Science reveals what to eat to reduce the risk of diabetes
Are you the type of person who adds new foods to your plate every day, or are you so faithful to your habits that, before you know it, you're repeating the same combination every day? If so, it's time to rethink your eating habits. Increasing the number of plant-based options in your daily diet can help reduce the risk of type 2 diabetes , according to a study published in June in the International Journal of Epidemiology.
The disease, characterized by impaired insulin function and high blood sugar levels, is responsible for cardiovascular, kidney, and eye damage. According to the International Diabetes Federation, there are 589 million adults with diabetes worldwide. In Brazil, there are more than 16 million.
To establish the relationship between greater diversity in the menu and the prevention of the disorder, researchers from universities in Canada, Germany, Italy and Spain, among other countries, evaluated data from a large study, EPIC-InterAct, with information from 23,649 individuals, followed for almost 10 years.
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Getty ImagesThey found that daily consumption of four to five vegetables — alternating between fruits, tubers, leaves and other vegetables, as well as the intake of different sources of vegetable protein, such as legumes (beans, peas, chickpeas, soybeans, etc.), nuts and seeds — is associated with a reduced incidence of diabetes.
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