How to Prevent Diabetes: 10 Smart Ways to Lower the Risk

The incidence of diabetes is on the rise with the number of cases increasing year by year. According to World Health Organization data, the number of people with diabetes increased by 300 percent from 1980 to 2014. There are many reasons that lead to diabetes – genetics, sedentary lifestyle, unhealthy eating practices, lack of physical activity, environmental factors and so on. Even someone who leads a healthy life can be at risk of developing this lifestyle disease. However, there are certain steps which, if taken in time, can show bigger and better results in reducing the risk and symptoms of diabetes.

Prevention is better than cure. Following these diet tips can help you reduce the risk of diabetes to a great extent:

(Also Read: 7 ‘healthy foods’ that diabetics are advised to avoid,

Here are 10 diet tips to reduce the risk of diabetes:

1. Eat whole grains instead of refined grains

Whole grains They are rich in fiber as compared to refined grains. Fiber reduces sugar spikes after meals while providing the body with minerals and phytochemicals that help prevent diabetes and other lifestyle diseases.

^{Whole grains are rich in fiber. Image credit: iStock}

2. Choose Your Carbs Wisely

Carbohydrates are known to raise blood sugar levels, but at the same time, this macronutrient is essential for the body. Nutritionist Shikha Gupta suggests consuming healthy carbs but in moderation. Foods like jowar, bajra, nachni, oats, rice, wheat, sugar, maida, fruits and pulses raise glucose at a slower rate than foods like sugar, maida, honey, jaggery and fruits.

3. Include Healthy Fats in Your Diet

Healthy fats do not raise bad cholesterol and are good for stabilizing blood sugar levels. Nutritionist Shikha Gupta suggests including healthy fat-rich foods like organic A2 ghee, coconut, avocado, olives, nuts and seeds in the diet.

4. Avoid Sugar

To avoid diabetes, first of all excessive sugar should be consumed. Soda, fruit juice, iced tea, and sugary sweets can all increase your risk of diabetes. A Women’s Health study found that the incidence of diabetes increased by 32% if a high amount of sugary foods were consumed daily.

5. Manage Weight

Being overweight also increases the risk of diabetes. Nutritionist Rupali Dutta reveals that “being overweight increases the risk of diabetes by 20 times. Also, if someone loses 7-10% of their weight, they can reduce the risk by 50%.”

(Also Read: 5 Herbs and Spices That Can Help Manage Blood Sugar,

6. Pack Protein in Your Diet

Proteins induce satiety and help control weight. Along with other health benefits, protein-rich foods also help in the prevention of diabetes. Nutritionist Rupali Dutta warns against processed meat and high-fat red meat and suggests eating lean proteins like chicken, eggs and fish. It is also recommended to have a serving of nuts and seeds at least 3 times a week.

7. Reduce Stress

Stress can cause insulin resistance, which can lead to diabetes. Along with reducing stress triggers, you can enrich your diet with foods that can reduce anxiety, depression, mood swings, and tension. here is a list of fWhich are considered good for fighting stress,

8. Be physically active

Exercising and leading an active life not only helps control weight, but it also helps the body use more glucose to convert it into energy. Thus, it is important to stay physically active to keep lifestyle diseases at bay.

9. Consume potassium rich foods

Potassium is known to manage blood sugar levels well. According to a study published in the Clinical Journal of the American Society of Nephrology (CJASN), fish such as salmon, cod, flounder and sardines are some such meats. potassium rich foods, Even fruits like bananas, kiwis and apricots and vegetables like broccoli, peas and tomatoes are good choices.

10. Eat a balanced diet

Our body needs all the essential nutrients to function properly. Fresh produce gives you more nutrition. Therefore, be sure to include all healthy food groups in your diet and balance them appropriately, and remember that moderation is the key.

Eat more fresh fruits and vegetables
photo credit: iStock

Preventing diabetes is easier than managing it. Make changes to your lifestyle now, before it’s too late.