Prevent Type 2 Diabetes by Adding Healthy Fats into Your Diet
When it comes to preventing diabetes, targeting and reconstructing your diet may have a substantial, positive influence. So is there a diet that prevents diabetes? A new study suggests dietary fat intake may prevent the expanding chronic disease.
Developing diabetes is multidimensional, with risk factors including family history, race and lifestyle habits. An unhealthful lifestyle filled with poor diet choices and staying sedentary ultimately runs the risk of weight gain. That being said, overweight and obese individuals have a further risk of developing diabetes. Thus when it comes to preventing diabetes, targeting and reconstructing the diet may have a substantial, positive influence. So is there a diabetes prevention diet? A new research study implies dietary fat intake may prevent the expanding chronic disease.
How to Prevent Type 2 Diabetes
Abolishing the fat fear can ultimately reduce the risk of diabetes, new research suggests in PLOS Medicine. Researchers examined a total of 102 trials, containing 4,660 adults and analyzing their diets. The compilation of research studies allowed the exploration of meals with varying fats and carbohydrates. Researchers mostly found individuals' diets rich in monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids experienced lower blood sugars and improved insulin sensitivity compared to diets high in saturated fat and carbohydrate. Specifically, increasing PUFAs and reducing carbs and saturated fats had the most consistent benefits. Up until this point, research lacked in understanding how dietary fats and carbs influence blood sugar and insulin. With over 100 studies analyzed, this study significantly suggests a strong interplay between fat and diabetes prevention.
Diabetes Prevention Diet
Though preventing diabetes is much more than consuming and avoiding certain foods, diet modifications can be made. Based on the current study, eat more and less of the following foods:
Nuts and Seeds
Walnuts, pecans, sunflower seeds and flaxseeds are just a few of the many nuts and seeds that contain healthy fats. They are calorically-dense, so stick to a small palm full. Nuts and seeds are a convenient snack option and offers crunch to salads and meals.
Soybeans are not only a valuable plant-based protein source, but offers eight grams of polyunsaturated fat and three grams of monounsaturated fat per one cup.
Fatty fish including herring, tuna, salmon and trout contain omega-3 fatty acids, a polyunsaturated fat. The intake of omega-3s may not only be cardio-protective but defend against diabetes development.
Most vegetable oils, olive and canola included, contain unsaturated fats. Swap out butter and margarine for vegetable oil to reduce saturated and trans fats and supply ample amounts of healthful fats.
Refined Grains and Starches
White flour and its products are refined grains, whole grains that have essentially been stripped out of nutrients and fiber. Reduce the intake of white breads and pastries along with keeping starchy pasta and potatoes limited or in portion.
Specifically, reduce the intake of added sugars. Products with refined sugars include sweet pastries, soft drinks and sauces and dressings. Consuming such products increase total caloric intake while spiking blood sugar levels.
Animal fat is mostly in the form of saturated fat, a type of fat that should be limited within the diet. Choose leaner cuts of meats and limit the intake products including bacon, ham and hot dogs.
In addition to healthy fats, comprise the diet with whole grains, lean proteins and fresh produce. Further tips in preventing diabetes include reducing portions by utilizing smaller plates and to avoid mindless eating, mostly by snacking while watching TV or working at a desk. And to lessen the risk of overeating, drink a glass of water prior to eating and bulk the plate up with nutritious veggies. For more information on how to prevent type 2 diabetes, check out the National Institute of Diabetes and Digestive and Kidney Diseases' suggested tips!
Healthy Fats Can Help Prevent Type 2 Diabetes: Study. Health Day. Available at: https://consumer.healthday.com/diabetes-information-10/diet-diabetes-news-178/study-healthy-fats-can-help-prevent-type-2-diabetes-712980.html