The risk of developing type 2 diabetes is heavily influenced by diet and lifestyle. Factors such as excess weight and high sugar intake can make the body’s cells less responsive to insulin, leading to the chronic condition. While genetic and lifestyle factors also play a role, making simple dietary swaps can significantly impact your chances of avoiding this disorder.
Diabetes UK suggests a seemingly counterintuitive change: swapping fruit juices for tea or coffee. Consuming tea or coffee without added sugar can actually lower your risk of developing type 2 diabetes. While fruit juices may appear healthier, many popular options contain high levels of added sugars. Even natural fruit juices carry significant amounts of free sugars from the fruit’s fructose.
Interestingly, the experts recommend consuming whole fruits like apples, grapes, and berries while avoiding their juiced counterparts. When you eat the entire fruit, you benefit from fiber, which slows down the body’s absorption of fructose and prevents sugar spikes caused by juices.
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Sugary fizzy and energy drinks are known to be linked to diabetes, but cutting them out can be challenging. If unsweetened tea or coffee doesn’t satisfy your cravings, opt for low-calorie or sugar-free versions of your favorite drinks to reduce your risk of type 2 diabetes.
Diabetes UK also suggests focusing on modest weight loss, as studies have shown that even shedding just 1kg can help lower your risk. Monitoring your waist size is important, as excess weight around the pancreas can hinder insulin function. The charity provides healthy waist size guidelines as a reference.
While some risk factors for type 2 diabetes are beyond your control, taking steps to address dietary and lifestyle choices can make a meaningful impact on your risk. By making small adjustments, especially in your morning beverage habits, you can proactively reduce your risk of developing type 2 diabetes.