Health Team

Harvard experts: To avoid Type 2 diabetes, watch diets

Doctors say Type 2 diabetes can be avoided by eating better.

Posted Updated

Many people are at risk for Type 2 diabetes, but they might not know it.

Doctors say the disease can be avoided, though, by eating better.

The "Harvard Health Beat" offers great tips for simply re-thinking the food and drinks in everyday diets.

Those choices can have a dramatic impact on the risk of diabetes.

Some foods to avoid:

– Drinks, such as soda, sweet tea and even fruit juices, are high in sugar. Women who drink two or more sugar-sweetened soft drinks per day have a 24 percent higher risk of developing diabetes compared to women who sip less than one per month

– Red meat and processed meats increase the risk of diabetes. Women who eat the most red meat, about one serving per day, have about a 20 percent higher risk of diabetes than women who only eat one serving per week.

– Men who eat processed meats like hot dogs, bacon and lunch meats five times a week are nearly twice as likely to develop diabetes than men who eat such foods just twice a month.

– Trans Fat is also linked to higher risk of both diabetes and heart disease.

– Limit high glycemic foods like rice, pasta, potatoes and bread.

Limiting the risk:

There are foods that people should avoid, but some foods might actually help lower the risk for diabetes.

– Men and women who eat high-fiber foods, such as whole grains in cereals, breads and other grains, have up to a 40 percent lower risk of diabetes.

– Coffee has great benefits if it doesn't have lots of sugar and cream.

– Moderate alcohol consumption may decrease the risk, but for many people the risks of alcohol abuse are something that need to be considered.

– Eating nuts, such as almonds, peanuts and cashews, at least five times a week is associated with decreased risk of diabetes, but they are heavy in calories.

See a doctor regularly, or participate in free health screenings to get blood sugar checks.

 Credits 

Copyright 2024 by Capitol Broadcasting Company. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.