As we approach World food day on the 16th October, it’s a great time to celebrate all of the wonderful food we can enjoy. We all have our favourites from pizza and cookies to vegetables and salads.
However, it's also a time to consider those less fortunate who don’t have much choice and to consider if we're always making the best dietary choices for our bodies.
The danger of diabetes
In 2019 1.5 million deaths worldwide were attributed directly to diabetes. 422 million people worldwide are currently living with diabetes and 90% of people with the disease have Type 2. This type of diabetes is largely the result of excess body weight and physical inactivity.
In addition, 28% of UK adults are obese and a further 36% are overweight. Worldwide obesity has nearly tripled since 1975 and 3.9 million children under the age of 5 were overweight or obese in 2020.
Living with obesity and diabetes out a tremendous strain on the body and result in lots of complications. For example, the number one cause of preventable sight loss in the UK is diabetes. Diabetes is also a major cause of kidney failure, heart attacks, strokes and lower limb amputation.
The good news is we can help ourselves as research has shown that losing weight, exercising regularly and eating well can delay or prevent the onset of diabetes:
So, to help against diabetes, our top 5 tips for eating yourself healthy are:
Drink Plenty of waterYou often feel hungry when you are really thirsty so drinking plenty of water will help you cut down on those hunger pains and calories! Drinking the recommended 2 litres a day can seem daunting but by continually being aware of your intake you will get there in no time.
Eat more fruit and vegetables
These are good for everyone but especially if you have a predisposition towards diabetes. Getting your nutrients and vitamins from these foods will reduce the need for snacking on less beneficial food groups, control hunger and help reduce weight and are good for digestion.
Don't miss a meal
It's important to keep to three meals a day to stabilise blood sugar levels. Choose healthy carbohydrates whenever possible. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:
- Whole grains
- Pulses e.g chickpeas and lentils
- Low-fat dairy products, such as milk and cheese
Choose snacks sensibly
Everything you eat affects your metabolism so think about it before you consume, an apple is a better alternative than a chocolate bar for example and a non-sugary drink is better than a sugary one.
It sounds simple but just making small changes can really make a difference. Adding a superfood juice to your diet can also be beneficial, packed with vitamins, minerals and heathy enzymes.
Nutrients they can help to make you feel fuller for longer and give you that boost of energy you need to get you moving more throughout the day. To find out more visit our shop today.