The American Diabetes Association suggests a diet rich in fruits, vegetables, whole grains, and low-fat dairy. Besides eating a variety of fruits, vegetables, and lean protein, diabetics should also eat a lot of non-dairy milk, such as almond or soy milk. For vegetarians and vegans, there are also many healthy dairy alternatives.
Various factors increase the risk of diabetes. People who live in underdeveloped countries may not be able to consume sufficient amounts of nutrient-dense foods. People living in developed countries may be less likely to be exposed to high levels of pollution. Moreover, diets and physical activities cannot prevent type 1 diabetes, in which the body attacks itself. However, there are diets and exercise programs that can prevent and control type 2 diabetes, which is largely preventable.
People with type 2 diabetes can include small amounts of sugar in their daily diets. Ideally, they should be consumed as part of a healthy meal. A teaspoon of honey mixed with plain porridge is a good example of a healthy diet. Other healthy options include tinned fruit or natural muesli. For those who don’t want to cut out sugar completely, consider reducing your intake of other foods rich in sugar.
In addition to eating nutritious foods, you can also reduce your risk of type 2 diabetes by increasing your physical activity levels. A recent study of 32,000 men found that adults who perform resistance training reduced their risk of developing type 2 diabetes by 34 percent. Resistance training also improves bone strength, increases flexibility and improves balance. Eating a healthy diet with plenty of fresh fruit and vegetables can also reduce the risk of developing type 2 diabetes.