Recently, scientists from the Universidad de Castilla-La Mancha conducted a study on the link between dairy foods and the risk of developing type 2 diabetes, the most common type of diabetes.
Type 2 diabetes occurs when your blood glucose, or blood sugar, levels are too high, which can happen when your body doesn’t make enough insulin or doesn’t use insulin well.
Dairy foods include milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt, and they provide many nutrients that help keep the body healthy, including maintaining healthy bones, teeth, nerves, and muscles.
Previous studies on the relationship between dairy foods and type 2 diabetes risk have had mixed results.
The researchers in this study aimed to review hundreds of studies with tens of thousands of cases of type 2 diabetes to determine if there was a link between consuming dairy foods and the risk of developing type 2 diabetes.
After analyzing the data, the researchers found that most studies reported an inverse association between type 2 diabetes risk and dairy food consumption, particularly for low-fat dairy foods, low-fat milk, and yogurt.
The researchers also found that consuming 200-400 grams per day of total dairy foods and 200 grams per day of low-fat dairy foods was associated with a decreased risk of developing type 2 diabetes.
The researchers concluded that consuming dairy foods is linked to a lower risk of developing type 2 diabetes, particularly for low-fat dairy foods and yogurt.
While the association with cheese was moderate, the risk of developing type 2 diabetes decreased as the consumption of low-fat dairy foods increased.
These findings are significant because they suggest that consuming dairy foods, particularly low-fat dairy foods, can help reduce the risk of developing type 2 diabetes.
However, it’s important to remember that everyone’s body is different, and dietary recommendations should be personalized based on individual needs and health conditions.
Overall, this study provides valuable insight into the role that dairy foods can play in reducing the risk of developing type 2 diabetes.
How to prevent type 2 diabetes
Type 2 diabetes is a chronic condition that can lead to serious health problems, such as heart disease, kidney disease, and nerve damage.
However, there are several lifestyle changes that can help prevent the risk of developing type 2 diabetes. Here are some tips:
Maintain a healthy weight: Being overweight or obese is a major risk factor for type 2 diabetes. Losing weight through healthy eating and regular exercise can help reduce the risk of developing type 2 diabetes.
Eat a healthy diet: A healthy diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products can help prevent the risk of developing type 2 diabetes.
Limiting processed foods, sugary drinks, and foods high in saturated and trans fats can also be helpful.
Exercise regularly: Regular physical activity can help prevent the risk of developing type 2 diabetes by improving insulin sensitivity and reducing body fat. Aim for at least 30 minutes of moderate exercise most days of the week.
Manage stress: Chronic stress can contribute to the risk of developing type 2 diabetes. Finding ways to manage stress, such as meditation or relaxation techniques, can be helpful.
Limit alcohol consumption: Drinking too much alcohol can increase the risk of developing type 2 diabetes. It’s important to drink in moderation or avoid alcohol altogether.
Quit smoking: Smoking can increase the risk of developing type 2 diabetes and other health problems. Quitting smoking can improve overall health and lower the risk of developing type 2 diabetes.
Get enough sleep: Lack of sleep can increase the risk of developing type 2 diabetes. Aim for 7-8 hours of sleep each night.
Monitor blood sugar levels: If you have a family history of diabetes or other risk factors, monitoring blood sugar levels can help identify potential problems early and allow for prompt treatment if needed.
It’s important to remember that everyone’s body is different, and there’s no one-size-fits-all approach to preventing the risk of developing type 2 diabetes.
However, by making lifestyle changes like these, you can help reduce the risk of developing type 2 diabetes and improve overall health.
If you have concerns about your risk of developing type 2 diabetes, be sure to talk to your doctor for personalized recommendations.
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 nutrition, please see recent studies that blueberries strongly benefit people with metabolic syndrome, and results showing scientists find key cause of type 2 diabetes.
The research is published in Advances in Nutrition and was conducted by Celia Alvarez-Bueno et al.
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