Insulin is a hormone produced by the pancreas. Its main function is to remove sugar from blood when it is high. However the abdominal fat, which may be associated to fat redistribution, releases a protein called 'TNF alpha' that causes cells to stop responding to insulin. This is known as insulin resistance. It is the onset of type 2 diabetes, the most common type of diabetes.
At the same time, some drugs also cause high blood sugar levels. Without the help of insulin, the blood sugar remains high. If it is not treated, it may give rise to many long-term health effects, such as renal, neural and visual impairment, risk of heart disease and stroke.
The Ministry of Health recommends having at least five portions of fruit and vegetable per day. Each portion is approximately 80g. Fruit and vegetable contain lots of dietary fibre, vitamins and minerals. Eating plenty of fibre is found to lower the risks of heart disease. If you are not used to eating fruits and vegetables, try to increase a portion gradually until you reach five.
Other sources of fibre that do not count as '5 a day' are those such as whole-grain cereals, nuts and seeds. Additionally, try to reduce simple carbohydrates or use sweeteners as a substitute. Studies have found that in overweight or obese people, weight loss, particularly in the abdomen, can reduce the risks of developing type 2 diabetes and heart disease.