Diabetes Prevention Week

By lucy lennon April 1, 2019

There is no cure for diabetes, but in three to five cases of type 2 diabetes, it can be prevented or delayed. Diabetes affects millions of people worldwide, uncontrolled cases can even cause blindness, kidney failure, heart disease and a range of other serious conditions.

Although 70% of those with prediabetes do go on to develop type 2 diabetes, it doesn’t happen to everyone and you can stop it. Here are some ways to avoid getting diabetes.Cut sugar and refined carbs from your diet, eating these foods causes you to produce a lot more insulin in order to try and bring your blood sugar levels down. Over time, the increase of insulin production and blood sugar levels can cause diabetes. Avoiding these foods can help you significantly reduce the risk.

Exercise on a regular basis: This means that less insulin is needed to keep your blood sugar levels under control because exercise increases the insulin sensitivity in your cells.

Make water your primary beverage: This means you may be avoiding drinks that contain a lot of sugar. Consuming large amounts of water has a range of benefits – including better blood sugar control and insulin response.

Try and lose some weight: Being overweight or obese dramatically increases your rate of diabetes. The more weight you lose, the more benefits you’ll see. Studies have shown that just one kilogram of weight loss can reduce your risk by 16%.

Stop smoking: Smoking has been linked to a range of health problems. Smoking can increase your risk of type 2 diabetes by up to 44%.

Follow a low-carb diet: Following a ketogenic or very low carb diet can help you avoid diabetes. These diets have been known to lower blood sugar and insulin levels significantly as well as reducing other factors that can cause diabetes.

Eat high fibre foods: Doing this will again lower blood sugar and insulin levels. Examples of high fibre are wholegrain pastas/rice, nuts and seeds, and certain fruits and vegetables.

Try and reduce the amount of processed foods you’re consuming: Cutting back on packaged foods that are high in vegetable oils. Refined grains and additives can help reduce the risk of diabetes.

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