(6) Replace Processed Meat (Protein) With Healthy Sources Of Protein
It is one of the most unbeatable food replacements to beat diabetes naturally at home. Proteins are the large & complex molecules that play several critical roles in the body. They can help the body to build, maintain & replace the body tissues.
They are the major components of organs, muscles, & immune system. They can also be broken down into sugar although in a less efficient manner as compared to carbohydrates. These are often considered to be the building blocks of a healthy diet.
But, every protein source is not as healthy as one might think. Red meat, particularly processed red meats may increase the risk of developing type 2 diabetes. It is true even when the processed red meat is consumed in smaller amount.
According to a study conducted by Harvard School of Public Health (HSPH), a daily serving of 3-ounce unprocessed red meat increase the risk of developing type 2 diabetes by 19 percent.
A smaller serving of processed red meat such as one hot dog, or two slices of bacon, increase the risk of diabetes by 51 percent. This increased risk of diabetes is mainly due to presence of three components of red meat such as sodium, nitrites & iron.
Sodium is widely known to increase blood pressure, but it also cause insulin resistance. Nitrites & nitrates can also increase insulin resistance as well as impair the function of pancreatic beta-cells.
Iron, an essential mineral, can cause beta-cell damage, particularly in individuals with hemochromatosis. Hemochromatosis is a disorder in which gastrointestinal tract starts absorbing too much iron.
Additionally, heme iron, a readily absorbable type found in red meat, at higher levels can cause oxidative stress & chronic inflammation in some individuals. Some of the worst sources of processed red meat include bacon, sausage, hot dogs, beef, pork, lamb & many more.
On the other hand, healthy protein sources may cut the risk of diabetes by up to 35 percent. Some of the healthy sources of protein include poultry, fish, low-fat dairy, lentils, eggs, whole grains or nuts.
Best & Healthy Recommendations:
You should replace processed red meat with healthy sources of protein. The American Diabetes Association recommends plant-based proteins (such as beans, nuts, seeds, tofu), fish & seafood, chicken & other poultry, as well as egg & low-fat dairy products.
(7) Replace High-Fat Dairy Products With Low-Fat Dairy Options
It is one of the most surprising food replacements to beat diabetes naturally at home. Dairy products are impressive source of calcium, protein, & vitamins. Individuals from different age groups prefer to consume them on day-to-day basis.
But, those who are pre-diabetic or diabetic should remain extra cautious while consuming them. These individuals are more likely to develop cardiovascular diseases & weight gain as compared to other people. Therefore, they should avoid dairy products that contains high amount of fat, particularly saturated fats.
Some of the worst dairy products with high fats include high amount of whole milk, full-fat yogurt, full-fat cottage cheese, full-fat cheese, full-fat sour cream, full-fat ice cream, & many more.
On the other hand, low-fat dairy products are comparatively safer than high-fat dairy products. Additionally, you should only consume the recommended portion of dairy products.
Some of the best low-fat dairy products include fat-free dairy products, skimmed milk, low-fat plain yogurt, low-fat cottage cheese, low-fat sour cream, & many more.
Best & Healthy Recommendations:
You should replace high-fat dairy products with low-fat dairy products. However, you can add berries to dairy products to increase its flavor as per your preferred taste.
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