Here’s what you can eat to reduce the risk of type 2 diabetes

Diabetes mellitus (DM), as it is medically known, is a chronic disease.

According to the National Library of Medicine, type 1 diabetes, means there is a lack of the production of insulin as a result of autoimmune destruction of the insulin-producing cells within the pancreas. This is the case for 8% of diabetics.

In type 2 diabetes, the pancreas uses insulin ineffectively. This is the case for 90% of diabetics.

 

Did you know?

• A study found that the prevalence of diabetes is significantly higher among participants who identified as Indian, followed by White and Coloured people, and lowest among Black South Africans.
• South Africans currently on diabetic medication are inversely associated with being White, having higher education, and residing in areas with higher levels of neighbourhood crime and alcohol use.
• Diabetes is positively associated with psychological distress.
• An estimated 9.3% of the total global population (734 million people) currently have diabetes.
• Diabetes is already one of the top 10 causes of death globally and is even higher in high-income and middle-income countries.
• The prevalence is expected to rise to about 10.4% (822 million people) by 2040. 
• Diabetes has rapidly increased in South Africa, from 4.5% in 2010 to 12.7% in 2019.
• 4.58 million people aged 20–79 years were estimated to have diabetes in South Africa in 2019.

Here’s what you can do to reduce the risk of type 2 diabetes:

1. Vitamin D

Tufts Medical Center in Massachusetts found that supplementing with Vitamin D might slightly reduce the risk of type 2 diabetes.

Vitamin D deficiency is associated with decreased insulin release, insulin resistance and type 2 diabetes.

Vitamin D restores insulin secretion. You can boost your vitamin D intake by adding more foods that are high in Vitamin D to your diet, such as fatty fish like salmon, tuna, mackerel, sardines and trout, beef liver, mushrooms, egg yolks or get your hands on a Vitamin D supplement.

 

1. Fibre

A high-fibre diet is imperative for diabetics, as it helps with weight management as well as stabilising blood glucose levels. Include whole grains and soluble fibres into your diet like oats, nuts, seeds, beans, lentils and peas.

 

1. Omega-3 fatty acids

Diabetes is mainly caused by inflammation in the body and omega-3 fatty acids are anti-inflammatory, reducing oxidative stress.

Try adding marine fish to your diet. This includes sardines, mackerel, salmon, tuna, herring etc., as well as seeds like flaxseeds, and pumpkin seeds. You can also eat nuts like almonds and walnuts.

 

52.4% of South Africans were undiagnosed in South Africa in 2019. The best way to tackle type 2 diabetes, especially if you have a family history of the disease and if you are overweight is to consult with your doctor and get tested and if necessary, make some lifestyle changes. 

 

ALSO SEE:

Your Questions About Type 2 Diabetes Answered

 

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