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 draxe.com
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.