Diabetes: The five common ingredients that can slash your risk of disease (and help you lose weight too)
LOOKING after your diet and overall health is one of the main ways that you can reduce your risk of diabetes.
The NHS has launched various campaigns to help people lose weight to stop them developing diabetes.
Obesity is believed to account for 80-85 per cent of the risk of developing type 2 diabetes and this is usually because obesity causes increased levels of fatty acids and inflammation.
This can lead to insulin resistance which in turn can lead to type 2 diabetes.
With type 1 diabetes, a person’s pancreas produces no insulin.
In type 2, cells in the body become resistant to insulin, so a greater amount is needed to keep blood glucose levels within a normal range.
It's important that if you're diabetic you always consult your GP if you're going to change your diet or lifestyle.
Speaking to The Sun Dr Alona Pulde explained that diabetes can progress to a debilitating and devastating disease.
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She said that diabetes can increase your risk of heart disease and results in poor circulation that can eventually result in the amputation of limbs, impaired kidneys that ultimately require dialysis, deteriorating vision and even blindness, greater risk of infections and more difficulty in healing and more.
"Diet change, particularly to a whole foods plant based diet (rich in fruits, vegetables, whole grains and legumes), is the number one thing that can help prevent and even reverse diabetes", she added.
Dr Pulde revealed five key ingredients that you should add to your diet that could reduce your risk of diabetes.
1. Fruits
All fruits are rich in vitamins, minerals, antioxidants and phytochemicals that promote optimal health, Dr Pulde said.
"They are also high in fibre which helps slow digestion and stabilise blood sugars.
"Many fruits also have a low GI index, helping to control blood sugar levels."
Various studies have shown that fruit can help aid weight loss due to the fact it contains a myriad of antioxidants.
Fruit also contains a lot of fibre which can increase gut health and help you feel - which in turn stops you reaching for the biscuit tin.
2. Vegetables
Along with fruit, vegetables are nature’s multivitamin, full of health boosting vitamins, minerals, phytochemicals and antioxidants.
"They are also rich in fibre and low in salt and fat, a combination that helps regulate blood sugar levels", Dr Pulde added.
have previously shown that added a wide variety of vegetables to your diet can help aid weight loss.
Another study found that participants who increased their fruit and vegetable intake by one serving a day lost weight over a six-month period.
3. Legumes
Legumes, also known as pulses, lentils or beans, are packed with protein and fibre and low in fat.
Dr Pulde said: "They are also low on the glycaemic index and therefore help to regulate blood sugar levels.
"Choose the low sodium or no added salt variety for the most benefit. "
previously looked at people who ate four portions of legumes a week versus those who ate none.
They found that those who ate a diet including legumes had a c clinically significant improvement of some metabolic features in overweight/obese subjects.
4. Whole grains
It can be difficult to know what carbs are the right ones to eat - with so many people warning you off them, but Dr Pulde says that whole grains are packed with fibre which helps you stay fuller longer while also controlling blood sugars.
She explained: "Fibre packed foods not only help with diabetes but have also been shown to reduce heart disease (a complication that has increased risk in diabetes).
";And fibre assists with weight loss which is beneficial in preventing and reversing diabetes."
5. Nuts/seeds
Nuts and seeds are high in protein, fibre, and healthy fats, so are a great combination for people looking to prevent diabetes.
Dr Pulde said: "This combo not only helps with satiation but also promotes heart health (important because people with diabetes have a higher risk of heart disease) and helps control blood sugar levels.
"Nuts are a calorie-dense food and should be eaten in moderation, especially if weight loss is a goal."
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Dr Pulde also added that studies show that following a plant-based diet, rich in these five ingredients, decreases the risk of diabetes while also helping with reversing diabetes.
The features may recipes and meal plans for inspiration, while trackers allow you to monitor your veg and fruit intake.