How can you prevent diabetes with diet?
This discussion will explore the different dietary approaches that are available to help prevent diabetes. With the right prevention measures, diabetes can be prevented. The article below will give you some tips on making smart choices backed up by research .
What Dietary Strategy is Important in Diabetes Prevention
Diabetes can lead to serious complications such as heart disease, strokes, blindness and kidney failure. It may also result in lower limb amputation. The World Health Organization reports that the prevalence of diabetes in adults older than 18 has increased from 4, 7% in 1980 up to 8,5% in 2014. Adopting a healthy lifestyle is crucial to preventing diabetes.
Balanced diets not only help maintain ideal weight, but they also control blood sugar levels and reduce the risk of diabetes type 2. According to a study in the journal Diabetes Care, consuming a healthy diet that is rich in fruits, vegetables and whole grains can reduce the risk of type-2 diabetes by 15 percent . Understanding what makes up a healthy eating plan is crucial to preventing diabetes.
Important Points for Getting Started
Understand that every person's body will react differently to various types of food. There are a few guidelines that can be used. First, stay away from processed food as it is often loaded with sugar and fat. Second, add more fiber to your diet as this slows digestion and helps prevent blood sugar spikes. Stay hydrated, and keep up a regular workout routine.
Example Foods that Can Prevent Diabetes
- The American Journal of Clinical Nutrition published a study that found whole grains like brown rice or quinoa can increase insulin sensitivity.
- Low-calorie and low-carbohydrate leafy greens: These vegetables prevent spikes in blood sugar.
- Nuts. According to an article in the journal 'Nutrients,' regular consumption of nuts is linked with a lower risk for type 2 diabetes.
- Researchers published a study in Diabetes Care that found eating fatty fish can reduce the risk of heart disease in diabetics.
- Chia seeds are high in fiber, low in carbohydrates and help to maintain blood sugar levels.
- The study published in Diabetes Care showed that curcumin, found in turmeric, improves insulin function.
- Cinnamon has been shown to improve insulin sensitivity and reduce blood glucose levels during fasting.
- Antioxidants in berries reduce insulin resistance and inflammation.
- The American Journal of Clinical Nutrition published a study that found regular consumption of eggs does not raise the risk of diabetes or heart disease.
- Broccoli is high in magnesium and antioxidants, both of which help to regulate blood sugar.
Other Tips
Regular physical activity, along with a healthy diet, is crucial to preventing diabetes. Meditation and yoga, as well as techniques to manage stress such a adequate sleep can improve your insulin sensitivity. Routine checkups and tests of blood sugar can also help detect early signs and symptoms of diabetes.
Conclusion
Adopting a healthy diet and a lifestyle that is balanced can reduce your risk of diabetes. Even though it might seem difficult at first, small changes like adding more leafy greens and whole grains to your diet or increasing your physical activity can have a significant impact over time. Prevention is better than cure when it comes chronic diseases such as diabetes.
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