How To Cut Your Risk Of Diabetes

How To Cut Your Risk Of Diabetes

Diabetes is an illness relating to blood sugar levels in the body and having diabetes can lead onto more severe illnesses and can eventually be fatal, especially if left untreated.

According to statistics from Diabetes UK, a leading UK diabetes charity, nearly 3 million people in the UK suffer from diabetes, and this is expected to increase by 700,000 cases by 2020.



But according to various pieces of research, you can make alterations to your daily diet to include particular foods that have been shown to reduce the risk of diabetes and pre-diabetes. 

By eating these diabetes fighting foods, you can prolong your life and improve the quality of life for you and your family.


Eat A Teaspoon Of Cinnamon Daily

Cinnamon contains strong substances that have been proven to regulate blood sugar and promote the metabolism of glucose in the body.

The compounds in cinnamon have also been shown in studies to imitate insulin when consumed. 

Another useful attribute of cinnamon is its ability to reduce the pace at which the stomach empties food to the rest of the digestive system, and this can help to slow down any sugar rushes after simple carb meals.


But the cinnamon that you find at the local supermarket probably won’t quite do the trick. 

The common cinnamon belongs to the cassia cinnamon variety, but real cinnamon isn’t so easy to get your hands on.

You need cinnamon from the Ceylon variety which has different makeup and a higher nutritional value that its cassia cousin. 

A quick Google search brings up lots of different websites that sell Ceylon cinnamon online in powder form.


Eat Foods With High Quercetin Levels

Quercetin is a flavanoid and is a type of antioxidant which reduces the impact of free radicals in the body. 

This helps to reduce inflammation and blood pressure. Most importantly however, it has also been shown in studies to stabilise blood sugar levels and increase levels of insulin in the body.

Foods that are rich in quercetin include grapes, cherries, apples, oranges and lemons, sage and parsley, green tea, onions, olive oil and red wine. Also dark coloured berries contain high levels of quercetin. But if you can’t get enough quercetin from your foods for whatever reason, it can also be consumed as a supplement.


Check Your Probiotic and Magnesium Intake

Magnesium deficiency is the most common form of mineral deficiency in the UK alongside zinc. 

This is astonishing considering the important role that magnesium plays in the functioning of the human body it is responsible for over three hundred important chemical reactions.

If there isn’t enough magnesium for the body to achieve these reactions, then all of your body’s systems are in danger. 

Ensuring that you are taking in sufficient magnesium can significantly reduce the risk of diabetes, high blood pressure and cardiovascular disease.

Probiotics are also very important.


Probiotics are the good bacteria that live in the intestines, and they are essential for immune system regulation. 

They are also important for preventing diabetes. Studies have shown that obese study participants at risk of diabetes had significantly reduced risk with increased intake of probiotics.


Increase Your Cruciferous Vegetable Intake

Cruciferous vegetables are vegetables from the mustard family and this includes broccoli, cauliflower, certain cabbages and Brussels sprouts. 

These types of vegetables are high in sulforaphane, which is known to help fight cancer. But they are also known for their benefits in relation to diabetes because they help to protect the blood vessels from damage.

Cruciferous Vegetable

Broccoli in particular is very good because it is rich in other nutrients including vitamin C, fibre, chromium and beta-carotene. 

These help to keep the body protected from high blood sugar levels and bad LDL cholesterol.


Other Diabetes Risk Reducing Tips

As with most medical conditions, diet alone cannot fight diabetes and it is also essential that you lead a healthy lifestyle and maintain your weight through exercise. 

This doesn’t mean spending an hour a day down at the gym, even a 30 minute walk each day will significantly reduce your risk of diabetes.



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