Certain carbohydrates reduce the risk of type 2 diabetes and heart disease

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Experts state that certain foods contribute more to a healthy lifestyle and reduce the risk of developing type 2 diabetes than others.

Many factors can increase the susceptibility to this type of diabetes. One of the most significant in its influence is unhealthy eating habits. According to Diabetes UK, consumption of white bread, white rice, and sugary breakfast cereals is associated with an increased risk of type 2 diabetes. These products contain excessively high doses of refined carbohydrates, which contribute to sharp fluctuations in sugar levels.

At the same time, experts note that certain carbohydrates can effectively reduce the risk of type 2 diabetes.

“To prevent type 2 diabetes, you should choose sources of carbohydrates with a high fiber content,” doctors advise.

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In particular, they recommend using whole grains and whole grain products, fruits, vegetables, and various legumes. Food fibers (fiber) of these products slow down the absorption of sugar into the blood. The carbohydrates they contain are considered “complex” or “slow” because of the long process of digestion.

In addition to reducing the risk of diabetes, eating this type of carbohydrate also helps reduce the likelihood of heart disease and certain types of cancer. Many scientists believe that most people need to eat more fiber and less foods with added sugar.

“Most adults eat an average of about 18 grams of fiber per day, but the daily intake of dietary fiber should reach 30 grams. Adequate fiber intake is associated with a lower risk of heart disease, stroke, type 2 diabetes and colon cancer,” the experts say.

They recommend gradually increasing the amount of fiber in the diet, as excessive fiber consumption can cause intestinal gas. , bloating or cramping. The gradual increase in fiber allows the natural bacteria of the digestive system to adapt to the changes. In addition, thanks to dietary fibers, the amount of good bacteria in the intestines increases, which support immunity in the fight against inflammatory diseases.