Here are the top foods found by scientists to reduce the risk of diabetes:
In an experiment by Louisiana State University, volunteers who ate at least a one-quarter ounce of nuts every day had a 5% lower prevalence of metabolic syndrome, symptoms that can result in type 2 diabetes.
Although they are high in fat, nuts are also rich in healthy nutrients. Try scattering a few mixed nuts on your morning porridge, or enjoy a handful for your mid-morning snack.
Cheese and yoghurt
In a study published in the American Journal of Clinical Nutrition, researchers found that the people who at the most fermented dairy (i.e. cheese, yoghurt etc.) had a 12% reduced chance of developing diabetes compared to those who ate the least fermented dairy. Researchers believe this is down to the healthy bacteria found in fermented foods.
Don’t avoid dairy just because it’s high in fat. Spread cottage cheese on a cracker for a healthy snack, or enjoy a plain yoghurt with honey as dessert.
As well as being great for your teeth, apples are also thought to greatly reduce the risk of diabetes. In a study published in the American Journal of Clinical Nutrition, scientists found that fruits high in anthocyanin (apples, pears and blueberries) could reduce the risk of diabetes by a massive 23%.
Try to eat at least five servings a week to get the most benefit – that’s just one apple a day during the working week.
Untreated type 2 diabetes can lead to serious health problems, such as stroke, heart disease, kidney failure and blindness.
Find out more about prevention, diagnosis and treatment by visiting our Diabetes page.
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