Type-2 diabetes, which is recognized as the most common type of diabetes, affects a large number of people worldwide. The alarming thing about this disease is that apart from the adult population, children and the teenage population is also falling prey to this disease. The only positive factor associated with the disease perhaps is that it is preventable and making healthy changes to your diet and your lifestyle may decrease your chances of developing type-2 diabetes. These changes are as follows:
Physical activity has an overall positive impact on the body. It helps you maintain your weight, lowers your blood sugar level and also boosts your sensitivity to insulin, which in turn is helpful in keeping your blood sugar within the normal range. Both resistance training and aerobic exercises can help you in controlling diabetes. However, combining both in your fitness program offers greater benefits.
Controlling Your Weight
Being overweight increases your risk of developing type-2 diabetes. Obesity increases the risk by 20 to 40% while being overweight increases the risk sevenfold. Therefore, ensure that you keep your weight within a healthy range. You may opt to shed off the extra pounds in a healthy manner with the help of exercise and adopt healthy eating habits which will lower your risk of developing type-2 diabetes.
Incorporate fiber in your diet by adding more seeds, nuts, whole grains, beans, vegetables and fruits. Fiber offers numerous health benefits. It improves blood sugar, reduces your risk of developing diabetes, aids weight loss by promoting a feeling of fullness in your body and lowers the risk of heart disease.
Opt For Whole Grain In Place Of Processed Carbohydrates
As far as possible, opt for whole grain products in place of highly processed and refined carbohydrates as it helps maintain your blood sugar levels. Research has shown incorporating 2 extra servings of whole grain in your diet can lower your risk of developing type-2 diabetes by 21%. The fiber and bran content of whole grain makes it relatively difficult for the digestive enzymes to break these down and convert the starches into glucose, which leads to a slower increase in insulin and blood sugar and a lower glycemic index. The risk of developing diabetes is reduced owing to the fact that eating whole grain products results in less stress being placed on the insulin releasing mechanism of the body.
Choose Good Fats over Bad Fats
Include good fats in your diet instead of bad fats. This means you should include polyunsaturated fats over trans fats. Trans fats are found in fried foods, fast foods, packaged baked foods and in foods with the label reading partially hydrogenated vegetable oil. Sources of polyunsaturated fats include seeds, nuts and liquid vegetable oil. As far as possible, substitute the trans fat content for healthy polyunsaturated fats.
Quitting smoking also lowers your risk of developing diabetes as people who smoke are 50% more likely to develop diabetes than people who don’t. Similarly, people who are heavy smokers are at an even increased risk.
Limit the Intake of Red Meat and Processed Meat
Recent studies have pointed to a link between processed red meat consumption and diabetes. According to studies, the consumption of just one daily 3-ounce red meat serving increases the risk of type-2 diabetes by 20%. Moreover, the consumption of fish, poultry, low-fat dairy products and nuts as an alternate for protein consumption reduces the risk by 35%.
Reducing the Intake of Sugary Drinks
The consumption of sugary beverages also increases your risk of developing type-2 diabetes. Sugary drinks consumption may increase the risk by increasing insulin resistance, decreasing good cholesterol, contributing to high triglycerides and chronic inflammation.
Making these lifestyle and food changes to your life will not only lower your chances of developing type-2 diabetes but will contribute to a healthier you.