Diabetes Prevention: How Eating The Right Foods Can Help Prevent Diabetes
If you are at risk of developing type 2 diabetes because of your family history or other factors, there are steps you can take to decrease your risk. Eating the right foods and getting enough physical activity can help prevent type 2 diabetes. You don’t have to cut out carbs and fat to avoid developing this condition. In fact, following a healthy diet that limits excess calories from fats and sugars is one of the best ways to reduce your risk of developing diabetes. New research shows that eating a diet high in fiber, whole grains, fruits, vegetables, and nuts may prevent diabetes. This article explains what you can do today to help prevent type 2 diabetes by making smart food choices for a longer and happier life tomorrow.
Change your diet now to help prevent diabetes later.
Most people who have type 2 diabetes say they wish they had taken action to prevent it earlier. You can change your diet and lifestyle now to prevent diabetes down the road. You have a say in whether you get diabetes or not. Eating a diet high in fibre, whole grains, fruits, vegetables, and nuts may prevent diabetes. You can also help prevent diabetes by being physically active and keeping your blood pressure and weight in a healthy range. If you have type 2 diabetes, you can also help prevent complications by controlling your blood sugar and cholesterol. You can do this by following a special diet called the diabetic diet. This special diet is higher in fibre, fruits, vegetables, and whole grains. It is lower in fat and sugar.
Eat more whole grains and fibre.
Whole grains — like brown rice, whole-wheat bread, barley, and oatmeal — are rich in fibre, B vitamins, and minerals. They are also low in fat, sodium, and cholesterol. Eating more fibre has been shown to reduce your risk of developing type 2 diabetes by up to 25%. High-fibre diets are also linked to lower cholesterol levels, which can help prevent heart disease. To get the most health benefits from whole grains, eat them instead of refined grains like white bread, white rice, and white pasta. Try to eat at least three servings of whole grains each day. That includes a half-cup of cooked whole grains or one slice of whole-wheat bread. One serving of fibre-rich fruits and vegetables can help you reach your daily fibre goal as well.
Go for lean protein.
Research shows that eating plenty of protein every day may help prevent type 2 diabetes. Protein is a key part of every cell in your body — including your insulin-making cells. So eating more protein may help slow the progression of diabetes. Studies link high-protein diets to lower blood sugar levels and a lower risk of diabetes. However, not all proteins are created equal. Choose lean sources like fish, poultry, beans, and nuts — not red meat. Red meat is high in saturated fat, which has been linked to a higher risk of type 2 diabetes. When you eat protein-rich foods, they break down into amino acids in your bloodstream. These amino acids can affect your blood sugar and insulin levels. Beans and lentils are good sources of protein. They also contain fibre and iron, two nutrients that are important for people with diabetes.
Brighten your plate with fruits and vegetables. More veggies, please!
Fruits and vegetables are low in fat and calories and rich in fibre, vitamins, and minerals. Eating plenty of vegetables and fruits each day may help reduce your risk of developing type 2 diabetes. It is best to eat vegetables that are low in calories and high in fibre. This includes kale, broccoli, and spinach. Also, avoid starchy vegetables such as potatoes. They are higher in calories. Sweet potatoes are a better choice. If you are worried about adding more fruits and vegetables into your diet, start small and build up as you get used to them. You might want to try these ideas to add more fruits and vegetables to your diet: Add sliced fruit to your breakfast cereal. Eat salads (with salad dressing on the side). Snack on cut-up raw veggies. Keep fresh fruits and vegetables on hand for whenever you get hungry.
Be smart with beans and legumes.
Beans and legumes like chickpeas, black beans, and tofu are good sources of protein and fibre. They are also low in fat. These foods are linked to a reduced risk of type 2 diabetes. But all beans and legumes have a high amount of carbohydrates, which can raise your blood glucose levels. So if you have diabetes, you should be careful how many beans and legumes you eat. If you have diabetes and want to eat more beans, there are ways to manage the amount of carbohydrates in these foods. For example, you can mix beans with rice or other grains. You can also puree beans with fat-free vegetable broth to make a low-fat sauce for your favourite pasta dish.
Don’t forget to exercise.
Exercising regularly can help lower your risk of developing type 2 diabetes. It can also help you control your blood sugar if you have diabetes. Exercising also helps you lose weight, which can lower your risk of developing type 2 diabetes. Exercise and diet go hand in hand when it comes to lowering your risk of developing type 2 diabetes. If you are trying to lose weight and prevent diabetes, exercising at least 30 minutes a day is a good rule of thumb. If you have diabetes, you should consult your doctor before starting a new exercise program. Exercising while you have diabetes can be challenging. It is important to take certain precautions. Make sure to check your blood sugar before, during, and after you exercise. Wear comfortable shoes and clothes that fit well to avoid blisters and cuts. Drink plenty of water during and after exercise. Avoid getting overheated. If you feel too warm, take a break.
Final Words
Diabetes is a growing global health concern, with the prevalence of type 2 diabetes increasing in many parts of the world. A healthy diet can help prevent the onset of type 2 diabetes. There is no single diet that can prevent diabetes, but a diet with a high amount of fibre, whole grains, fruits, vegetables, nuts, and legumes is a good place to start. If you are at risk of developing type 2 diabetes because of your family history or other factors, there are steps you can take to decrease your risk. Eating the right foods and getting enough physical activity can help prevent type 2 diabetes. You don’t have to cut out carbs and fat to avoid developing this condition. In fact, following a healthy diet that limits excess calories from fats and sugars is one of the best ways to reduce your risk of developing diabetes.