Diabetes is becoming a big health issue worldwide, with around 422 milion people affected, acording to the world health organization. More and more people are at risk because of unhealthy lifestyle choices. That’s why it’s important to understand this disease better. New research shows that not only what we eat but when we eat can make a big difference. A study in the annals of internal medicine suggests that following a time-restricted eating (TRE) pattern, a form of intermittent fasting, might help lower the risk of diabetes and improve overall health.

The study highlights that people, especially those at risk of type 2 diabetes, can prevent the disease by eating in sync with their body’s natural clock, known as circadian rhythms. This means eating during certain hours of the day can help manage blood sugar level and improve health. In summary eating in a specific pattern may be a simple yet effective way to lower the risk of developing diabetes.

Here are some meals that can help control blood sugar levels:

• vegetables: Choose vegetables like spinach, kale, peppers, tomatoes and onions. These are low in calories and high in fiber, which is good for keeping blood sugar in check. Try to fill half your plate with vegetables.

• Whole Grains: whole grains, such as brown rice, whole wheat, quinoa oats and barley, have more fiber than processed grains. The American diabetes association suggests that at least half of the grains you eat should be whole grains.

• Protein: Lean meats like chicken, turkey and fish, as well as eggs, nuts, beans, lentils and tofu are great sources of protein.

• Healthy Fats: Nuts, seeds and nut butters are high in healthy fats and protein, which help slow digestion and prevent a quick rise in blood sugar.

• Berries: Berries are one of the fruits with the lowest sugar content and are also hogh in fiber, making them a great choice for managing blood sugar.

• Millet: This gluten-free grain is rich in fiber and has a lower glycemic index than rice or wheat, which means it affects blood sugar more slowly.

• Avocados: Avocados are full of healthy fats, fiber, and vitamins and can help improve blood sugar control.

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