Reduce the Risk of Type Two Diabetes With 5 Healthy Eating Habits

Out of all the preventable illnesses that occur in the United States, none is more prevalent than type two diabetes. This diagnosis of this illness, which occurs when the body cannot make enough insulin to control blood sugar levels, is on the rise, especially in children. Once the disease takes hold, it can cause a wide range of issues that vary from poor circulation to vision changes and, in extreme cases, kidney failure. If you want to lower the risk of diabetes in your family, there are five healthy eating habits you can practice that are simple to integrate into your daily diet.

1.     Cut Soda From the Grocery List

The consumption of sugary drinks may contribute to the development of type two diabetes, and the risk increases with age. Even drinking two 12-ounce cans of soda a day means you might be consuming as much as 78 grams of sugar, which is equal to more than eighteen teaspoons. If you are in the habit of buying cases of soda, replace them with water or sun tea infused with fruit to give it sweetness.

Set a good example for your kids by kicking your own soda habit and commit to drinking more water instead. While you might think that switching to a sugar-free or diet soda is a healthy option, many of these drinks contain artificial sweeteners that still trigger insulin production and may cause weight gain, which is the primary cause of type two diabetes. While it is not easy to give up soda in any form, doing so can lower the risk of developing the illness, especially in those over forty.

2.     Avoid Processed Bread

While sandwiches are a quick and easy lunchtime solution, you may be adding extra sugar and white flour to your kids’ diet without knowing it. White bread is made with gluten and a number of preservatives, and its processing not only removes the nutrients from the bread itself but also causes it to break down into almost pure sugar once it is ingested. This can cause unsafe sugar spikes and may increase the risk of developing diabetes.

Instead of banishing bread completely, one healthy alternative is to choose whole grain selections that are free of preservatives or added sugar. Whole grain bread has been shown to promote digestive health and naturally contains essential minerals, such as zinc and magnesium. Take the time to read the nutritional information on each product to ensure you are purchasing one that is 100 percent whole grain and not enriched with additives.

3.     Fight Diabetes with Vitamin C

While studies are still being performed, some have shown a link between vitamin C and a lower risk of diabetes. One study found that eating foods rich in vitamin C, such as broccoli, strawberries, and a variety of other berries may prevent oxidation that contributes to the development of diabetes. If you want to add more vitamin C to your family’s diet, try plying them with delicious fruit smoothies and fresh fruit plates for dessert instead of sugary treats like ice cream or cupcakes.

4.     Discover Healthy Ingredient Alternatives

Creating healthy meals for your family on a daily basis can be a challenge; however, one way to do so is to take the time to discover healthy ingredient alternatives that may remove extra sugar and other additives shown to be contributors to type 2 diabetes. For example, if you love to bake but want to avoid white flour and sugar, consider using Hampton Creek Just Cookie Dough, which is made with wheat and sorghum. Using ingredients like this in your baking projects can help you and your family avoid diabetes without missing out on the fun and togetherness of baking tasty treats.

5.     Get the Skinny on Fats

One way to prevent diabetes in your family is to learn about how different fats might increase your risk of weight gain. Some fats, such as those found in red meat and processed lunch meat, can cause weight gain that may lead to diabetes. Avoid foods that contain trans fats and choose those that include omega-3 fatty acids and healthy fats, such as those found in nuts and avocados. The more you learn about which fats are beneficial, the healthier your daily diet can become.

Diabetes is a deadly disease that affects millions of Americans. However, there are many ways to reduce the risk for your family by making simple changes to your diet. Remember to consult your family doctor before making any major changes to your children’s diet and to rule out the presence of any previously undetected food allergies that may affect their health.