Type 2 diabetes risk higher in youngsters: Low GI foods you can eat

Did you know that diabetes is a growing concern among teenagers and young people? There is a misconception that diabetes only affects the elderly. That’s not the case, at least no longer. Well, a new study which analysed the data from 200 countries found that the risk of type-2 diabetes among teenagers and young people increased significantly between 1990 and 2019.

For the unversed, type-2 diabetes disrupts the way your body uses or regulates glucose. If left untreated, it can lead to complications later in life. Let’s understand what the study found and what increases the risk of type-2 diabetes among teenagers.

Risk of type-2 diabetes is higher in young people

The study published in the journal British Medical Journal (BMJ) found that the onset of type-2 diabetes is becoming increasingly common among people under the age of 40. It was also found that women under the age of 30 were also at a higher risk. High body mass index was found to be the primary risk factor that increased the risk of type-2 diabetes in young people.

low GI index in diabetics
Risk of type-2 diabetes is increasing among young people. Image Courtesy: Shutterstock

Studies have found that developing diabetes at a young age can increase the risk of complications for people. A Medscape Medical News study suggested that teenagers with type-2 diabetes were at a higher risk of developing diabetes-related problems.

After knowing the statistics, you must be wondering how you can lower the risk of type-2 diabetes in people. While there are several ways to lower the risk, eating foods with a low-glycemic index is one of the many methods that may help you.

Also Read: 10 tips to manage your blood sugar levels

Low GI foods to reduce diabetes risk

A low-glycemic index (low-GI) diet is a meal plan that takes into account how meals affect blood sugar, commonly known as blood glucose. The glycemic index ranks food from 0 to 100, with foods at the lower end of the range having little impact on your blood sugar levels.

A 2009 review published in Cochrane Database System Review found that eating a diet with foods with low glycemic index appears to be a possible method to control your blood sugar levels.

Mayoclinic categorises different foods according to their glycemic index. Here are the foods with a low glycemic index that you can include in your diet.

low GI foods for diabetes
Add oats to your diet to reduce the risk of diabetes. Image Courtesy: Shutterstock

Foods with low GI index (1-55)

  • Eat more vegetables like broccoli, tomatoes, peppers, lettuce and eggplants.
  • Include more fruits like apples, pears, limes, strawberries and lemons in your diet.
  • Dark chocolate with 70 per cent of cocoa are good for you.
  • Nuts like cashews and peanuts also have a low GI.
  • You can include dairy products like milk and plain yoghurt.
  • Chickpeas and dried or boiled legumes are also good options.

Studies have also pointed out that while it is a good idea to eat foods with low Glycemic Index, you should practice moderation. Also, talk to your doctor before making any dietary changes to your regimen.

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