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Diabetes Prevention: 7 Simple Tips To Reduce Risk

control & prevent diabetes

There’s No Food That Causes Diabetes…

What Causes Type II Diabetes is Being Overweight. One scary fact of Diabetes – “One-Fourth of People Don’t Know They’ve Diabetes”. Consequently, given the complications of chronically high blood sugar: stroke, heart attack, kidney failure, foot amputation, and sight-robbing eye disease. It’s never too late to start. Eating more healthfully, losing a few extra pounds and becoming more physically active can help in preventing diabetes. Below mentioned 7 simple changes in your lifestyle may help you prevent health complications of diabetes down the road including kidney, nerve and heart damage.

#1. Burn Extra Body Fat

Do you know that being overweight is a major risk factor for diabetes? Be fit and prevent thus illness. Shedding every kilogram i.e. 2.2 pounds of weight reduces diabetes risk by almost 16 percent.

Also Read: Why You Should Eat Oranges Everyday: 7 Hidden Health Benefits

#2. Start a Plant-Based, Low-Calorie Diet

Include a variety of fresh fruits and vegetables in your meal plate. Replace your morning and evening snacks with fruits like orange, apple. A study shows that a well-planned dietary pattern study reduces the risk of diabetes. Additionally, try to avoid processed foods or foods that are rich in saturated fat, trans fats, and sugar.

#3. Drink More Water

Water is the driving force of all nature – Leonardo da Vinci. Replace your glass of sugar-sweetened beverages with a glass of water. Before every meal, drink a full glass of water. Cut numerous sugar-sweetened beverages including soft drinks/sodas and flavored juice drinks to prevent the risk of obesity and diabetes.

#4. Become More Physically Active

Research says that sedentariness nurtures the risk of diabetes. Physical activity effectively renders cells that are more sensitive to insulin. Exercise moderately for 150 minutes a week or brisk walk at least for 30 minutes every day.

Also Read: 4 Myths and Facts About Diabetes Diet

#5. Live a Stress-Free Life

It has been proven that stress triggers the release of few hormones that increase the blood sugar. Manage you stress via mindfulness meditation, physical activity, social support or any other effective way to prevent diabetes.

#6. Go to Bed on Time

Lesser hours of sleep or poor quality enhances the risk for diabetes and obesity. Don’t fill yourself before going on the bed and try to avoid midnight snacks.

#7. Keep Medical Appointments

Type 2 Diabetes is more common than those of Type 1 Diabetes. However, symptoms of type 2 diabetes are less dramatic than the warning signs of type 1 diabetes. This is why it is very crucial to see your doctor regularly.

Also Read: 6 Incredible Everyday Foods To Lose More Weight

4 Myths and Facts About Diabetes Diet

Diabetes Tips

Healthy Eating To Prevent, Control and Reverse Diabetes

Diabetes is on the rise because of modern lifestyle. Yet most cases are preventable with minor lifestyle and eating changes. In fact, some of the cases can even be reversed. Preventing and controlling diabetes doesn’t mean not filling your cravings; it means eating a delicious and balanced diet that will also boost your metabolism as well. Diabetes doesn’t mean you need to give up sweets completely. Here are 4 Diabetes Myths and Tips that will make your day:

MYTH #1: People With Diabetes Should Avoid Sugar At All Costs.

TIP: You don’t need to avoid sweets completely. You can still enjoy your favorite desserts. However, you need to limit the packaged foods as those foods contain hidden sugars. Don’t indulge yourself in desserts and make sure that the treat is a part of a healthy diet plan and/or mingled with exercise.

Also Read: 7Hidden Benefits Of Lemon You Didn’t Know About

MYTH #2: A High-Protein Diet Is Best.

TIP: Do you know that eating too much of protein, especially the animal protein might cause insulin resistance. Eat a balanced diet that includes Carbohydrates, Protein, and Fats. Try to fill your meal plate with green veggies and cut down on bread and rice to enjoy healthy treats.

MYTH #3: People With Diabetes Have To Cut Way Down On Carbs.

TIP: Balanced diet is key of healthy living for everyone. The type of carbohydrates you eat and the serving size are very crucial. Always opt for Whole Grain Carbs as they’re great source of fiber and are digested gradually.

Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH #4: You’ll No Longer Be Able To Eat Normally. You Need Special Diabetic Meals.

TIP: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.

Also Read: 3 Healthy Breakfast Recipes To Lose Weight Fast