Written by – Hind Khalifa
Persistently high blood sugar not only damages blood vessels, it can have long-term health consequences and can inadvertently shorten your life. However, your diet can help lower your risk of disease, express.com.
Yogurt and lowering the risk of diabetes
Researchers detailed in the journal BMC Medicine that consumption of a dairy product is linked to a lower risk of type 2 diabetes, which happens to be yogurt.
Commenting on the research, Diabetes UK pointed out that dairy products, such as yogurt, generally have a low glycemic index, GI, which informs people whether a food raises blood glucose too quickly. Fat is the best choice.
What about other dairy products?
The research added that consuming other dairy products, besides yogurt, does not increase the risk of diabetes.
Diabetes UK states that whether we have diabetes or not, we need some dairy (or non-dairy alternatives like soy) like milk, cheese and yoghurt every day.
This recommendation is based on the proteins and vitamins in dairy products that can help keep your bones and teeth strong.
However, dairy products can be high in fat and saturated fat, so low-fat alternatives are suggested, the charity explained: “Adults and older children who consume a lot of fat may find they gain weight.”
Obesity is one of the risk factors for developing diabetes, along with other risk factors, which are:
– getting old
A family history of diabetes
-high blood pressure
– Polycystic ovary syndrome
– Sedentary lifestyle
How to control blood sugar levels
If you have diabetes, the foods you eat can affect how you feel and how much energy you have, so people are advised to choose different foods from each of the major food groups, as follows:
Fruits and vegetables
starchy foods (eg pasta/rice)
Protein (eg beans/legumes/nuts)
Dairy products and alternatives
Fresh, frozen, dried and canned fruits and vegetables all contribute to a balanced and healthy diet, so it’s advised to aim for the rainbow plate, which means you should try to eat different colored fruits and vegetables to receive an array of minerals and nutrients.
When it comes to starchy foods, some can raise blood sugar levels very quickly, so you need to choose starchy foods with a low glycemic index, such as:
Bread and whole grains
Whole wheat pasta
Basmati rice whole wheat, brown or wild.
And when it comes to oils and fats, choose healthy saturated fats such as:
It’s also best to cut back on any foods high in fat, salt, and sugar, which include:
Diabetes UK added that it’s also high in unhealthy saturated fats, so it’s not good for your cholesterol levels and your heart.
Warning signs of high blood sugar
Warning signs of high blood sugar, according to the NHS, include:
Increased thirst and dry mouth
The need to urinate frequently
Unintended weight loss
Frequent infections, such as thrush, bladder infections (cystitis) and skin infections
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