不做小糖人的十个硬核操作

Core Viewpoint - Unhealthy dietary habits can lead to the onset of type 2 diabetes, and the British Diabetes Association has proposed 10 dietary recommendations to prevent it [1] Group 1: Beverage Choices - Consuming sugar-sweetened beverages is associated with an increased risk of type 2 diabetes, while drinking unsweetened tea and coffee may lower this risk. Freshly squeezed fruit juices should also be avoided due to high levels of free sugars [2] Group 2: Carbohydrate Choices - The consumption of refined carbohydrates, such as white bread and sugary breakfast cereals, is linked to a higher risk of type 2 diabetes. In contrast, whole grain foods like brown rice, whole wheat pasta, and oats can reduce this risk [3][4] Group 3: Protein Sources - Eating red and processed meats, such as bacon and sausages, increases the risk of type 2 diabetes. Healthier protein sources include legumes, eggs, fish, chicken, and nuts [5] Group 4: Fruits and Vegetables - Increasing the intake of fruits and vegetables, particularly apples, berries, and leafy greens, can lower the risk of type 2 diabetes. Whole fruits are preferred over juices due to the absence of added sugars [6] Group 5: Dairy Choices - Fermented dairy products like yogurt and cheese can help reduce the risk of type 2 diabetes, especially when choosing unsweetened options [7] Group 6: Alcohol Consumption - Excessive alcohol consumption raises the risk of type 2 diabetes and can hinder weight loss efforts. It is advisable to limit or avoid alcohol intake [8] Group 7: Snack Options - Healthier snack choices include unsweetened yogurt, unsalted nuts, fruits, and vegetables, while snacks like chips, cookies, candies, and chocolate should be minimized [9] Group 8: Healthy Fats - Incorporating healthy fats into the diet is important, with beneficial fats found in unsalted nuts, avocados, olive oil, and fatty fish like salmon and mackerel, which are associated with a lower risk of diabetes [10] Group 9: Salt Intake - High salt consumption can increase the risk of hypertension, heart disease, and stroke, which are also linked to a higher risk of type 2 diabetes. Daily salt intake should not exceed 6 grams, and processed foods high in salt should be reduced [11] Group 10: Vitamins and Minerals - There is currently no evidence that specific vitamin supplements can lower the risk of type 2 diabetes. It is recommended to obtain necessary vitamins and minerals through a varied diet [12][13]