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A healthy diet is not only important for maintaining a fit body but it can also help you prevent or even reverse the effects of Type 2 diabetes. With over 30 million people suffering from diabetes in the US alone, it is important to take control of your diet to live a healthier life. Here are some tips on how to change your diet to avoid or reverse Type 2 diabetes:

Eat more whole foods

Whole foods include fruits, vegetables, whole grains, and legumes. These foods are high in nutrients and fiber, which are important for maintaining a healthy diet. They are also lower in calories and sugar than processed foods, which can lead to weight gain and high blood sugar levels. Incorporate more whole foods into your diet by replacing processed snacks with fresh fruits and veggies or whole grain crackers.

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Avoid sugary and processed foods

Sugar and processed foods can lead to high blood sugar levels and weight gain, which are both risk factors for Type 2 diabetes. Limiting your intake of sugary drinks, candy, and processed snacks can help you maintain a healthy diet. Opt for water, unsweetened tea, and whole fruits instead.

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Include healthy fats

Healthy fats, such as those found in nuts, seeds, avocados, and fatty fish, are important for maintaining a healthy diet. They can also help improve insulin sensitivity, which is important for preventing Type 2 diabetes. Try incorporating more healthy fats into your diet by snacking on nuts or adding avocado to your salads.

Eat smaller meals

Eating smaller meals throughout the day can help stabilize blood sugar levels and prevent overeating. This can also help with weight loss, which is important for preventing Type 2 diabetes. Try to eat 4-5 small meals throughout the day instead of 2-3 large meals.

Conclusion

By making simple changes to your diet, you can help prevent or reverse Type 2 diabetes. Eating more whole foods, avoiding sugary and processed foods, including healthy fats, and eating smaller meals can all contribute to a healthier diet. Remember to always consult with your healthcare provider before making any major changes to your lifestyle.

References:

• https://www.healthline.com/nutrition/type-2-diabetes-diet
• https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/diagnosis-treatment/drc-20351199

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