If you have a family history of diabetes, it’s time to take proactive steps towards your health. Navigating the path of well-being can become easier by identifying certain unhealthy habits and foods that may increase your risk of developing this metabolic disorder. Remember, the key is not just about avoiding but also about replacing these with healthier alternatives.

Minimise Ultra-Processed Food Consumption

The consumption of ultra-processed foods such as carbonated drinks, refined flour products, and breakfast cereals should be minimised. These items are associated with an increased risk of type 2 diabetes due to their high added sugar content and lack of nutritional value. Instead, opt for whole foods that are unprocessed or minimally processed, such as fruits, vegetables, legumes, and grains.

Limit Full-Fat Dairy and Processed Meats

Excessive consumption of full-fat dairy products can increase blood sugar levels due to their high fat and carbohydrate content. The same is applicable for processed and high-fat meats such as bacon, sausage, and fried meat dishes, which not only increase the risk of heart disease but also lead to fatty liver. In this case, moderation is key; however, it’s still better to make lean proteins your go-to choice.

Swap Refined Carbohydrates with Whole Grains

Refined carbohydrates such as white bread, pasta, and rice are other culprits that can increase blood sugar levels while providing little nutritional value. Better alternatives are whole grains such as brown rice, quinoa, and whole wheat bread that help maintain balanced blood sugar levels.

Adopt a Wholesome Lifestyle

Apart from dietary modifications, maintaining a healthy weight through regular exercise, getting enough sleep, and effectively managing stress levels are vital for decreasing the risk of diabetes. Remember, consulting your doctor about your family history and undergoing necessary screening tests are equally important.

In your journey towards a healthier lifestyle, consider signing up for the Apollo Super6 programme. Tailored to help individuals manage type 2 diabetes with lifestyle changes and personalised support, this programme focuses on improving diet, increasing physical activity, and providing ongoing assistance. Stay proactive and take charge of your health today.