Experts have given five simple tips to reduce the risk of diabetes

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Centers with The UK Centers for Disease Control and Prevention (CDC) recognize prediabetes as a serious illness. This condition not only puts a person at risk of type 2 diabetes, but also increases the risk of heart disease and stroke. The CDC notes that a person who has encountered this disease is at a “crossroads.” If you turn to proper nutrition, further deterioration of health can be stopped.

High fiber content

If possible, you should increase the amount of whole grain products in your diet, such as brown rice, whole grain pasta and bread. This is due to the fact that they break down into glucose rather slowly, which prevents blood sugar spikes.

Red meat

Red and processed meat (sausages and others) are harmful to health, they cause heart problems and diabetes.

It is better to refuse such meat products as:

• bacon;
• ham;
• sausage;
• pork;
• beef;
• lamb.

It is more useful to replace them with good quality chicken or turkey. It is emphasized that the proposed products are also excellent sources of protein.

Fruits and vegetables

In some countries, health authorities encourage a snack at five in the evening , which consists of fruits. The vitamins and minerals they are rich in are extremely useful for the body.

Also, some fruits and vegetables reduce the risk of developing type 2 diabetes. These include:

• apple;
• grapes;
• berry;
• spinach;
• cabbage;
• watercress.

“It doesn't matter if they're fresh or frozen, just try to include them in your diet,” advised Diabetes UK.

Healthy fats

Healthy fats can provide much-needed energy to the body, but not all of them are the same. You should minimize the use of saturated fats, such as butter, which can raise blood cholesterol.

Instead, it is better to use:

• unsalted nuts;
• seeds;< br>• avocado;
• olive oil;
• rapeseed oil;
• sunflower oil.

The right drinks

When when it comes to quenching your thirst, it's important to choose a healthy drink. According to scientists, there is a direct link between the consumption of carbonated and energy drinks with high blood sugar and the risk of developing type 2 diabetes.

“Try not to replace sugary drinks with fruit juices or smoothies, as they also contain a large amount of sugar,” the doctors noted. It is best to give preference to plain water, milk, coffee or tea.