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Diabetes: How to Reduce The Risk of Type 2 Diabetes

Can whole grain products or a vegan diet reduce the risk of type 2 diabetes? Several scientific findings confirm this. But other factors are also important. Here you can find out more about the most important findings.

Unlike type 1 diabetes: type 2 diabetes can be prevented

“Insufficient physical exercise and an unhealthy diet can be the cause of type 2 diabetes,” warns the German Diabetes Aid on its website. In type 2 diabetes there is a “relative insulin deficiency”, which means that the body cells respond less well to the insulin. The pancreas tries to compensate by releasing more and more insulin. Overall, 90 percent of all diabetics are affected by type 2 diabetes – as a result of years of unhealthy lifestyle.

“While type 1 diabetes – in which there is an absolute lack of insulin – cannot be prevented, the situation is very different with type 2 diabetes: with a healthy lifestyle, type 2 diabetes can be delayed or even prevented completely,” writes the non-profit health organization.

In addition to sufficient exercise, the key to success is a balanced diet. For example, an occasional abstinence from meat is said to reduce the risk of diabetes.

Reduced risk of diabetes when eating whole grain products

Numerous studies in the past have found that diet plays an important role. A group of experts analyzed these results in more detail and summarized the results of the studies and evaluated their significance.

To do this, the research team led by Dr. Sabrina Schlesinger, head of the Systematic Reviews junior research group at the DDZ, carried out a comprehensive literature search on nutrition and type 2 diabetes. Food, beverages, minerals and vitamins were also brought into focus.

A total of 153 study results were identified that showed the link between dietary factors and type 2 diabetes, the release said. A high level of significance for a reduced risk of diabetes could be demonstrated for a high consumption of whole grain products, in particular cereal fibres, and a lower consumption of sugary drinks and red meat, in particular processed meat such as sausages. A moderate significance was determined for 22%, a low for 60% and a very low for 14% of the connections.

“This systematic review shows that the connection between diet and type 2 diabetes has already been investigated in numerous studies and that diet plays a role in the prevention of type 2 diabetes. However, there is uncertainty as to the validity of many of these connections.” , will Dr. Sabrina Schlesinger quoted in the communication. Therefore, further valid studies on this topic would have to be carried out.

Vegan diet protects against type 2 diabetes

More than 300,000 people took part in this study. Research found that participants on a plant-based diet were significantly less prone to obesity and type 2 diabetes. But why is that? Vegan foods are rich in antioxidants, which protect against diabetes. These improve sensitivity to insulin – the hormone that regulates blood sugar. In addition, a vegan diet reduces weight gain and helps fight inflammation.

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Reduce The Risk of Diabetes: That’s Why You Should Have Breakfast Early

Researchers have found in a new study that an especially early breakfast reduces the risk of developing type 2 diabetes.

Study on diabetes prevention: The investigations delivered the desired result

The Endocrine Society – an international medical organization concerned with endocrinology and metabolism in general – has published a press release on a study. The study was able to establish a connection between type 2 diabetes prevention and an early first meal of the day.

A study on the subject was conducted by senior physician Marriam Ali at Northwestern University in Chicago

Insulin resistance occurs when the body is no longer able to properly use the insulin produced by the pancreas. In addition, the glucose from food can then no longer penetrate the cells as well. People with insulin resistance are at a higher risk of developing type 2 diabetes than people whose bodies are optimally processing insulin.

Metabolic diseases are becoming an increasing problem in society

“With the rise in metabolic diseases such as diabetes, we want to expand our understanding of what diets can address this growing problem.”

To do this, the researchers evaluated the data from 10,575 adults who had taken part in the National Health and Nutrition Examination Survey. The participants divided them into three groups: people who ate for only 10 hours a day, those who ate for 10 to 13 hours, and those who ate more than 13 hours a day. They then divided them into six smaller groups based on the time the first meal of the day was eaten (before or after 8:30 am).

The researchers wanted to investigate whether insulin resistance and blood sugar levels in the body were lower when the subjects had breakfast before 8:30 a.m. In addition, they analyzed whether it also had a positive effect on insulin resistance and blood sugar levels if the subjects had practiced intermittent fasting.

The eating intervals turned out to be irrelevant: the timing of breakfast is crucial

The study found that how much of the day meals were eaten made no difference to blood sugar levels. Insulin resistance was slightly higher with shorter eating breaks than with longer ones. However, it was lower overall for all subjects if breakfast was eaten before 8:30 a.m. – regardless of whether they had eaten all of their daily meals within 10 hours, 10 to 13 hours or more than 13 hours. Eating breakfast before 8:30 a.m. has been shown to reduce the risk of developing type 2 diabetes.

“So these findings make it clear that timing is much more closely linked to metabolic parameters than the length of the eating interval,” says Ali, going on to explain that this reinforces the intake from an early breakfast.

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health

Risk of Diabetes, Caries and Co.: These 5 Foods Are Bad For Your Health

Eating healthy can be easier than you think. Even doing without a few products can give you a more positive body feeling. We show you 5 foods that you should avoid in the future.

Eat healthier: These 5 foods should disappear from the kitchen

This lowers the risk of diabetes and tooth decay. And it also gives you a good feeling overall: homemade is best after all. This applies to ketchup, ready-to-eat salads and “sweet” muesli in the morning.

But there is also a solution in areas where it is difficult to produce your own food – meat, for example – organic and from the region. The closer you are to the producer, the healthier the meat. In many cases, cheap meat comes from fattening farms that administer antibiotics and other harmful substances to their animals. It’s not healthy for us humans either.

Ketchup
ready-made salads
Sugary breakfast cereal
soft drinks
cheap meat

This is certainly not new. But often it’s the simplest things that you don’t think of – and that make so much difference. It’s worth trying.

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health

Diabetes Types and Symptoms at a Glance

Unfortunately, diabetes cannot yet be cured according to the current state of science, but everyday life with blood sugar disease can be made easier with valuable tips. Because regular blood sugar measurement and blood sugar control are part of it you have the blood sugar level under control. Therefore, if you have diabetes, heed the following advice.

What is diabetes?

The so-called diabetes mellitus is usually just called diabetes, blood sugar disease or diabetes in colloquial language. This is a serious and often underestimated disease of the metabolism, in which there is a lack of insulin and, as a result, an increase in blood sugar levels. As a result of diabetes, it is important for those affected to regularly check their blood sugar levels by measuring blood sugar levels.

Blood sugar and its functions in the body

Glucose (dextrose) is our body’s fuel: We absorb it through food and the pancreatic hormone insulin transports it from the bloodstream into our cells, where it is converted into energy. In a healthy person, the pancreas produces exactly the amount of insulin needed to break down the current blood sugar. If the cells are already sufficiently supplied with glucose, the messenger ensures that excess sugar is temporarily stored in the liver and released back into the blood when needed. In this way, the blood sugar level normally stays in a constant range. However, in people with diabetes mellitus, the level of sugar in the blood increases. Also, note our article on identifying types of sugar and reducing sugar.

Differences between type I and II diabetes

While type 1 diabetes is an autoimmune disease, as a result of which the body’s immune system attacks the beta cells in the pancreas and thus prevents insulin production, type 2 diabetes (approx. 85-95% of all those affected) describes insulin resistance. In people with such resistance, the messenger substance can no longer be processed effectively.

Underestimated risk of diabetes

Diabetes mellitus is asymptomatic in the early stages, but if not treated properly, it can damage the heart, kidneys, and other important organs. Risk factors include too little exercise, obesity, and a high-carbohydrate diet. The short-term consequences of high blood glucose levels are constant thirst, fatigue, and often rapid weight loss. The long-term consequences of elevated blood sugar levels are in some cases even irreversible and should therefore be prevented by blood sugar monitoring using blood sugar measurement:

  • Damage to the retina is caused by deposits of sugar molecules on the fine capillaries in the eye
  • Kidney weakness is caused by the accumulation of sugar molecules in the kidneys
  • Circulatory disorders due to hardening of the arteries (can even lead to loss of extremities in severe cases)

Tips for everyday life with diabetes

If you or one of your loved ones has been diagnosed with diabetes mellitus, here are some tips for you on how you can best deal with the disease in stressful everyday life and which are important in addition to regular blood sugar monitoring:

  • Stamina is the be-all and end-all when it comes to blood sugar disease. Old habits usually cannot be changed overnight. Therefore, it is important to slowly but permanently establish good habits.
  • Excuses don’t count with diabetes. Excuses are only doing yourself a disservice. Accordingly, pursue your goals ambitiously and purposefully.
  • Be worth it to yourself. Always remember that your health is at stake. Because it is worth persevering and it provides the necessary motivation.
  • relapse allowed. Of course, you can also treat yourself to something and feast to your heart’s content; but this should be kept within limits and be something special for you. no habit.
  • Eat healthy snacks in case of diabetes. If you like to snack, try to snack healthily. Nuts, fresh fruit, or, even better, vegetables as a snack between meals fill you up and are healthy.
  • Eat slowly. Chewing slowly signals your body that you are already full, even though you haven’t eaten as much as usual. So take your time with your meals and enjoy your food.
  • Drink a lot if you have diabetes. The body often sends out the signal to feel hungry, where a large glass of water will do. So always have water on hand and drink it when you think a snack is in order.
  • Seek support in case of blood sugar disease. Family or friends can help you achieve your goals. Together in a group, it’s even more fun and you’re all doing something good for each other.

Diabetes therapy: why control is important

While type 2 diabetes can often be reversed with the help of a change in diet and regular exercise, and oral antidiabetics or the administration of insulin are only necessary in some cases, people with type 1 diabetes are on artificial insulin intake for the rest of their lives reliant. This is done either with a pen or an insulin pump. If the therapy is carried out conscientiously, those affected are usually spared the long-term damage of an elevated blood sugar level. However, if the insulin doses are calculated carelessly or even forgotten, there is a risk of high blood sugar (hyperglycemia).

Equipment for blood glucose measurement

People who suffer from blood sugar disease are dependent on regular blood sugar measurements. Consequently, you need exactly three utensils for a blood sugar check. They enable you to check your blood sugar levels quickly and thus help to get diabetes under control:

  • 1 blood glucose meter (can be requested free of charge nationwide)
  • matching test strips
  • 1 lancing device
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