Diabetes type 2: Dr Zoe Williams discusses high blood sugar risks
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Eating a healthy diet can help stave off chronic conditions like arthritis and type 2 diabetes. These two conditions share some similarities, and by introducing nutrient-dense foods to your diet you can prevent developing diabetes or arthritis. Start by making these seven key healthy swaps today.
What do diabetes and arthritis have in common?
Both conditions can be made worse by high levels of inflammation in the body.
Chronic inflammation can be caused by diet, being overweight and a lack of exercise.
High levels of inflammation can even cause some cells to become insulin resistant, putting you at greater risk of developing type 2 diabetes.
Inflammation around your joints is also what causes arthritis pain.
So what foods can you eat to reduce inflammation, and prevent blood sugar spikes?
1 – Nuts
If you’re reaching for a snack, instead of a bag of crisps go for a handful of nuts instead.
Crisps can be high in salt, fat and carbohydrates. However nuts are high in protein, healthy fats and have been shown to help regulate blood sugar and prevent spikes.
2 – Broccoli
Swap some of your starchy potatoes for an extra portion of broccoli.
Broccoli is full of fibre, antioxidants and is a fantastic source of anti-inflammatory sulphur compounds.
3 – Add extra garlic
Garlic’s potent smell comes from a compound called allicin. Allicin gives garlic its unmistakable taste and smell, but is also a powerful anti-inflammatory.
Some studies even found garlic can lower blood glucose levels, so add plenty of garlic to your cooking.
4 – Chickpeas
Chickpeas are flavourful fibrous additions to salads, curries and stews.
They are also rich in protein but low in calories, helping you to stay fuller for longer and keep the pounds off.
You can even swap red meat for chick peas in dishes like chilli or bolognese for a meat-free and anti-inflammatory alternative.
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5 – Pumpkin
Swap roast potatoes for roast pumpkin, as this vegetable is delicious when roasted with herbs like tarragon in olive oil.
A seasonal and delicious vegetable, pumpkin has been credited with reducing inflammation and regulating blood sugar.
6 – Blueberries
Instead of eating dried fruits which can be high in sugar, reach for a few fresh blueberries.
Blueberries are full of antioxidants and tend to provoke a lower glycemic response, making them suitable for both diabetics and those with arthritis.
7 – Salmon
Swap your regular source of protein for a piece of salmon twice a week.
Salmon is high in omega-3 fatty acids which reduce inflammation.
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