Skipping sugary drinks
Sugary drinks only provide empty calories and do not help you feel full, which is a risk factor for obesity. There is a link between the consumption of sugary drinks and obesity in children and adults. Sugary drinks also increase the risk of type 2 diabetes.
Reduce portion sizes
Cut down on high-calorie, unhealthy snacks. Remember that even healthy foods can lead to weight gain if you eat too much. Being overweight is a major risk factor for type 2 diabetes.
Eat plenty of fiber
We should eat more fiber-rich foods, including vegetables, fruits, beans and whole grains. Fiber helps you feel full longer, thereby helping to avoid weight gain.
Choose good fats
Your diet should have some fat, but you should choose the healthiest sources.
Fats extracted from avocados, nuts, fatty fish and other vegetable oils are beneficial for heart health. That is very important because diabetes and cardiovascular disease are related.
Choose healthy cereals
High-fiber cereals such as quinoa and brown rice are healthier choices than white rice. Some refined grains are processed to remove fiber. People with diabetes and fiber can improve blood sugar levels, promote a feeling of fullness for longer and thereby control their weight.
Choose healthy protein
You should also pay attention to your protein intake. Protein helps maintain stable blood sugar levels by slowing the absorption of carbohydrates in the blood. In addition, protein helps you feel full - which means you will eat less snacks later.
