How to prevent diabetes? Foods and habits recommendation

Consuming foods rich in vitamin D and fiber, as well as exercising and consuming plenty of water, are recommendations to avoid suffering from high sugar.

Diabetes is a chronic disease that affects millions of people in the world. The serious thing is that if left unchecked, its presence in the body can cause serious effects such as blindness, kidney dysfunction, heart disease, and other serious complications.

Before diabetes is diagnosed, there is a period when blood sugar levels are high, but not high enough to be diagnosed. This is known as prediabetes, explains the specialized portal Healthline.

It is estimated that up to 70% of people with prediabetes progress to develop type 2 diabetes. And at this point, they should start treatments in order to avoid major affectations.

Losing weight and maintaining it is one of the most important actions in the prevention of diabetes, as well as following a healthy eating plan in which the calories consumed and drunk each day are reduced. To achieve this, MedlinePlus specialists indicate, smaller portions and less fat and sugar should be included. You should also consume foods from each food group, including plenty of whole grains, fruits, and vegetables. They also suggest limiting red meats and avoiding processed meats.

Exercise and quitting smoking will be two decisive decisions when taking action to prevent diabetes.

Although there are certain factors that cannot be changed, such as genetics, age, or behavior in the past, there are several options that can help prevent the disease from developing.

1. Eliminate sugar and refined carbohydrates. Consuming sugary foods and refined carbohydrates can put people at risk of developing diabetes, as the body quickly breaks down these foods into sugar molecules, which are absorbed into the bloodstream.

Experts explain that eating these foods increases blood sugar and insulin levels, which can lead to diabetes over time.Diabetes can be prevented with good nutrition and some habits.

© Provided by Week Diabetes can be prevented with good nutrition and some habits.

2. Exercise. Regular physical activity can help prevent diabetes. Exercise increases the sensitivity of cells to insulin. Exercising more often seems to improve insulin response and function. A study on people at risk for diabetes found that you need to burn more than 2,000 calories a week with exercise to achieve these benefits.

3. Consume plenty of water. This is the most natural drink that can be consumed. Sugary drinks such as sodas and soft drinks have been linked to an increased risk of type 2 diabetes and latent autoimmune diabetes in adults (DALA). DALA is a form of type 1 diabetes that occurs in people over the age of 18. Unlike the acute symptoms seen in childhood with type 1 diabetes, DALA develops slowly, requiring more treatment as the disease progresses.

4. Lose weight: Although not everyone who develops type two diabetes is overweight or obese, most are. In addition, those with prediabetes tend to have extra weight in their misdeed section and around abdominal organs such as the liver. This is known as visceral fat, which promotes inflammation and insulin resistance, this significantly increases the risk of diabetes.

5. Quit smoking. Smoking has been shown to cause or contribute to many serious health conditions, including heart disease, emphysema, and cancers of the lung, breast, prostate, and digestive tract. There is also research linking smoking and smoke exposure to type 2 diabetes. In an analysis of several studies totaling more than one million people, smoking was found to increase the risk of diabetes by 44% in average smokers and 61% in people who smoke more than 20 cigarettes a day.

6. Follow a low-carb diet. Eating this way helps lower blood sugar and insulin levels. If carbohydrate intake is minimized, blood sugar levels will not rise as high after eating. Therefore, the body needs less insulin to keep sugar within healthy levels.

A low-carb diet usually limits cereals, legumes, bread, sweets, pasta, and starchy vegetables, and sometimes nuts and seeds. However, some low-carb diet plans allow for small amounts of fruits, vegetables, and whole grains.

7. Consume small portions. To reduce the risk of diabetes it is important to avoid large portions of food, especially if you are overweight. Eating a lot of food at the same time has been shown to raise blood sugar and insulin levels in people at risk for diabetes.

8. Avoid sedentary behavior: If you want to prevent diabetes, it is important to avoid being sedentary. Observational studies have shown a consistent link between sedentary behavior and diabetes risk. A larger analysis of 47 studies found that people who spend too much time a day on sedentary behaviors had a 91% increased risk of developing diabetes.

9. Eating a high-fiber diet: Consuming plenty of fiber is beneficial for gut health and weight management. Several studies in people with obesity, the elderly, and prediabetes have shown that it helps keep blood sugar and insulin levels low. Lettuce, chard, raw carrots, and spinach, as well as cooked tender vegetables, broccoli, artichokes, pumpkins, are rich in fiber.

10. Optimize vitamin D levels. Vitamin D is important for blood sugar control. In fact, studies have shown that people who don’t get enough vitamin D, or whose blood levels of this vitamin are very low, are at increased risk for all types of diabetes. Some of the foods that provide it are fatty fish, fresh and preserved, eggs, mollusks and dairy products, and derivatives.

Diabetes is a chronic disease that generates serious effects on various organs of the body, trying to prevent it is ideal to not have complications in the future.

Leave a Reply

Your email address will not be published. Required fields are marked *