Healthy Eating Habits That Ward Off Type 2 Diabetes

Diabetes mellitus is a complex disease characterized by high levels of sugar (glucose) in the blood. It is a leading cause of death worldwide and most people with the disease have type 2 diabetes. While the development of type 2 diabetes is closely linked to genetic factors, when coupled with regular physical activity, nutritious eating habits can greatly influence the occurrence of the disease by promoting healthy blood sugar levels. To reduce your risk of type 2 diabetes, implement the following dietary strategies into your lifestyle.

Avoiding Highly Processed Refined Carbohydrates

Regular consumption of refined carbohydrates can lead to the development of type 2 diabetes so it's best that they're consumed in extreme moderation or totally avoided. Such carbohydrates include white bread, packaged cereals, chips, candy, cookies, and soft drinks. These carbohydrates digest rapidly causing pronounced rises in blood glucose and insulin (the hormone responsible for removing glucose). They also tend to be high in calories and relatively low in vitamins, minerals, and other beneficial nutrients that promote good health (click here for tips on choosing healthy processed foods).

Choosing Healthy Carbohydrate-Rich Foods

Healthy carbohydrate-rich foods like vegetables, fruits, and whole grains are less likely to cause unhealthy spikes in blood glucose after consumption. In addition, these foods are high in dietary fiber. Fiber inhibits sudden spikes in blood glucose and insulin levels by slowing the digestion and absorption of glucose from the small intestine. These foods also contain large amounts of vitamins, minerals, and disease-fighting antioxidants. To minimize your risk of type 2 diabetes, consume five or more servings of a variety of vegetables and fruits every day along with 3-5 daily servings of whole grain food sources (quinoa, wild rice, and whole grain bread).

Learn more about how health eating can help you fight the onslaught of type 2 diabetes here: http://nutrition.answers.com/reduce-illness/healthy-eating-habits-that-ward-off-type-2-diabetes