5 foods to reduce your risk
DIET and lifestyle changes can prevent pre-diabetes developing into type 2. Here are five foods that can help.
GREEN LEAFY VEGETABLES
JUST one serving (around 2 tbsp) of green leafy vegetables such as spinach, kale, broccoli and cabbage a day could reduce your risk of type 2 diabetes by 14 per cent. Make that 1½ servings and the risk is cut by 30 per cent, according to a University of Leicester review. Green veg is rich in magnesium, which appears to protect against diabetes. If you have pre-diabetes, aim for 7-10 portions of veg and fruit (with the focus on veg), suggests Paul McArdle, a spe- cialist dietitian who helped write the latest nutrition guidelines for diabetes.
YOGHURT
DAIRY products — even full-fat — can reduce the risk of diabetes. A U.S. study last year found that just two tablespoons of yoghurt a day cuts your odds of developing diabetes by a fifth. The calcium is thought to improve your ability to metabolise insulin. Avoid added sugar.
WALNUTS
ADDING a handful of mixed nuts to your diet can improve the way glucose and insulin are processed if you have prediabetes. Walnuts appear to be particu-
larly protective: a large U.S. study in 2013 found that those who ate a 28g packet — 10- 15 nuts — twice a w eek for eight weeks were 24 per cent less likely to de velop type 2 diabetes than those who rarely or never ate them.
WHOLEGRAINS
STUDIES suggest three servings of wholegrains a day (one is a slice of wholemeal bread, a bo wl of cereal, two heaped tablespoons of bro wn rice or pasta) cuts the risk of diabetes by 31 per cent. The fibre helps reduce blood- sugar spik es, while plant compounds (isoflavones) in some wholegrains lower blood sugar. White bread, white rice, pastry, cakes and processed foods can increase your risk b y 40 per cent. Also watch y our potato in take, sa ys P aul McArdle, as the s tarch quickly breaks down into sugar.
COFFEE
COMPOUNDS in coff ee appear to help insulin work better . A U.S. study in 2006 suggested people who had four or more cups a da y had a 4 7 per cent lo wer risk of diabetes. But caffeine can raise blood sugar in people who already have diabetes.