Regular consumption of whole grains and high-fiber foods significantly reduces the risk of developing type 2 diabetes. This conclusion was reached by scientists from the Netherlands and the United States, the results of the study were published in the scientific resource EurekAlert .
The large-scale analysis looked at data from more than 200,000 people, mostly healthcare workers. Of these, 12,000 had type 2 diabetes. The researchers looked at the relationship between eating habits and the incidence of the disease.
It turns out that the constant presence of slow carbohydrates in the diet - in particular, whole grains, vegetables and foods high in fiber - has a positive effect on metabolism. Such foods contribute to a lower need for insulin, without provoking sharp spikes in blood sugar.
“This confirms that nutrition plays a key role in diabetes prevention. Simple solutions, such as replacing white rice or bread with whole grain counterparts, can have a long-lasting positive effect,” the scientists emphasize.
Type 2 diabetes occurs when the body's cells lose their sensitivity to insulin. The main symptoms are:
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constant thirst;
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frequent urination;
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fatigue;
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dry skin.
If left uncontrolled, diabetes leads to serious complications: heart attack, stroke, kidney disease, vision loss, impotence, and the risk of gangrene.
The biggest risk factor is obesity. According to doctors, more than 80% of people with type 2 diabetes are overweight. Fat tissue, especially in the abdominal area, reduces the body's ability to utilize insulin.
How to reduce the risk:
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include whole grains, legumes, and vegetables in your daily diet;
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avoid processed foods and refined carbohydrates;
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maintain a healthy weight;
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engage in physical activity;
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Check your blood glucose levels regularly, especially after age 40.
