Ways to Prevent Diabetes Before It Starts
Prediabetes is a phase before diabetes is diagnosed where the blood sugar levels are high but not so high enough that they can be diagnosed as diabetes. Fortunately, progressing from prediabetes to diabetes is not necessary. Several tips exist to prevent diabetes and reduce its risk before it starts. But what are they?
Through this guide, we will talk about those several ways that would be helpful to prevent diabetes. The insights for this post have been taken from the expert diabetologist in Hyderabad who practices at Magna Centre.
Here are the Tips to Prevent Diabetes
Although there is no cure for diabetes, it may be managed with the help of doctors by administering prescription drugs, following dietary guidelines, and making lifestyle changes. However, by following the tips mentioned below, one can stop diabetes before it starts:
1. Cut Down Sugar and Refined Carbohydrates from the Diet
Eating foods high in refined carbohydrates or sugar increases blood sugar and level of insulin. This could lead to diabetes over time. Examples of refined carbohydrates include potatoes, white flour, white bread, etc. One must limit sugar intake and choose complex carbohydrates such as whole grains, oatmeal, and vegetables.
2. Quit Smoking
Quit smoking if you are in a habit of smoking every day. Smoking can lead to insulin resistance, which leads to type 2 diabetes. Quitting smoking has been shown to reduce the risk of type 2 diabetes over time.
3. Keep a Control On Your Weight
It is possible to reduce the risk of diabetes by around 60 percent by losing weight with the help of exercise or dieting. According to the American Diabetes Association, people with prediabetes lose 7-10 % of their weight to prevent diabetes from progressing. More weight loss will have a greater impact on health, so determine the weight-loss goals based on the current weight one has. One can also get in touch with a diabetologist to discuss the expected goals, such as losing 1-2 pounds of weight in a week.
For this, one can consult the best diabetes doctor in Hyderabad at Magna Centre.
4. Be Physically Active
It has been proven that becoming active can lead to a higher quality of life. Just by being physically active every day, one can have significant benefits for their health and wellness. Staying physically active has helped people lose weight, control blood sugar levels, and boost sensitivity to insulin.
5. Eat Healthy
Eating healthy food is important because it provides essential vitamins, carbohydrates, and minerals. Carbohydrates include starch, fiber, and sugars. Fiber-rich food helps one in losing weight and reduces the risk of diabetes. Nutritious meal alternatives high in fiber include fruits and non-starchy vegetables, broccoli, and leafy greens. Whole grains, including quinoa, brown rice, oats, whole wheat bread, and legumes like lentils, beans, and chickpeas. One may replace refined sugar in the food they consume with sucralose, a low-calorie, low-carb sugar alternative that also lowers blood sugar levels by reducing the intake of sugars.
6. Choose Cold-pressed Oil
Switch to cooking in cold-pressed oil, which was once used by our grandparents long back in their days. Refined oil should not be used while cooking. Cold-pressed coconut oil, mustard oil, olive oil, etc., can be used in its place. These oils are healthy fats rich in minerals and vitamins and Omega 3 and Omega 6 fatty acids, which boost good health.
7. Stay Hydrated
It is quite essential to drink at least two liters of water every day. Staying hydrated can help the digestive system function better, which has a positive impact on blood glucose and insulin levels. Consume green tea, coconut water, and black coffee, and avoid drinks with high sugar content and other additives, as that can increase blood glucose levels.
Final Thoughts
There are many steps one can take to prevent diabetes. It could also be beneficial if one understands that by following the tips stated above, one can prevent themselves from progressing from prediabetes to diabetes. So, one must eat healthy food, refrain from smoking and alcohol, maintain a healthy weight, etc., as this encourages healthy blood sugar and insulin levels. Besides this, for further guidance, one can consult a renowned diabetologist at Magna Centre, the best diabetes centre in Hyderabad. The diabetologists at Magna Centre specialize in diagnosing and managing diabetes and offer personalized treatment plans. They offer preventive podiatry (foot care), insulin pump therapy, and CGM/ambulatory glucose profile for managing diabetes.
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