Monday’s Catch

tips for healthy eating if you are at risk of type 2 diabetes

Lots of factors can contribute to someone being at risk of or diagnosed with type 2 diabetes. There are some things that you can change and some you can’t. Our tips on healthy eating could help reduce your risk of developing type 2 diabetes.

 

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Things like your age, ethnicity and family history can all contribute to your overall risk. We also know that having obesity is the most significant risk factor. If you know you have obesity, losing weight is one way you can prevent type 2 diabetes.

And eating a healthy, balanced diet is way great way to manage your weight. Any amount of weight loss can help, research shows losing even 1kg can help to reduce your risk. There are so many different ways to lose weight, so it’s important to find out what works best for you.

We know that not everyone who is at risk or living with diabetes type 2 diabetes is carrying extra weight. But whether you need to lose weight or not, it is still important to make healthier food choices. Research tells us that there are even certain foods that are linked to reducing the risk of type 2 diabetes.

Here are our top tips for healthier food choices you can make, to reduce your risk of type 2 diabetes.

1. Choose drinks without added sugar  

We know there is a link between having full sugar fizzy and energy drinks, and an increased risk of type 2 diabetes. Cutting down on these can help to reduce your risk and support keeping your weight down. Evidence also shows that drinking unsweetened tea and coffee is associated with a reduced risk. If you are finding it hard to cut down, look out for diet or low calorie versions of soft drinks and check there’s no added sugar. Try not to replace sugary drinks with fruit juices or smoothies as these still contain a high amount of free sugar. Try plain water, plain milk, tea or coffee without added sugar, as replacements.   Check out these alpilean reviews.

2. Choose higher fibre carbs 

Eating white bread, white rice and sugary breakfast cereals known as refined carbs are linked with an increased risk of type 2 diabetes. But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead. When you’re out shopping remember to check food labels to see if a food is high fibre. Compare different foods to find the ones with the most fibre in them.

Other healthy sources of carbs include:

  • fruit and vegetables
  • pulses such has chickpeas, beans and lentils
  • dairy like unsweetened yoghurt and milk

Having more fibre is also associated with lower risk of other serious conditions such as obesity, heart diseases and certain types of cancers. It’s also important to think about your carbohydrate portion sizes.

3. Cut down on red and processed meat

Having more red and processed meats like bacon, ham, sausages, pork, beef and lamb are all associated with an increased risk of type 2 diabetes. They also have links to heart problems and certain types of cancer.

Try to get your protein from healthier foods like:

  • pulses such as beans and lentils
  • eggs
  • fish
  • chicken and turkey
  • unsalted nuts

Fish is really good for us and oily fish like salmon and mackerel are rich in omega-3 oil which helps protect your heart. Try to have at least one portion of oily fish each week and one portion of white fish.

Becoming educated on food labelling, which appears on all food packets was massive benefit as we were able to identify highly processed foods and those with high levels of sugar, fat and salt which has helped us make much healthier food choices.

Pat, who reduced his risk of type 2 diabetes.

4. Eat plenty of fruit and veg 

Including more fruit and vegetables in your diet is linked with a reduced risk of type 2 diabetes. But did you know there are also certain types of fruit and veg that have been specifically associated with a reduced risk?

These are:

  • apples
  • grapes
  • berries
  • green leafy veg such as spinach, kale, watercress, rocket.

It doesn’t matter whether they are fresh or frozen, try to find ways to include these in your diet. Try having them as snacks or an extra portion of veg with your meals.

It can be confusing to know whether you should eat certain types of fruit, because they contain sugar. The good news is the natural sugar in whole fruit is not the type of added (or free) sugar we need to cut down on. But drinks like fruit juices and smoothies do contain free sugar, so eat the whole fruit and veg instead. Read more about alpine ice hack.

5. Choose unsweetened yogurt and cheese

Yogurt and cheese are fermented dairy products and they have been linked with a reduced risk of type 2 diabetes. You might be wondering whether to choose full fat or low fat? When it comes to dairy and risk of type 2 diabetes, the amount of fat from these dairy foods is not as important. What is more important is that you choose unsweetened options like plain natural or Greek yoghurt and plain milk.

Having three portions of dairy each day also helps you to get the calcium your body needs. A portion of dairy is:

  • 200ml (1/3 pint) milk
  • 30g cheese
  • 125g yoghurt

6. Be sensible with alcohol

Drinking too much alcohol is linked with an increased risk of type 2 diabetes. As it is also high in calories, drinking lots can make it difficult if you are trying to lose weight. Current guidelines recommend not regularly drinking more than 14 units per week and that these units should be spread evenly over 3-4 days. Try to have a few days per week without any alcohol at all).

Drinking heavily on one or two days per week, known as binge drinking, will also increase the risk of other health conditions such as certain types of cancer.

Comparison of top wireless printers in 2023

 

To find the best WiFi printer scanner copier in 2023, it’s essential to analyze the pros and cons of different wireless printer options available. Let’s take a closer look at some key factors to consider when making your decision.

Connectivity Options: Bluetooth, Wi-Fi Direct, and NFC

When choosing a wireless printer, evaluating the connectivity options is crucial. Look for printers that offer multiple ways to connect, such as Bluetooth, Wi-Fi Direct, and NFC (Near Field Communication). These features allow for seamless printing from various devices without the need for cables or complicated setup processes.

Compatibility with Popular Mobile Devices

In today’s digital age, compatibility with mobile devices is a must. Ensure that the wireless printer you choose is compatible with popular mobile operating systems like iOS and Android. This compatibility ensures that you can easily print documents directly from your smartphone or tablet.

Print Speed, Resolution, and Paper Handling Capabilities

Consider factors like print speed, resolution, and paper handling capabilities when selecting a WiFi printer scanner copier. A fast print speed ensures efficient printing of large documents or high-volume tasks. Opting for a higher resolution will result in sharper and more detailed prints. Check if the printer can handle different paper sizes and weights to meet your specific needs.

Now that we’ve covered these important factors let’s move on to our next section where we’ll provide an overview of some of the best wireless printers available in 2023.

Review and testing of the best home printers in 2023

Unbiased Reviews and Extensive Testing

Looking for the best home printer that suits your needs can be a daunting task. With so many options available in the market, it’s important to make an informed decision. That’s where unbiased reviews based on extensive testing come into play.

Print Quality for Photos and Documents

One crucial factor to consider when choosing a home printer is its print quality. You want your photos to look vibrant and your documents to be crisp and clear. By reading reviews, you can find out which models excel in terms of print quality for both photos and documents.

User-Friendly Features

In today’s fast-paced world, convenience is key. That’s why user-friendly features are highly sought after in home printers. Touchscreen interfaces and voice commands make printing tasks easier than ever before. When reading reviews, keep an eye out for printers that offer these user-friendly features.

Cost-Effective Ink or Toner Replacement Options

Nobody likes spending a fortune on ink or toner replacements. It’s important to find a home printer that offers cost-effective options. Reviews can provide valuable insights into which printers offer affordable replacement options without compromising on quality.

By relying on unbiased reviews based on extensive testing, you can narrow down your choices and find the best home printer for your needs. Whether you’re looking for high-quality photo prints or efficient document printing, these reviews will help guide you towards making the right decision.