Type 2 diabetes is a chronic condition that affects millions of people worldwide. It is characterized by high blood sugar levels, insulin resistance, and insufficient insulin production.

While certain risk factors for Type 2 diabetes such as age, family history, and genetics are beyond our control, adopting a healthy diet and lifestyle can significantly reduce the risk of developing this condition. In this article, we will discuss an expert-approved diet that can help reduce the risk of Type 2 diabetes.

1. Emphasize whole, unprocessed foods

One of the most important aspects of a diabetes-reducing diet is to focus on whole, unprocessed foods. These include fruits, vegetables, whole grains, lean proteins, and healthy fats.

Eating a diet high in these nutrient-dense foods provides your body with essential vitamins, minerals, and antioxidants that can help regulate blood sugar levels and reduce the risk of Type 2 diabetes.

2. Control portion sizes

Even when consuming healthy foods, portion control is crucial. Large portion sizes can lead to overeating and weight gain, which are both risk factors for Type 2 diabetes.

Use smaller plates, bowls, and cups to trick your brain into feeling satisfied with smaller portions. Additionally, practice mindful eating by paying attention to your hunger and fullness cues.

3. Limit refined carbohydrates

Refined carbohydrates, such as white bread, pasta, sugary snacks, and sodas, can cause sharp spikes in blood sugar levels. These foods lack fiber and other nutrients that slow down digestion and stabilize blood sugar levels.

To reduce the risk of Type 2 diabetes, opt for whole grain alternatives, such as whole wheat bread and pasta, brown rice, and quinoa.

4. Increase fiber intake

Fiber is an essential nutrient for managing blood sugar levels and reducing the risk of Type 2 diabetes. It helps slow down the absorption of glucose, preventing sudden spikes in blood sugar.

Incorporate high-fiber foods into your diet, such as fruits, vegetables, whole grains, legumes, and nuts.

5. Choose healthy fats

Not all fats are created equal. Replace saturated fats and trans fats with heart-healthy fats, such as monounsaturated and polyunsaturated fats. These fats can help improve insulin sensitivity and reduce inflammation.

Include sources of healthy fats in your diet, such as avocados, olive oil, nuts, and seeds.

6. Be mindful of sugar consumption

Sugar and sugary beverages are major contributors to the development of Type 2 diabetes. High sugar intake can lead to weight gain, insulin resistance, and chronic inflammation. Limit your consumption of sugary foods, drinks, and desserts.

Read food labels carefully, as sugar can hide in unexpected places.

7. Increase physical activity

In addition to a healthy diet, regular physical activity is crucial for reducing the risk of Type 2 diabetes. Exercise helps improve insulin sensitivity and promotes weight loss.

Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling. Incorporate strength training exercises at least twice a week to build muscle mass.

8. Stay hydrated

Drinking enough water is essential for overall health, including managing blood sugar levels. Dehydration can affect blood sugar control and increase the risk of diabetes.

Aim to drink at least 8 glasses of water per day, more if you are physically active or in hot weather.

9. Limit alcohol consumption

Excessive alcohol consumption can lead to weight gain, high blood pressure, and an increased risk of Type 2 diabetes. If you choose to drink alcohol, do so in moderation.

Women should limit themselves to one drink per day, while men should aim for a maximum of two drinks per day.

10. Get enough sleep

A good night’s sleep is essential for maintaining overall health, including proper blood sugar regulation. Lack of sleep has been linked to an increased risk of insulin resistance and Type 2 diabetes.

Aim for 7-8 hours of quality sleep every night to reduce your risk.