As you get older, you need to start altering bad dietary plans to avoid serious diseases. Type 2 diabetes is one of those diseases: a near-epidemic level of people are developing this disease, partially because of the focus of a typical modern diet and partially due to easily altered nutrition wellness plans. Here's how you can alter your diet to stay free of this condition.
The Prevalence Of Diabetes In American Culture
Diabetes is one of the most devastating diseases currently impacting America. As of 2012 (the most recent year statistics were compiled), almost 10% of the country had diabetes, most of which (all but about 1.25 million) being Type 2 diabetes. Of those who suffered from the disease, 8.1 million were not diagnosed. It was particularly problematic among the Native American population (a staggering 15.9%) though it also heavily impacted Hispanic people (12.8%) and African Americans (13.2%).
Ways A Bad Diet Increases Your Diabetes Risk
Modern life is often the culprit in the production of Type 2 diabetes. So much of our diet is centered on foods that increase diabetes risk and the hectic pace of modern life makes it hard to eat properly. You are increasing your Type 2 diabetes risk every time you indulge in these activities:
- Drinking sugary fruit drinks – they offer nothing but empty calories
- Not eating breakfast – promotes excessive eating later in the day which disrupts insulin levels
- Eating few fruits or vegetables – throws your blood sugar balance out of control and deprives you of fiber
- Skipping fish – eliminates your access to omega-3 fatty acids which help promote heart health and decrease your risk of diabetes
- Gouging on starch – accelerates your blood sugar and promotes excessive insulin production
- Using excessive butter – offers no health benefits and increases insulin production
A Diet Plan That Lowers Diabetes Risk
Thankfully, it's possible to take immediate steps to prevent Type 2 diabetes by creating a healthy nutrition plan. Beyond avoiding the above mentioned problematic habits, there are five basic steps you can take to decrease your risk:
- Eat whole grain carbohydrates and non-starch vegetables, such as broccoli and carrots
- Drink water or tea
- Eat good fats (primarily from nuts, like almonds)
- Choose poultry, fish, or nuts for your protein
- Occasionally have a few drinks of alcohol (no more than two a day)
When can you start making these changes? Right away! In fact, it's not a bad idea to go through your pantry and cupboards and immediately get rid of foods that promote Type 2 diabetes. While it's a shame to waste food, it's even worse to keep eating it simply because you already invested in it.
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