Type 2 diabetes: The only four breads to include in your diet to prevent high blood sugar – Express

By | January 13, 2019

Type 2 diabetes, if left untreated, can lead to a number of health problems, such as eye problems, foot problems heart attack and stroke. But experts recommend to control blood sugar, and to prevent the condition from developing in the first place, it’s advised people with type 2 diabetes make changes to their diet. Carbohydrates are needed in the body for energy, but you should monitor how much you eat, especially if you have diabetes.

Bread is a staple carb, but with there so many different types on the market, which one is best if you have the condition?

When it comes to choosing what carbohydrates to eat, Diabetes UK has some important advice for you to follow.

It states: “Choosing wholegrain options makes sense. They are high in fire, keep you feeling fuller for longer than refined carbohydrates and take longer for the body to break down so blood glucose levels do not ‘spike’ then drop rapidly.”

So when it comes to bread, the research charity says pumpernickel is a good choice.

Pumpernickel bread is a typically heavy, slightly sweet rye bread.

But if pumpernickel bread doesn’t whet your appetite, wholegrain, granary and rye bread are also recommended.

Other carbohydrates you should opt for include wholewheat or brown pasta and noodles, basmati or wild rice, porridge oats or muesli, and quinoa, burger wheat, couscous or yam.

Alongside eating the right foods to prevent type 2 diabetes, experts recommend doing regular exercise – but with exercise is most effective?

A study by Aarhus University Hospital in Denmark found HIIT can play a part in reducing the risk of type 2 diabetes by keeping blood glucose levels within a healthy range

HIIT, which stands for High Intensity Interval Training, is a form of interval training which alternatives short periods of intense anaerobic exercise with less intense recovery periods.

Trainer Zana Morris revealed the other benefits of doing HIIT.

She told Waitrose & Partners magazine: “The short bursts of exercise of High Intensity Training make it easy to fit a workout into a busy week, but its benefits don’t stop there.

“It’s also one of the fastest ways to increase strength and stamina while building lean body mass and burning fat.

“In fact, a study by researchers at McMaster University in Canada found that three 20-minute sessions of intense interval training per week (working at 85 per cent of your maximum heart rate) can provide the same benefits as ten hours of steady exercise over a two-week period.

“High-intensity workouts cause massive disturbances in your muscle fibres, and this increases your metabolic rate for anything from two to 24 hours after you work out.

“This means your body continues burning a bit more fat even when you rest.”

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