Do you know the impact of these six types of foods on type 2 diabetes?

Different types of foods, intakes, and dietary patterns can affect the development of type 2 diabetes, such as whole grains, vegetables, meat, yogurt, sugary drinks, tea, coffee, and vegetarian diets.

Whole grains

Cereals help reduce or delay the blood sugar response and are negatively associated with type 2 diabetes.

Consuming 48-80 grams of whole grains per day reduces the risk of type 2 diabetes by 26% compared to people who rarely consume whole grains. Therefore, the replacement of some refined cereals with whole grains is encouraged in the daily diet.

Vegetables and fruits

Ingestion of leafy greens reduced the risk of diabetes, and the dose-response relationship was significant. The nutritional value of fruits and vegetables is similar, but there is no clear correlation between fruit intake and the development of type 2 diabetes.

The Shanghai Women's Health Cohort Study in China showed that when the daily intake of vegetables increased from 121 grams to 428 grams, the risk of diabetes was reduced by 28%.

Animal meat

High intake of animal meat increases serum cholesterol and LDL cholesterol levels. People who consume daily meat have an increased risk of developing type 2 diabetes.

A study involving 430,000 people showed that eating 120 grams of meat per day increased the risk of diabetes by 20% compared to those who did not eat meat.

yoghurt

Yogurt has a good preventive effect on some chronic diseases such as metabolic diseases and cardiovascular diseases.

A study involving 25,000 people showed that consuming 200 grams of yogurt per day reduced the risk of diabetes by 22%. Another study showed that consuming 50 grams of yogurt per day reduced the risk of diabetes by 9%.

Sugary drinks

Sugary drinks refer to beverages with artificial added sugar and ethanol content of no more than 0.5%, such as juice drinks, sports drinks, carbonated drinks, etc.

A study involving 310,000 people showed that those who drank sugar-sweetened beverages 1-2 times a day had a 26% increased risk of diabetes compared with those who drank less than once a month or no drinkers.

vegetarian diet

A vegetarian diet is a dietary pattern that does not contain animal-based foods. Vegetarian diets are rich in dietary fiber, which has the effect of increasing insulin sensitivity, which in turn reduces the risk of type 2 diabetes.

A cross-sectional study involving 40,000 people showed that a vegan diet reduced the risk of type 2 diabetes by 62%. It should be noted that although a vegetarian diet has a variety of beneficial health effects, it cannot be ignored that a vegetarian diet will bring some adverse effects of unbalanced nutrient intake.

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