Knowing How to Avoid Diabetes? begins with eating the right foods. Eating the right foods will help regulate your blood sugar levels and insulin levels, thus preventing or at least slowing the onset of the disease. However, some risk factors are beyond your control, including your race, age, and family history. The good news is that there are many ways to decrease your risk. Here are some simple guidelines:
Eat whole grains: Whole grain cereals, pasta, bread products, and beans are high in fiber. Whole grains, such as brown rice, oat bran, and whole-wheat bread, are thought to reduce the risk of diabetes. Whole grains should account for half of your total grain intake. Whole grains are available as ready-to-eat foods. You can also look for products made with whole grains. For example, cereals, bread, and pasta products are commonly made with whole grains.
Get plenty of sleep. Sleep deprivation is linked to increased insulin resistance, which makes it more difficult to lose weight. It’s crucial to get enough sleep and exercise at least seven hours a day. Also, limit your alcohol consumption. According to new research, one drink per day for women and two drinks per day for men can help insulin get into the cells. If you’re worried about the risk of diabetes, see a primary care provider for regular checkups. Your doctor can help you develop a diabetes prevention plan for your specific needs.
Try to change your diet. Instead of focusing on losing weight with fad diets, focus on eating healthier foods and avoiding unhealthy ones. Diets that restrict food groups may help you lose weight temporarily, but the long-term effects of these diets are not clear. You can also avoid nighttime snacking. Another important thing to do is to limit your intake of caffeine and sugary beverages. It’s important to make sure that you have a balanced diet and eat less often.
(For more blogs about diabetes, check this article: How to Prevent Diabetes?)