DIABETES is a killer condition that affects millions of Brits — but you can cut your risk by keeping an eye on your diet.
Research shows you can reduce your chances of developing the disease by choosing particular foods.
Eating more grapes, brown rice, chilli peppers, yoghurt and chickpeas could reduce your risk of diabetes, research suggests
More than five million Brits are thought to be living with it, with cases doubling in the last 15 years.
The NHS spends at least £10billion annually on diabetes — around 10 per cent of its entire budget.
It causes blood sugar levels to become too high because of problems with how the body produces the hormone insulin, which breaks down glucose.
However, some cheap foods can help reduce your risk.
Grapes
Eating grapes can slash your chances of developing diabetes by 10 per cent, a study shows.
Increasing how much fruit you eat is one way to get started in managing your risk of the condition, according to the US Centers for Disease Control and Protection (CDC).
However, not all fruits appear to be created equal when looking at diabetes, researchers found.
Their study, published in the Korean Journal of Family Medicine, tracked eating habits in adults aged 40 to 69.
They found eating one serving of grapes a week reduced the risk of diabetes, but a serving of any fruit increased the chances by 2 per cent.
Hojun Yu, of Seoul National University Hospital, said: “Our findings suggest associations between the consumption of certain fruits and the risk of developing type 2 diabetes.
“A greater consumption of grapes was significantly associated with a lower risk of type 2 diabetes in our cohort.
“But the total amount of fruit consumption was not associated with a reduced risk.”
You can buy a 375g box of grapes for £1.30 at Asda or get 500g for £1.69 at Aldi.
Brown rice
Swapping out starchy carbs for wholegrains you eat is also linked with a reduced risk of diabetes.
Diabetes UK said: “Eating white bread, white rice and sugary breakfast cereals known as refined carbs are linked with an increased risk of type 2 diabetes.
“But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead.”
One study, published in the BMJ, found eating more common wholegrains reduced the risk significantly.
Two or more servings of brown rice a week reduced the risk by 12 per cent, when compared to having just one serving a month.
Brown rice can be bought for as little as £1.90 for a 1kg pack at Tesco, which contains around seven servings.
Chilli peppers
Spicy food lovers may already be reducing their risk of diabetes without knowing it.
Capsaicin, the chemical in chilli peppers that gives them their kick, has been found to reduce blood glucose levels.
One study, published in the Journal of Agricultural and Food Chemistry, showed the chemical helped increase insulin levels in diabetic rats.
Shiqi Zhang, of Southwest University in Chongqing, China, said: “Chili peppers exhibit antiobesity, anticancer, antidiabetic, and pain- and itch-relieving effects on animals and humans.
“These effects are due to capsaicin, which is the main pungent and biologically active component of pepper.”
The CDC also recommends eating more non-starchy vegetables like regular peppers to help control blood sugar levels.
You can buy chillies for as little as 69p at Aldi, or 57p at Tesco.
Chickpeas
Like with wholegrains, pulses like chickpeas can help reduce the risk of diabetes by increasing the amount of fibre you have in your diet.
However, they also have an added benefit of being packed full of protein, which keeps you fuller for longer and reduces your chances of obesity — a key risk factor for diabetes.
A study, published in the Journal of Food Science and Technology, found women who ate chickpeas had up to 36 per cent lower blood sugar than those who ate white bread.
They also were less hungry after the meal, researchers said.
Tasleem Zafar, of Kuwait University, said: “The consumption of chickpeas is beneficial on glycemic control and may help in body weight management through suppressing appetite and energy intake.”
Cans of chickpeas cost 55p at Tesco and 90p at Asda.
Yoghurt
Yoghurt is a breakfast staple and research shows one of its many health benefits is a reduce risk of diabetes.
Diabetes UK said: “Yoghurt and cheese are fermented dairy products and they have been linked with a reduced risk of type 2 diabetes.
“When it comes to dairy and risk of type 2 diabetes, the amount of fat from these dairy foods is not as important.
“What is more important is that you choose unsweetened options like plain natural or Greek yoghurt and plain milk.”
One study, published in the Journal of Nutrition, showed eating 80 to 125g of yoghurt a day reduced the risk of the disease by 14 per cent, compared to people who had none.
Salas-Salvado Jordi, of the Pere Virgili Health Research Center in Spain, said: “Yoghurt consumption, in the context of a healthy dietary pattern, may reduce the risk of type 2 diabetes in healthy and older adults at high cardiovascular risk.”
A 150g tub of Greek-style yoghurt from Aldi costs 69p.
What foods should you avoid to lower your risk of diabetes?
Choose these foods and drinks less often:
Processed foods such as packaged snacks, packaged meat, chips, granola bars, sweets, and fast foods
Trans fat, found in things such as margarine, snack food, packaged baked goods, and many fried foods
Sugary drinks such as fruit juice, sports drinks, and soda
Alcohol
Source: The Centers for Disease Control and Protection (CDC)