Making some changes in your everyday routine can help you avoid getting type 2 diabetes. It is the most common form of diabetes. If you are at a higher risk of getting diabetes due to issues like obesity, high cholesterol, or a family history of diabetes, it is important to take preventive measures.
If you have been diagnosed with prediabetes, which is a raised blood sugar level but not high enough to be diagnosed with diabetes, you can still prevent or delay the onset of the disease by making certain lifestyle changes.
By making a few modifications in your daily routine, you can avoid serious health complications in the future, such as nerve, kidney, and heart damage. It is never too late to start making these changes.
1. Eat healthy plant foods
Including plants in your diet is beneficial as they provide essential vitamins, minerals, and carbohydrates. Carbohydrates, which consist of sugars and starches, are the primary energy sources for your body. Additionally, plants are a rich source of dietary fiber, also known as roughage or bulk, which cannot be digested or absorbed by your body.
Consuming foods rich in fiber can aid in weight loss and reduce the risk of developing diabetes. It is recommended to include a variety of healthy, fiber-rich foods in your diet.
2. Eat healthy fats
It is important to limit the consumption of fatty foods as they are high in calories. To effectively manage and lose weight, you should include a variety of foods that contain unsaturated fats, which are commonly referred to as “good fats.”
Unsaturated fats, including both monounsaturated and polyunsaturated fats, are beneficial for maintaining healthy blood cholesterol levels and promoting good heart and vascular health. Therefore, it is recommended to incorporate these healthy fats into your diet.
3. Choose healthy food options
Many popular diets, such as the glycemic index, paleo, or keto diets, may aid in weight loss. However, there is limited research available on the long-term benefits of these diets or their effectiveness in preventing diabetes.
The primary goal of your diet should be to lose weight initially and then maintain a healthier weight in the long run. It is important to make dietary decisions that can be sustained as lifelong habits. Taking into consideration your personal food preferences and cultural traditions when making healthy choices can be beneficial over time.
A simple strategy to make wise food choices and manage portion sizes is to divide your plate accordingly. This can help ensure a balanced and appropriate meal composition.
4. Lose extra weight
When you lose weight, you significantly lower your chances of developing diabetes. In a notable study, participants managed to reduce their risk of diabetes by nearly 60% by shedding around 7% of their body weight through changes in their diet and exercise routine.
To prevent the progression of prediabetes, the American Diabetes Association suggests aiming to lose at least 7% to 10% of your body weight. Remember, the more weight you lose, the greater the benefits you can experience.
It is important to establish a weight-loss goal based on your current body weight. Consult with your doctor to determine realistic short-term goals and expectations, such as aiming to lose 1 to 2 pounds per week.
[Please note: The above is generic advice, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.]
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
