How diabetes can be prevented is discussed in detail
Diabetes is generally of two types – Type 1 Diabetes and Type 2 Diabetes. 95% of total patients are suffering from type-2 diabetes. While type-1 diabetes is not preventable, type-2 diabetes can be prevented if proper measures are taken in time. Individuals who are overweight, have high-cholesterol, or have a family history of diabetes, should take action with a doctor’s advice beforehand.
A few changes in daily lifestyle can largely avoid serious health complications resulting from diabetes in the future. How diabetes can be prevented is discussed in detail.
1. Lose excess weight:
We all know that weight can lead to diabetes. For this reason, excess weight should be lost to prevent this disease. In one study, doctors found that a 7% reduction in body weight through dietary changes and regular exercise reduced the risk of developing diabetes by 60%.
According to the American Diabetes Association, people with early symptoms of diabetes or pre-diabetes can easily control the disease by losing 7% to 10% of their weight. Losing more weight is very beneficial for the body.
First, small goals should be made after consulting the doctor. For example, the weight loss process should be started only after deciding whether to lose 500 grams or 1 kg in a week.
2. Physical activity:
It goes without saying that exercise has many benefits. Regular exercise can help you lose weight, lower blood sugar levels and increase insulin sensitivity, which keeps blood glucose levels under control.
What exercises should be done to keep the body active?
Aerobic exercise: Brisk walking, swimming, biking or running is called aerobic exercise. Aiming for 30 minutes of moderate to vigorous aerobic exercise per day and 150 minutes of exercise per week can help prevent diabetes.
Limited inactivity: To keep the body active, long periods of inactivity should be avoided. Instead of sitting in one place for long periods of time, breaking up rest into small breaks can help keep blood glucose levels under control.
3. Eating foods rich in nutritious green vegetables:
Vegetables add vitamins, minerals and carbohydrates to our diet. Carbohydrates include sugar, starch, and fiber. Our body produces energy from carbohydrates. Food rich in fiber helps us lose weight, which greatly reduces the chances of diabetes. Below is a list of fiber-rich foods.Tomatoes, fruits and peppers
Non-starchy vegetables like collards, broccoli and cauliflower
Seed-based foods such as beans, chickpeas, and lentils
Foods that contain bad carbohydrates should be avoided. Such foods are low in nutrients or fiber and high in sugar, which is very harmful to the body.
4. Eating foods rich in healthy fats:
Fatty foods contain a lot of calories, which is why they should be consumed in moderation. To keep the body healthy and lose weight, you should add unsaturated fats to your diet. Unsaturated fats are also called good fats.
Foods rich in unsaturated fat are–Olive, sunflower, safflower, cottonseed and canola oils
Peanuts, flaxseeds and pumpkin seeds
Fish like salmon, mackerel, sardines, tuna and cod
Meat and dairy foods are considered as saturated fat or bad fat. The amount of such foods should be very less in the diet.
5. Choosing the Right Diet:
The most important thing to prevent diabetes is to choose the right diet. Low glycemic index, paleo, or keto diets may help with weight loss, but there is little research on their long-term benefits or diabetes prevention. This is why it is very important to choose the right diet with the doctor’s advice.
The best way to choose the right foods in the diet is to measure the food on the plate and divide it into three based on nature.
Part I: Fruits and non-starchy vegetables
Part II: Cereals
Part III: Nutritious foods like fish or lean meat