Five food swaps to reduce your diabetes risk

It’s no secret that diabetes is a growing issue across the nation. If you are affected by the disease, you know how critical dietary restrictions can be, and if you are not, you should be aware of the changes diabetes requires to maintain a sustainable diet.

Diabetes is complex and made up of many  personal decisions. Making some basic changes can help reduce your risk becoming diabetic. If you are pre-diabetic, these simple swaps may reduce your chances of becoming diabetic:

Breakfast- Red fruits instead of breads and pastries: The anti-inflammatory flavonoids found in berries, grapes and other red and purple fruits have been shown to lower insulin resistance and improve blood glucose regulation.

Snack- Pumpkin seeds instead of sunflower seeds: Researchers are finding that magnesium increases help lower resistance to the effects of insulin.  Dark chocolate also contains a great deal of magnesium so pair your seeds with one square of dark chocolate to meet daily magnesium dosage suggestions.

Lunch- Green leafy veggies instead of sandwiches: Spinach, lettuce and cabbage have been proven to reduce your risk of contracting Type 2 diabetes by up to 14 percent!

Drink- Coffee instead of soda:  Early studies have shown that coffee consumption and risk for Type 2 diabetes are inversely related. This is largely due to caffeine levels increasing energy and thereby reducing the obesity levels associated with diabetes.

Cooking- Vinegar instead of salt: Arizona State University researchers have shown that the antiglycemic properties of vinegar help reduce postprandial glycemia, a key component in the management of diabetes.

Juvenile diabetes is also a key demographic of this disease. Enhance your child’s health and protect them against diabetic conditions by packing healthy lunches and staying informed about the disease.

How else do you stay proactive against detrimental health issues?

Photo credit: Karyn Christner

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  1. Diabetic 28 years. Type 2 very interesting article. I always learn new things pertaining to my condition. Emjoyed your article

  2. My partner has been diagnosed with pre diabetes. So I am always looking for ways to change our carb based diet. We both are major bread lovers and sandwiches make up a third of our daily meals. Usually there is protein included, but finding something to use instead of bread is difficult.

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