A new study has found a correlation between eating too much-refined rice, wheat, or processed meat, not enough healthy grains, and an elevated risk of type 2 diabetes.
Researchers from Tufts University analyzed data from international surveys, the Global Dietary Database, estimates of the incidence of type 2 diabetes worldwide, and other sources to evaluate the influence of 11 dietary components on the diagnosis of the illness.
Million People Have Type 2 Diabetes
According to the Centers for Disease Control and Prevention (CDC), around one in 10 Americans, or about 37 million people, have type 2 diabetes.
The danger of developing diabetes is highest in those who are 45 and older, but medical professionals warn that a trend among younger people is quite concerning.
As reported in the journal Nature Medicine, poor diet was to blame for more than 14 million new instances of type 2 diabetes worldwide in 2018 (or more than 70% of all diagnoses).
Eating too much-refined grain, too much wheat, and too much-processed meat were the biggest contributors, while other factors like drinking too much fruit juice or not eating enough non-starchy vegetables, nuts, and seeds had less dramatic but still significant effects.
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Healthy Food Substitutions to Reduce Your Risk
Start by substituting whole-grain food for something you already consume to increase the number of whole grains in your meals. select whole-wheat pasta in place of ordinary spaghetti and whole-wheat bread in place of white bread.
Try to substitute higher-fiber meals like brown rice, quinoa, cauliflower rice, barley, or oats for your refined grain intake.
Last but not least, you can use these practical protein sources in place of processed red meats. Foods that are quick to prepare, high in protein, and packed with nutrients include canned beans, fish (fresh, frozen, or canned), eggs, cheese, peas, and lentils.
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