Nutrition can reduce the risk of diabetes even with genetic risk

Nutrition can reduce the risk of diabetes even with genetic risk
Nutrition can reduce the risk of diabetes even with genetic risk

We know that to reduce the risk of developing type 2 diabetes, it is important not only to exercise regularly, but also to have a he althy diet that reduces inflammation in the body. According to a new Western study, the quality of food consumed plays as big a role as genetics in determining whether or not someone will develop diabetes.

An April 2022 study published in PLOS Medicine aimed to determine whether genetics and people's diets interact in a way that leads to a higher incidence of type 2 diabetes. The study involved nearly 36,000 American adults who participated in it, says

Participants' genetic risk was determined using polygenic scores, while food quality was assessed using a special he althy eating index. According to the results, although the genetic risk for type 2 diabetes is present, if a person eats low-quality foods, their risk of developing the disease increases by up to 30%, while people who watch their diet have a lower risk.

Overall, poor food quality and increased genetic risk appear to have about the same impact on whether someone will develop type 2 diabetes, the researchers say.

The conclusion is that a he althy diet is associated with a lower risk of diabetes at all levels of genetic risk.

Which foods help us to be in good he alth? These are:

  • Fresh vegetables and fresh fruits;
  • Whole grains;
  • Nuts and seeds;
  • Beans, legumes;
  • Fish;
  • He althy fats, such as olive oil, avocado oil, flaxseed oil, peanut butter, sesame tahini, almond tahini;
  • Low-fat dairy products, such as unsweetened yogurt or kefir;
  • Water, herbal teas and coffee.

Foods that experts recommend avoiding to maintain he althy blood sugar and insulin levels are:

  • Sweetened drinks, canned fruit juices;
  • Processed foods such as packaged treats, s alty foods;
  • Confectionery;
  • Fried foods, fast snacks;
  • Fatty cheeses, trans fats, sausages, fatty meats.

The results of a 2022 study suggest that eating a nutritious diet can reduce the risk of diabetes regardless of the genetic risk a person carries.

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