Diabetes is a serious disease and the number of people affected with it has skyrocketed in the last couple of years. If you think diabetes affects only elderly people then think again. By adopting few simple tips, you can turn off the diabetes clock. To get started, try these simple diabetes prevention tips, shared by Sunita Pathania – Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai.
Diabetes Prevention Tip # 1: Know about diabetes
Before beginning the diabetes prevention act, it is important to know what is exactly diabetes. Once you are well acquainted with this disease, you can start your prevention therapy easily.
Diabetes Prevention Tip # 2: Reduce your portion size
Reduce the amount of food you eat, each day. Instead, of having one cup of fruit every day, try having half a cup of fruits, or you can also drink a glass of water every day before beginning your meal, this will make you less hungry and you will avoid over eating.
Diabetes Prevention Tip # 3: Get physically active
If you acquire the habit of exercises daily, it will benefit you in many ways. Exercising daily helps to maintain a healthy weight, lowers blood sugar level and boosts your sensitivity to insulin. Thus, exercise everyday for at least 30 minutes daily to keep your blood sugar lavel in normal range.
Diabetes Prevention Tip # 4: Lose weight
If you think, your excessive weight is making you closer to the risk of diabetes than, slash some kilos in a healthy way. Shedding even 10 pounds can significantly drop your diabetes risk drastically.
Diabetes Prevention Tip # 5: Add lots of whole grain in your diet
Count your carb intake and switch to whole grain diet, to reduce your risk of diabetes. Including whole grain, products in your diet not only help to prevent diabetes but also slow down your carb absorption in the body.
Diabetes Prevention Tip # 6: Breakfast is the most important meal of the day
No matter how full you are, always make a habit of eating a healthy breakfast every day, as it helps to reduce your risk of getting diabetes. Eating a healthy breakfast not only helps to control your appetite but also helps to control your calorie consumption in the rest of the day, by keeping you full and thus prevents weight gain.
Diabetes Prevention Tip # 7: Avoid fatty foods
Junk food and other streets foods are high in saturated fat, which can raise your bad cholesterol level in your body. This in turn can also affect the blood sugar level in your body. Thus, avoid junk food and other fat filled foods that tempt you always.
Diabetes Prevention Tip # 8: Avoid sugary drinks
If you are thirsty, then quench your thirst with water or milk rather than purchasing sodas, soft drinks or any other flavoured water. All these sweetened beverages are sources of invisible sugar, which can spike your blood sugar level.
Diabetes Prevention Tip # 9: Choose healthy snacks
If you can bear your evening stomach growls, then treat your tummy with a bowl of healthy salad rather than a pizza. Besides severe your salad with less toppings and low-fat cheese or mayonnaise.
Diabetes Prevention Tip # 10: Eat many veggies
Meat is yummy, but it shouldn’t be eaten every day, as it raises your risk to diabetes. Thus, ditch that meat and add colour to your life by having lots of veggies every day. They will help to load your body with nutrients and prevent you from diabetes