There are many conditions that may lead to the risk of developing type 2 diabetes. Among them, your lifestyle and eating habits play a vital role. Of course, what and how much you eat are important factors to consider. However, the proper time period for your regular meals, is equally essential to maintain.
A recent small-scale study has made a discovery that meals restricted within a 9-hour time frame every day, for example, between 9:00 a.m. and 6:00 p.m., would prove beneficial for those in danger of developing type 2 diabetes. The research suggests that following such a habit without changing other dietary patterns can help control the blood sugar levels.
A Healthy Diet Could Keep A Check On Weight Management
Various studies have recommended that maintaining a healthy diet could keep a check on weight management, and ultimately, help reduce the threat of diabetes. The disease is characterized by the body’s low capacity of blood glucose (sugar) progression due to glucose intolerance.
Research conducted in mice revealed that even when they were on a high fat diet, timely eating improved their blood glucose levels. After this finding, a research team from the University of Adelaide, in Australia, and the Salk Institute for Biological Studies, in La Jolla, CA, were keen to try the same examination in humans.
Recently, Leonie Heilbronn, associate professor and a research leader at the university’s department of medicine, and her colleagues conducted a 1-week trial. Their findings have been published in the journal, Obesity. It indicated that both of the models of time-restricted eating tested in the study helped improve the participants’ glucose control.
The test was done on 15 men, between the age of 30 and 70 years with the risk of type 2 diabetes. Each participant had a waist circumference of at least 102 centimeters. They agreed to eat their meals every day within a particular 9-hour time frame, either from 8:00 a.m. to 5:00 p.m. or, from midday to 9:00 p.m. But, they were on a normal diet, without any other restrictions.
Heilbronn admits that she and her team “did see a tiny amount of weight loss in this study, which may have contributed to the results.”
Healthy Eating For Diabetes Benefits The Whole Family. Here are some guidelines:
Have regular healthy meals with proper portion sizes. A good dietician can help you figure out what is appropriate for you to eat, how much and at what time.
You should often include fibre rich foods such as fruits, vegetables and whole grains like cereals, whole wheat pasta, brown rice, etc., in your diet plan.
Pulses, low-fat dairy products and proteins are some examples of nutrient rich foods.
Green vegetables, lentils, beans or tofu can act as a substitute to meat for vegetarians.
Salt and sugar intake should be lessened. Likewise, sugar can be replaced by honey or other low calorie substances. Choose calorie-free liquids.
Foods You Should Avoid
Processed Foods such as chips, burgers, pastries, cookies, etc.
Sugar sweetened fruit juices
White flour, white rice, sugar, carbonated drinks
Apparently, it’s always said “better late than never”! Yours or your family’s health is(Your health and that of your family are) entirely in your own hands. The choice of food and its quantity directly affects your blood glucose level. Over eating will cause your blood glucose to rise. So, to help manage your diabetes, you should skilfully maintain a balanced diet.