A quick 30-second test could save your life – revealing whether you’re living with a hidden killer

1. Make complex carbs

Dr. Caitlin Hall, chief nutritionist and head of clinical research at miotasays it is advisable to avoid simple carbohydrates such as sweets, chocolate, soft drinks, white bread and white rice.

“These are examples of ‘simple’ carbohydrates that raise blood sugar and cause the release of insulin.

“A quick surge of energy is followed by an accident.

“High blood sugar can damage organs and tissues over time, leading to a range of complications such as heart disease, kidney disease, nerve damage and eye problems.”

Switch to complex carbohydrates like whole-grain breads, whole-grain pasta and brown rice.

2. Avoid trans fats

It’s best to avoid saturated and trans fats, according to Dr. Hall.

“A diet high in saturated and trans fats can lead to inflammation, which can contribute to insulin resistance and the development of type 2 diabetes.

“They can also contribute to the accumulation of fat in and around organs such as the liver and pancreas, which can interfere with the organs’ ability to produce and respond to insulin.”

These fats are often found in fried foods, processed baked goods such as cakes and pastries, meat from the skin, and high-fat dairy products such as cream and butter.

3. Load up on fiber

“Foods rich in prebiotic fiber can play a big role in reducing the risk and reversing type 2 diabetes,” says Dr.

“Fiber absorbs water in the intestine and slows emptying, which in turn slows the absorption of sugar into the bloodstream and prevents ‘spikes’ in blood sugar levels.”

She recommends oats, rye, barley, chicory, onions, asparagus, artichokes, beans, and turnips, which are good sources of prebiotic fiber.

Dr. Hall also adds that prebiotic fiber is excellent fuel for the good bacteria in our gut, also known as the gut microbiome.

“Properly fueling the microbiome increases the production of short-chain fatty acid molecules (SCFAs), which help reduce the risk of diabetes.”

4. Get moving

You don’t need to exercise intensely, but to look for found that exercise is useful in preventing and potentially reversing type 2 diabetes as it can help improve insulin sensitivity.

Try to incorporate more movement into your day by walking whenever possible, swapping the elevator for the stairs and adding some resistance exercises to your week, whether using weights or your own body weight.

5. Eat a Mediterranean diet

“Following a Mediterranean-style diet has good evidence for reducing the risk of developing type 2 diabetes,” says Dr. Paul McArdle, nutritionist at BSDA.

“This is a diet that includes lots of vegetables, salads and fruits; very few processed foods; less red and processed meat; more fish and seafood; olive oil as the main source of fat in the diet and few foods rich in sugar.”

6. Lose weight

“The best way to put type 2 diabetes into remission is to lose weight if you are overweight or obese,” says Dr.

“Research shows that a weight loss of just 5 kg can help, but losing 15 kg will likely put type 2 diabetes into remission for many people living with obesity, especially if the weight is lost as quickly as possible after diagnosis. ”

He adds that several dietary approaches to weight loss, supported by a healthcare professional, can help with type 2 diabetes remission.

“The first is to follow a low-calorie diet of around 850 calories for around 12 weeks.

“This relies on meal replacement shakes, soups and bars and is followed by a staged reintroduction of normal foods and education about portion sizes.”