Do you know how to prevent diabetes? A considerable percentage of the population suffers from diabetes (many still undiagnosed), while also many people are at serious risk for type 2 diabetes, the most common.
Your habits can bring you closer to or away from this disease, so every positive change counts. But what to do? How to prevent diabetes? The following are the most effective strategies when it comes to preventing diabetes.
Table of Contents
- 1 Lose weight
- 2 How to prevent diabetes with diet
- 3 More strategies for your diet
- 4 Diabetes symptoms
Keeping overweight and obesity at bay can reduce diabetes risk. If you think your health could use a few pounds less, consider trying the following tips.
Better a little than nothing, of course, but for exercise to have a significant impact on health and reduce the risk of many diseases, including the one that concerns us on this occasion, it is not enough to go to the gym from time to time. You will reduce the risk of diabetes if you exercise regularly, at least 2.5 hours a week.
What to do to lose weight
Take a look at the article: How to lose weight. There you will find a complete guide, which includes both physical activity and diet. It will help you lose weight and, more importantly, keep it off, since these are habits that can be maintained in the long term.
Cut calories from your diet
Losing weight requires burning more calories than you consume, and cutting calories is one of the strategies that will help you achieve this. Control portion sizes and make sure you eat enough vegetables, a food group that satisfies the appetite with fewer calories.
How to prevent diabetes with diet
Consider eating more fiber, fish, and healthy carbohydrates. You also need to reduce saturated and trans fats and cholesterol.
Take more fiber
Most people do not get enough fiber, something that, if it is also your case, you should change, a lot. Fiber is essential for good health. If you make sure that the calories in your diet are accompanied by a good amount of fiber (14 grams are recommended for every 1.000 calories) you will reduce the risk of suffering from this disease.
Eat more whole grains
How are cereals in your diet? Substituting whole grain versions for regular bread, pasta, and breakfast cereals can help prevent diabetes.
More strategies for your diet
Putting the above tips into practice is a big step in preventing diabetes, but if you want you can still do more. The following guidelines are designed for people who have already been diagnosed with diabetes, but may also be applied by those at high risk:
Bet on healthy carbohydrates
Healthy and varied diets must include everything in its fair share, even carbohydrates, which are often cast as the villain very unfairly. And it is that not all carbohydrates are calories without more, but also there's fruit, vegetables, whole grains, legumes, and low-fat dairy. These are healthy carbohydrates, very important for treating and preventing diabetes.
Reduce saturated and trans fats
Limiting your intake of saturated fat is a tip that is repeated over and over again when it comes to 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 must be even more ambitious: remove them completely from the diet. Both in saturated and trans, consulting product labels will help you limit their presence and prevent diseases and problems with which they have been associated, like diabetes and many more.
Cholesterol is another important factor if you are at high risk for diabetes or simply want to improve the quality of your diet. But how to prevent diabetes through cholesterol? Experts speak of 200 milligrams a day as a limit when it comes to forming a diet that is proof of diabetes and other diseases.
The proteins in many diets come almost exclusively from meat, but the work should be divided among several food groups. Because of their fiber content, legumes are a great option. Also it is recommended to eat fish at least twice a week. As you know, there are different methods to cook fish, the fryer being the least recommended.
The sooner it is diagnosed, the better, so make an appointment with your doctor if you suspect you may have diabetes. The following symptoms may be due to diabetes:
- Increased thirst and hunger
- Increased urination
- Weight loss
- Blurred vision
- Wounds that don't heal