Nutrition is the science of the relationship between food and health
Its benchmarks give us the keys to reduce the risk of developing many diseases. So don't hesitate to use them!
The reality of the relationship between food and health provides valuable nutritional recommendations.
In order to put all the chances on our side to reduce the risks of developing certain diseases such as type 2 diabetes, obesity, hypertension, hypercholesterolemia and cardiovascular diseases, or even certain cancers, I invite you to follow the secrets that will follow.
Type 2 diabetes
This insidious disease that develops gradually, after 10 or 20 years, is called type 2 diabetes. It is characterized by an increase in blood sugar levels: hyperglycemia.
So how does it develop?
The glucose regulation mechanisms are disrupted, leading to a decrease in the sensitivity of the cells to insulin, a hormone secreted by the pancreas that is supposed to reduce the presence of sugar in the blood.
The phenomenon of insulin resistance
This phenomenon of insulin resistance is favored by obesity, a sedentary lifestyle, excess weight, high cholesterol and high blood pressure. The pancreas therefore starts to "overproduce" to meet the increased demand for insulin, which risks prematurely exhausting the cells that produce the hormone. Over time, the pancreas becomes unable to produce enough insulin and allows glucose to build up in the bloodstream: this is hyperglycemia, and our blood sugar level is too high.
It is true that the existence of a genetic predisposition can be at the origin of type 2 diabetes, but nevertheless our lifestyle, age and environment will remain the causes of its triggering.
Prevention
The good news is that, if caught early, the phenomenon is reversible if you follow a healthy lifestyle: regular physical activity and a balanced diet. The disease is detectable in the blood 10 years before it is declared, a test at your doctor's or in some pharmacies is available to prevent it.
The 3 main categories of foods to choose from
To protect ourselves from the onset of type 2 diabetes, here are the 3 main categories of foods to focus on:
The fibers
It helps control our appetite because it makes us feel full. Fiber also traps fat, which helps us better regulate our weight.
They can be found in cereals (choosing those with the lowest glycemic index), fruits (! exotic fruits), vegetables, legumes, oilseeds...
Omega 3
They reduce blood triglycerides and participate in the reduction of cardiovascular risk known in diabetics.
They are found in fatty fish (tuna, salmon, sardines, mackerel) but also in vegetables such as flax, walnuts, soya and lamb's lettuce.
Antioxidants
They help to slow down the action of free radicals that increase when you have diabetes. We will benefit from them by eating vegetables and fruits of red, yellow, orange, green colors... Like broccoli, asparagus, beet, peppers, red and black fruits, squash... but also green tea, cocoa, coffee.
Mado, our nutrition consultant and personal trainer is available for recommendations.