The World Health Organization estimates that one in 10 adults worldwide have diabetes and over 90% have Type 2
diabetes. On the African continent, 24 million adults are known to be living with diabetes, with that number predicted to swell by 129% to 55 million by 2045. In Ghana, there are about 2.4 million people living with diabetes and approximately 7.5% of adults have Type-2 diabetes. Despite the growing prevalence of diabetes in Ghana, many people may have still not been diagnosed and there are fears the numbers may be higher.
Experts say diabetes is the only major non-communicable disease for which the risk of dying early is increasing, rather than decreasing. Alarming, isn’t it? Meatless Monday Ghana says there is a lot we can do about this alarming situation to save ourselves from diabetes.
We therefore bring to you this week, ‘Tips for reducing the risk of Type 2 diabetes’ developed by Meatless Monday in collaboration with the Johns Hopkins University Center for a Livable Future.
Tips for reducing the risk of Type 2 Diabetes: Substitute meat with a plant- based protein, such as beans, lentils or tofu.
- Eat smaller portions of meat and add more vegetables to your plate.
- Eat more fiber-rich foods, like beans and legumes, nuts, seeds, fruits, vegetables, and whole grains. These foods may help prevent and manage type 2 diabetes and other cardiovascular diseases.
- Look for whole grain – wheat, maize, or oats on the ingredient list.
- Eat more nuts, nut butters and seeds.
- Limit added sugar.
- Avoid processed meat such as sausages, bologna, hot dogs, cured and smoked meats. Processed meat is associated with a higher incidence of type 2 diabetes and coronary heart disease.
- Introduce healthy lifestyle habits to help maintain a healthy weight.
- Be active every day.
- Overall, substituting more plant-based foods for meat is more likely to result in a healthier body weight. According to the CDC, a 5% to 7% of weight loss can reduce your risk of developing type 2 diabetes.
Reduce meat consumption and eat more plant-based foods on Mondays for a
healthier life. Save your life – Save the environment!
