When it comes to food, it always helps to stick to low GI (glycaemic index) foods. Food items are classified as low, medium and high GI depending on the rate at which they get digested. Food products with a lower GI index get digested very slowly and gently release the glucose levels in a more consistent fashion. Food with higher GI index gets digested very quickly and causes an abrupt increase in the blood glucose levels. This can lead to the storage of carbohydrates as fat and also increase the urge of binge eating.
Control processed food items
Processed food is generally very rich in saturated fat and salts, but low in vitamin and mineral content. They also do not have enough fiber. Therefore, it is healthier to stick to the alternatives such as legumes, fish, beans and chicken.
Consume lean protein
Lean protein has a number of benefits. They are very rich in vitamins and minerals such as iron or zinc. Including lean protein in your diet can help in controlling body fat and promoting tissue regeneration. Lean meat is very rich in fiber and also has lower amount of unsaturated fat and calories. This will control your blood pressure level and also unhealthy snacking habits.
Consume healthy oil
There are two types of oil, the unhealthy saturated fats and the healthier mono and polyunsaturated fats. You can substitute the unsaturated fats like butter with healthier alternatives like olive oil, walnut oil, rapeseed oil, and coconut oil. This will control your cholesterol level, help in weight management and keep type 2 diabetes at bay.
Knowing your genetics
Sometimes, type 2 diabetes is also related to genetics. So study your family tree and find out the chances of you having the disease. If you find out that the chance of getting type 2 diabetes is high, then it is better to start taking care of yourself before the first of the symptoms hit you.