What dietary practices can a person at risk for type 2 diabetes adopt to avoid the disease?

Eating fish at least two times per week is associated with numerous health benefits and can be particularly helpful for individuals at risk for type 2 diabetes. Fish is a good source of high-quality protein and contains healthy fats, particularly omega-3 fatty acids, which have been shown to reduce inflammation and improve insulin sensitivity. Diets rich in omega-3 fatty acids can also improve heart health, which is especially important since individuals with type 2 diabetes are at a higher risk for cardiovascular diseases.

Incorporating fish into the diet can help provide essential nutrients while promoting overall metabolic health. Moreover, replacing red meats and processed meats with fish may also help in reducing the intake of saturated fats that can negatively impact insulin sensitivity and blood sugar levels.

In contrast, increasing daily sugar intake, consuming red meat daily, and reducing fiber intake are not beneficial strategies for someone at risk for type 2 diabetes. High sugar consumption can lead to weight gain and insulin resistance, while a high intake of red meat is often associated with adverse health outcomes, including elevated risk of diabetes. Additionally, dietary fiber is crucial for managing blood sugar levels and promoting satiety, thus reducing overall calorie intake.