The human body requires glucose to keep running. Diabetes is a disease which affects how your body utilizes glucose. After you eat food, digestible carbohydrates in food convert into glucose. Glucose rapidly gets into the bloodstream. Then the pancreas generates insulin and helps glucose get into cells. This way your body gets required energy from the food. Without insulin, glucose floats around the bloodstream and unable to get into cells, which need it. Generally people have diabetes, when their body does not make enough insulin or does not utilize the insulin properly.
There are two main types of diabetes i.e. Type 1 and Type 2
In Type 1 diabetes, the body’s immune system destroys the cells which make insulin. So the body is unable to make insulin. Type 1 diabetes cannot be prevented.
In Type 2 diabetes, the body is able to make insulin, but the body does not respond as expected. Being overweight is the reason behind this. Type 2 diabetes is more complex. But with some extra care, you can reduce risk of getting Type 2 diabetes.
Some of the risk factors such as gender, age, family history and ethnicity cannot be changed, but you can definitely change your lifestyle. It is observed that after adopting healthy lifestyle habits, Type 2 diabetes can be prevented and the risk can be reduced. If you have excess weight, then as you lose your weight, the risk also reduces.
You surely need to be keen about what you eat. These tips will help you reduce the risk of getting diabetes-
- Eat snacks which have a low GI, such as unsalted nuts, yogurt, fruits, whole grain crackers, reduced fat cheese.
- Eat regular meals which helps to keep blood sugar levels stable.
- Try to avoid processed food and eat fresh food items. Also limit the intake of unhealthy snacks which has high saturated fat, salt or sugar.
- Include all essential foods in your daily routine like fresh vegetables and fruits, protein (fish, meat, chicken), diary products (milk, cheese, yogurt), starchy carbohydrates (brown rice, sweet potato, pasta, oats, whole grain cereal, grainy bread). These foods provide you nutrition and also help you to stay healthy, which help you to prevent diabetes.
- Avoid fast foods and sugary sodas. Eating high calorie fats foods and beverages which are high in sugar like juices, sodas, leads to weight gain.
- Eat small amounts at meals and snacks. This helps to reduce weight and improves blood sugar levels.
If you are overweight or have high blood pressure, then modifying the diet habits may help you to prevent diabetes. You can prevent Type 2 diabetes by following simple steps like – taking a healthy diet, exercising, keeping weight in control and avoid smoking.
Diabetes diet should be a certainly healthy diet plan, which is high in nutrition, moderate in calories. It is observed that with daily exercises and healthy diet which is high in fiber and low in fat, you can definitely prevent the Type 2 diabetes.
Staying away from diabetes is a bit tricky. You need to be very careful about the things you eat. With an appropriate healthy diet plan, you can surely succeed in keeping diabetes away.
