A low down on simple eating habits that you can incorporate to lower your risk of developing type 1 diabetes.
Type 1 diabetes is rare with only about 5 percent of people contracting it. It is more common among whites than in African-Americans and can affect men and women equally. Although the condition usually begins in people under the age of 20, it can develop at any age. Your chances of contracting it is more when it runs in the family. Here are a few simple changes you can make to your diet to reduce your risk of developing it.
Pack a lunch and eat home cooked dinners
Harvard School of Public Health studied over 15 years worth of data collected on over 100,000 participants and found that those who ate 2 homemade meals everyday had a 13 percent lower chance of developing type 1 diabetes compared to those who ingested only 1 homemade meal everyday. When you provide your kids with home cooked meals everyday, you know exactly what goes into their food which results in them gaining lesser weight, which may play a role in lowering diabetes risk.
Consuming regular homemade meals can be a challenge if you used to eating food from outside on a regular basis. But, it only has to start with making small changes in your lifestyle. Pre-planning your grocery list and meals help most busy professionals with kids. Reserve a part of your weekend for prepping and freezing your meal portions for the week so that you don’t have to deal with it on an everyday basis.
Don’t juice but chew fruits
A study done by British Medical Journal found that eating whole fruits can lower your risk of developing type 1 diabetes by up to 23 percent, when compared to young adults who eat fruits no more than once a month. However, if fruit juice is consumed everyday, the chances of developing diabetes increased by 21 percent. The high glycemic index of fruit juice along with reduced levels of beneficial nutrients through juicing processes increases the chances of contracting diabetes. Juice passes through the digestive system more quickly than than fiber-rich fruit and certain fruits like blueberries, apples and grapes are recommended for everyday consumption. Whatsmore, if you don’t have time to prep and cook a meal to go, just pack a bowlful of cut fruits and let your kids consume it as a quick lunch. Restrict juicing to once a week and let them get their fiber fix with whole fruits instead.
Empty your fridge of sugary drinks
A servings or two of sugary drinks including sugar-sweetened soft drinks or fruit punch can increase diabetes risk by 26 percent. “Limiting intake is one simple change that will have a measurable impact on weight control and prevention of cardio-metabolic diseases,” Harvard researchers and authors of a recent Journal of the American College of Cardiology study concluded.
The Nurses’ Health Study studied this further by following the health of more than 90,000 women for eight years. The nurses who said they had one or more servings a day of a sugar-sweetened drinks were twice as likely to have developed type 2 diabetes during the study than those who rarely had these beverages. The increased risk with soft drinks can be lead to weight gain which has a significant effect on development of diabetes. The adverse effects of the high glycemic load from these beverages on blood glucose, cholesterol fractions, and inflammatory factors can also contribute to the higher risk of heart disease. The study also found that people who tend to include a lot of sugary drinks in their diet often eat less healthy than those who avoided them. So, empty out your fridge of all sugary drinks and replace it with sparkling water.
Another way to get rid of sugary drinks is to introduce spa water into your child’s lifestyle. Just fill a jug with water along with the slices of a lemon and one orange. You can also try slices of cucumber and fresh mint sprigs. These alternatives are not only healthier but will also boost your child’s metabolism and keep their body in a happy state of mind.
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