Current research reveals that certain foods can reduce the risk of developing type 2 diabetes, the most common form of the disease. These foods include some dairy products.
With type 2 diabetes, the body does not use insulin properly and cannot keep blood sugar at normal levels.
A study by researchers at the University of Naples Federico II in Naples, Italy, found that dairy products may protect against type 2 diabetes, but red meats and processed meats increase the risk of the disease.
According to research data in which the relationship between different foods of animal origin and diabetes, consumption of 200 g (almost 1 cup) of milk was associated with a 10 % lower risk of type 2 diabetes; consumption of 100 g (3.53 ounces) of yogurt is correlated with a 6% risk reduction.
It is important to note that nutritionists recommend avoiding yogurt with added sugars and opting for plain, strained (Greek) or unstrained sugar-free yogurt.
One cup of full-fat dairy and low-fat dairy products were each associated with a reduced risk of T2D by 5% and 3%, respectively.
Meta-analyses show that cheese and full-fat dairy products had no effect on the risk of type 2 diabetes.
Consumption of 100 grams (3.53 ounces) of meat was associated with a 20 % higher risk of disease.
Dr. Annalisa Giosuè, who led the research on the relationship between foods of animal origin and diabetes, told Medical News Today that dairy products are a source of nutrients, vitamins and other components that may benefit glucose metabolism.
“Whey protein has a well-known effect in modulating the increase in blood glucose levels after meals, and also in controlling appetite and body weight.” Red and processed meats are a source of saturated fatty acids, cholesterol and other compounds that can promote inflammation and impair insulin sensitivity.
How to prevent diabetes through diet
The Harvard Nutrition Source notes that prediabetes and type 2 diabetes are largely preventable. “About 9 out of 10 cases in the US can be prevented by making lifestyle changes.” These changes include adjusting your diet, controlling your weight, engaging in regular physical activity, not smoking, and moderating alcohol consumption.
There are four dietary changes that according to Harvard can have a major impact in the risk of type 2 diabetes:
1. Choose whole grains and whole grain products instead of refined grains and other highly processed carbohydrates.
2. Skip sugary drinks and opt for water, coffee or tea instead.
3. Choose healthy fats.
4. Limit red meat and avoid processed meat; choose nuts, beans, whole grains, poultry or fish instead.
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