Do you know how to prevent diabetes? A considerable percentage of the population suffers from diabetes (many still undiagnosed), while many people are also at serious risk of developing type 2 diabetes, the most common type.
Your habits can either increase or decrease your risk of developing this disease , so every positive change counts. But what can you do? How can you prevent diabetes? The following are the most effective strategies for diabetes prevention.
Lose weight
Keeping overweight and obesity at bay can reduce the risk of diabetes . If you think your health could benefit from losing a few pounds, consider putting the following tips into practice.
Train regularly
A little is better than none, of course, but for exercise to have a noticeable impact on your health and reduce the risk of numerous diseases, including the one we're discussing here, going to the gym occasionally isn't enough. You'll reduce your risk of diabetes if you exercise regularly, at least 2.5 hours a week.
What to do to lose weight
Check out the article: How to Lose Weight . There you'll find a complete guide, covering both physical activity and diet. It will help you lose weight and, more importantly, keep it off, since these are habits you can maintain long-term.
Cut calories from your diet
To lose weight, you need to burn more calories than you consume, and cutting calories is one of the strategies that will help you achieve this. Control your portion sizes and make sure you eat enough vegetables , a food group that satisfies your appetite with fewer calories.
How to prevent diabetes with diet
Consider increasing your fiber, fish, and healthy carbohydrate intake . It's also important to reduce your consumption of saturated and trans fats and cholesterol.
Take more fiber
Most people don't get enough fiber, and if this is also your case, you should definitely change that. Fiber is essential for good health. Making sure your daily calories come from a good amount of fiber ( 14 grams per 1.000 calories is recommended ) will reduce your risk of developing this disease.
Eat more whole grains
What are the cereals in your diet like? Replacing your usual bread, pasta, and breakfast cereals with whole-grain versions can help prevent diabetes.
More strategies for your diet
Putting the above advice into practice is a big step in preventing diabetes, but you can still do more if you wish. The following guidelines are designed for people who have already been diagnosed with diabetes, but they can also be applied by those at high risk :
Bet on healthy carbohydrates
Healthy and varied diets should include everything in moderation, including carbohydrates, which are often unfairly cast as the villain. Not all carbohydrates are simply calories; there are also fruits, vegetables, whole grains, legumes, and low-fat dairy products . These are healthy carbohydrates, very important for managing and preventing diabetes.
Reduce saturated and trans fats
Limiting your intake of saturated fats is a piece of advice that's repeated time and again when talking about achieving a healthier diet. The goal should be to reduce their presence until they represent no more than 7% of your daily fat intake. When it comes to trans fats, the goal should be even more ambitious: to eliminate them completely from your diet. For both saturated and trans fats, checking product labels will help you limit their presence and prevent diseases and problems with which they have been associated , such as diabetes and many more.
Lowers Cholesterol
Cholesterol is another important factor if you have a high risk of diabetes or simply want to improve the quality of your diet. But how can you prevent diabetes through cholesterol? Experts recommend a daily limit of 200 milligrams when it comes to creating a diet that helps prevent diabetes and other diseases.
Eat fish
The protein in many diets comes almost exclusively from meat, but it's advisable to distribute it among several food groups. Legumes are a great option due to their fiber content. It's also recommended to eat fish at least twice a week . As you may know, there are different methods for cooking fish, with frying being the least recommended.
Diabetes symptoms
The sooner it's diagnosed, the better, so make an appointment with your doctor if you suspect you may have diabetes. The following symptoms may be caused by diabetes :
- Increased thirst and hunger
- Fatigue
- Increased urination
- Weight loss
- Blurred vision
- Wounds that don't heal