According to a March 2017 report in the journal Metabolism, eating red and processed meat along with refined grains raises insulin resistance, the cause of Type 2 diabetes. That was the conclusion of scientists at the University of Australia in Adelaide.
A total of 49 individuals without a diagnosis of diabetes were given either…
- a diet high in red and processed meat and processed grains, or
- a different diet high in whole grains, nuts, and legumes with no red meat for four weeks.
Then the two dietary groups were switched for another four weeks.
In the adults already suffering a slight degree of insulin resistance, the red meat diet lowered insulin sensitivity compared to the more healthy eating plan.
A small level of insulin resistance is likely not to be noticed if it does not cause signs and symptoms of Type 2 diabetes. A healthful diet is one way to prevent Type 2 diabetes in everyone, especially those at risk for developing Type 2 diabetes.
If you have never eaten a vegetable sandwich, you have been missing something all these years…
- lightly saute three or more of your favorite vegetables and sprinkle with a little garlic powder. Place onto a slice of whole wheat bread and add some crispy lettuce. Add another slice of whole wheat bread if you can fit the calorie count into your diet plan, or eat open-faced with a knife and fork. It’s delicious either way.
Legumes include beans, peas, and peanuts…
- black bean burgers are tasty and give you a good amount of fiber. One Morningstar black bean burger patty, with 115 calories, provides more than enough thiamin, a B vitamin, than the requirement for a whole day. It also contains several other vitamins, calcium, and iron.
- cold peas added to a salad make for more flavor and texture. Or cook them for a dinner side dish. A cup of peas, with 135 calories, provides 35 percent of your daily need for fiber, plus a healthy dose of vitamins A, C, and B complex, along with iron and calcium.
Tree nuts such as almonds and walnuts contain healthy oils, a good kind of fat. Even healthy fats are high in calories, so watch portion sizes.
- an ounce of almonds gives you 1.7 mg of omega-3 fatty acids, plus 3408 mg of omega-6 fats, thought to be good for the heart. An ounce of chopped walnuts provides 2565 mg of omega-3 fats and 10,761 mg of omega-6 fatty acids. Both kinds of nuts contain some vitamins and minerals as well.