changes in blood pressure, cholesterol, and blood sugar levels, and anti-inflammatory effects that may lower the risk of diseases such as heart disease and cancer.
Type 2 diabetes is a condition that occurs when the body cannot effectively use insulin, a hormone that helps regulate blood sugar levels.
While some risk factors for type 2 diabetes, such as age and genetics, cannot be controlled, there are several lifestyle changes that may help prevent the condition or delay its onset.
Here are some strategies for preventing type 2 diabetes:
Maintain a healthy weight: Being overweight or obese increases the risk of developing type 2 diabetes. Losing weight through a healthy diet and regular exercise can help reduce this risk.
Exercise regularly: Physical activity helps improve insulin sensitivity and can lower blood sugar levels. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
Eat a healthy diet: Focus on eating a diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. Avoid processed and high-sugar foods and drinks.
Quit smoking: Smoking increases the risk of several health problems, including type 2 diabetes. Quitting smoking may help reduce this risk.
Limit alcohol consumption: Drinking too much alcohol can increase the risk of developing type 2 diabetes. If you choose to drink, do so in moderation.
Get enough sleep: Lack of sleep or poor sleep quality can increase the risk of developing type 2 diabetes. Aim for at least 7-8 hours of sleep per night.
The study was conducted by Dr. Janett Barbaresko et al.
If you care about diabetes, please read studies about high vitamin D level linked to lower dementia risk in diabetes, and green tea could help reduce death risk in diabetes.
For more information about diabetes, please see recent studies that blueberries strongly benefit people with metabolic syndrome, and results showing vitamin D could improve blood pressure in people with diabetes.
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