Food to help preventing type 2 diabetes and obesity

More and more individuals today face increased risks of being affected by health conditions like Type 2 diabetes and obesity, which can reduce the life expectancy of an adult substantially. In addition to this, obesity and type 2 diabetes can potentially affect the quality of life in individuals. While medications and treatments can help curb these conditions, one of the best and most natural ways to remain safe from them is to opt for certain healthy food substitutes in one’s existing diet. Here are a couple of those food substitutes that would do the body a whole lot of good in treating as well as controlling obesity and type 2 diabetes.

Substitute # 1: Whole Grains for Refined Carbohydrates

whole grains

Studies have indicated that while eating more refined carbohydrates would increase an individual’s chance of getting diabetes and obesity, eating whole grains would protect the body against these conditions. In fact, substituting refined carbohydrates with an additional servings of whole grains every day can reduce the risks of getting diabetes by nearly 25%.

Whole grains contain fiber that takes more time to digest, thereby keeping the stomach full for longer periods and curbing hunger pangs in the process. It would also take a longer time for digestive enzymes to break down the food to form glucose, thereby leading to slower, steadier increases in insulin and blood sugar as well as a lower glycemic index. This can in turn, thwart type 2 diabetes effectively. Whole grains also contain other essential vitamins, phytochemicals and minerals that reduce the risks of type 2 diabetes to a great extent.

Substitute # 2: Water, Coffee and Tea for Sugary Drinks


Sugary drinks tend to contain a very high glycemic load that can increase an individual’s chances of getting type 2 diabetes (almost 83%) with regular consumption. Sugary drinks also lead to other conditions like chronic inflammation, increased insulin resistance and high triglycerides, all of which can trigger the onset of diabetes in the body.

It has also been noted that individuals who drink sugary drinks regularly tend to put on more weight, leading to obesity. Those who preferred water, tea and coffee on the other hand, tend to add on lesser weight than the former. Hence, substituting sugary drinks with water, coffee or tea can help individuals reduce weight as well as control type 2 diabetes effectively. It is to be noted that even artificially sweetened beverages as well as diet beverages can lead to diabetes even though they help an individual to lose weight. Hence, ditching these options and settling with fresh water is a huge step towards combating obesity and type 2 diabetes.

Substitute # 3: Good Fats for Bad Fats

eating with family

A number of foods we eat tend to contain bad fats, aka Trans fats that can lead to obesity and increase the risks of heart diseases in the long run. Foods like margarine, fried foods and packaged baked goods usually contains high amounts of trans fat which can add oodles of weight on the body. Substituting them with healthier alternatives like foods that contain polyunsaturated fats can help achieve the opposite, i.e. reduce weight. These fats are usually found in fishes, fish oil, seeds, nuts and vegetable oils. Studies have also revealed that eating foods that contain polyunsaturated fats can help reduce the risks of type 2 diabetes as well.

Substitute # 4: Fish and Poultry for Red, Processed Meat

fish diet

It is considered advisable to avoid red meat like lamb, beef and pork as well as processed meats like hot dogs and bacon in order to control obesity and type 2 diabetes effectively. Even small amounts of these meats can trigger obesity and diabetes in individuals. On the other hand, eating fish and poultry can substantially reduce the risks of diabetes and obesity by at least 35%.


Obesity and type 2 diabetes are growing concerns in several parts of the world today. With so many individuals falling prey to these conditions, it is imperative that one adopts the diet tips mentioned above to stay healthy and safe from them in the long run.

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