Diabetes affects more than 10% of the entire US population, and 90-95% of these individuals have type 2 diabetes, which, unlike type 1 diabetes, is largely preventable.
Someone develops type 2 diabetes when the cells in their body become insulin resistant. Insulin is a hormone produced by the pancreas and allows cells to use blood sugar for energy. But when the cells no longer respond properly to the hormone, the pancreas goes into excess to do more until, in the end, it can no longer keep up. As a result, your cells are not able to use sugar as effectively, so it stays in the blood, causing your blood sugar to rise.
In addition to improving lifestyle habits, such as regular exercise and maintaining a low intake of saturated fats and added sugars, several studies published in the last six months have identified several other key findings that can help you avoid type 2 diabetes. Below, you’ll see just four examples of what researchers have discovered, and then don’t miss The 7 Healthiest Foods to Eat Right Now.
There are a number of health benefits associated with eating eggs, which are rich in vitamin B and minerals such as selenium and provide a good source of healthy fats and proteins. However, a study published in British Journal of Nutrition at the end of 2020 suggests that egg consumption may be associated with type 2 diabetes. Of the 8,500 participants whose dietary reports were examined between 1991 and 2009, those who ate one or more eggs each day increased their risk of diabetes by 60%.
Researchers have suggested that cholesterol in eggs may play a role in raising blood sugar levels, which can lead to insulin resistance over time. Perhaps the best way here is to limit your egg intake to just a few days a week so that you can continue to enjoy its health benefits without risking raising your cholesterol.
There is a bit of skepticism about whether alternative sweeteners are good for you to eat, with some research suggesting that they may interfere with metabolic function and increase your risk of type 2 diabetes (T2DM). However, a 2021 study by Wexner Medical Center at Ohio State University and Ohio State University College of Medicine found that a special alternative to sugar found in many low-carb foods, keto -friendly and Sweet n ‘Low can have no effect on T2DM at all.
The study, which was published in the journal Microbiome, examined the gut microbiota of 46 healthy adults between the ages of 18 and 45, most of whom consumed saccharin supplements every day for two weeks. After examining participants’ gut bacteria, George Kyriazis, PhD, assistant professor of biological chemistry and pharmacology at Ohio State and lead author of the study, explained that there was no indication of glucose intolerance, which causes high blood sugar levels. .
“We found no effect of saccharin supplementation on glucose regulation and no change in participants’ intestinal microbiota,” he said earlier. Eat this, not this!. “It simply came to our notice then that the saccharin intake we used in our study is practically more than double the average intake of the most avid saccharin users in the US. “
Chronic low magnesium levels could increase the risk of developing T2DM, according to the Mayo Clinic. In fact, the craving for chocolate could be a sign that magnesium levels are low, said Susan Yanovski, MD, co-director of the Obesity Research Bureau at the National Institute of Diabetes and Digestive and Kidney Diseases, in an article on magnesium. shortcoming.
“Because chocolate is high in magnesium, it has been suggested that a deficiency may play a role in these cravings,” she said. This is an area of research that requires further investigation, but presents an intriguing possibility as to what could be the root cause of these cravings.
In addition to a square or two of dark chocolate every day, make sure you eat plenty of magnesium-rich foods, such as seeds, nuts, dried fruit, dark leafy greens, brown rice and beans.
Perhaps the breakfast that is labeled “the most important meal of the day” is not a stretch after all. A recent study distributed in practice at ENDO 2021, the annual meeting of the Endocrine Society, revealed that eating a meal before 8:30 can reduce the risk of T2DM. As previously reported by Marriam Ali, MD, the study’s lead researcher Eat this, not this!, everything has to do with our circadian clock that governs the rhythms of metabolic hormones throughout the day.
This includes insulin, a key hormone in diabetes, for which sensitivity tends to be higher in the morning, she said.
In essence, the cells in your body are able to use your blood glucose more efficiently in the morning, and as a result, your blood sugar is more likely to stay stable.
Now, make sure you check to see if eating these two things could ruin your workout progress, the study says.