Type 2 diabetes is a common disease that usually develops in people who have a family history of blood sugar illness. Those who are diagnosed with prediabetes even obese people are also at a higher risk of the condition. Luckily, there are ways to prevent its development. Five of them are found below.
Dietary fibre prevents obesity and diabetes. It is usually found in plant foods such as grains, vegetables and fruits, according to University Health News Daily. The most common sources of insoluble fibre are wheat bran, whole grains, cucumbers, skins of apples and grapes.
Soluble fibre, on the other hand, aids in better digestion and is commonly found in beans, nuts, fruits, oats, seeds, Brussels sprouts, sweet potatoes and asparagus.
The recommended intake of these fibre-rich foods is 25 grams per day for women and 38 grams for men. Specifically, you may also opt to eat at least two or three cups of these vegetables and fruits per day. Three servings of beans, lentils or peas a week, eating whole-grain bread instead of white bread and eating brown rice instead of white rice also does the trick.
As per Mayo Clinic, low-carb and glycaemic index diets help you lose weight, but their long-term benefits in preventing diabetes remain unknown. Although these help you avoid obesity, which is a common cause of the blood sugar disease, it is more important to mind your nutrient intake than prioritizing weight loss.
The recommended healthy diet for diabetics requires the patient to consume three meals a day at regular times. This helps you generate sufficient insulin and supports medication. Strict compliance with a diabetic diet also controls your blood sugar levels and manage your weight.
The American Diabetes Association endorses the plate method that tells which portions of your plate is allotted for a particular ingredient. The portions are as follows: fill half of the plate with non-starchy vegetables such as tomatoes and spinach; a quarter of the plate must be filled with protein-rich food such as tuna, lean pork or chicken; the last quarter should then be allotted for whole grains such as brown rice or green peas.
Physical fitness programme
According to WebMD, excess weight puts you at a higher risk of diabetes. You can regulate your pounds by performing regular aerobic and resistance training exercises that let you shed off weight fast, lower your blood sugar levels and boost your sensitivity to insulin.
The recommended physical exercise for diabetics is a combination of aerobics and resistance training. You can perform at least 30 minutes of low-to-moderate-intensity aerobic exercise five times per week. For those who opt for a lighter exercise, ellipticals and stair-climbing also work.
Avoid trigger foods
According to Help Guide, a diabetic must avoid trans fats contained in deep-fried foods. Fast foods are also high in sugar along with white bread, sugary cereals and refined pasta. Processed and red meat also trigger higher insulin levels and low-fat products that contain added sugars such as fat-free yogurt.
Another way to avoid diabetes is opting for a regular checkup with an endocrinologist. Even if you perform regular exercises and eat healthily, you regularly need to check on your body’s insulin levels.
You can prevent diabetes by seeing your doctor and undergo an exam every three to six months. This procedure checks on your blood pressure and other parameters to know if you harbour diabetes symptoms. Seeing your dentist every six months also helps you check if you are diabetes-free.
Source: Medical Daily