Type 2 Diabetes - The Best Diets for Preventing Diabetes!

Type 2 Diabetes - The Best Diets for Preventing Diabetes!

There's something so generic about the phrase "eat healthy." Everyone knows that eating healthy is the most crucial part of reducing the risk of Type 2 diabetes. What no one seems to know, however, is what eating healthy exactly is.

Depending on which so-called "expert" you ask, eating healthy may be associated with vegetarianism, low-fat dieting or eating nothing but cabbage soup. Fortunately, scientists have looked at the effects of specific diets on combating the Type 2 diabetes risk.

Here are some of the most effective:

Mediterranean Diet: The Mediterranean diet is a very popular diet that attempts to recreate the way that people in countries like France and Italy eat everyday. This eating plan emphasizes healthy choices like extra virgin olive oil, whole grains, nuts and fish. To the dismay of cardiologists, it also contains much more dietary fat than is typically recommended.

Despite that ... or perhaps because of it ... adopting a Mediterranean diet is one of the best ways to prevent Type 2 diabetes from striking you. Research published in the Journal of the American College of Cardiology found that Mediterranean dieters have lower levels of blood pressure, blood sugar and inflammation than people who eat a Western style diet.

DASH Diet: Just because the "DASH" in DASH diet stands for "Dietary Approach to Stopping Hypertension" doesn't mean that it's only for those with high blood pressure. Studies find that people who eat a diet that resembles the DASH diet have a significantly lower Type 2 diabetes risk than people who don't.

The important parts of the DASH diet are eating boatloads of fresh produce, whole grains and low-fat dairy while avoiding red meat, alcohol and refined grains.

Fiber Rich Diet: Fiber's health benefits are simply too many to list in a single article. From curbing appetite to reducing cholesterol, fiber is a health conscious person's best friend. Studies show that eating more than 26 g of fiber per day keeps Type 2 diabetes at bay. Fortunately, you don't need to adopt a diet with a package or marketing plan to eat more fiber.

Nor do you need to but expensive fiber supplements. Simply adding more fruit and veggetables to your diet usually does the trick. You may also want to consider eating more whole grains, beans and nuts to give your fiber intake a shot in the arm.

Vegan: Vegans are hardcore vegetarians that completely avoid any food derived from animals. Cheese, butter and eggs are strictly off limits to vegans. While these restrictions may have you running to the butcher, it may be wise to stop and consider this diet for Type 2 diabetes prevention.

The Physicians Committee For Responsible Medicine states that vegan diets are one of the best ways to prevent and reverse Type 2 diabetes. The vegan diet works because it helps you lose weight and keep it off while reducing your intake of pro-inflammatory foods like saturated and trans fats.

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