According to the American Diabetes Association, about 29 million people in the U.S. have diabetes, with another 8 million undiagnosed and 86 million considered pre-diabetic. These alarming statistics indicate that the issue should be well discussed so that people take steps to prevent diabetes. Diabetes can lead to many serious medical conditions. Type 2 Diabetes increases a person’s risk for high blood pressure, kidney disease, heart disease, and stroke. One of the best ways to prevent diabetes is eating those foods that are best for someone with diabetes. In fact, an article published by www.helpguide.org says that whether you’re trying to prevent or control diabetes, your nutritional needs are practically the same.
To prevent or control diabetes, you need to pay close attention to your food choices. Maintaining a balanced diet will also boost your energy and improve your mood. Harvard School of Public Health researchers recently analyzed data over a few decades and found that people who consumed around two homemade lunches or dinners a day (11 to 14 meals a week) had a 13 percent lower risk of developing diabetes than those who ate fewer than six such meals weekly.
It is widely believed that diabetes can only be caused by excessive sugar intake but this not completely true. Though too much sugar consumption is directly related to diabetes, there are other several risk factors that lead to a person becoming a diabetic. Experts recommend reevaluating how you put together a meal to find what’s good for your health. Here are some tips that can to help prevent or control diabetes.
- Follow a diet that can strikes the right balance, that is, one that has a mix of carbohydrates, protein, and fat, with emphasis on whole foods that are minimally processed and rich in nutrients.
- According to Readers Digest article, people who eat 10 grams of grain-based fiber (oatmeal for breakfast or quinoa in your lunch salad) reduce their risk of diabetes by 25 percent.
- Cut down on foods and drinks that are high in sugar or fat, like sweets, fried foods, processed foods, and soda.
- Half your plate should have fruits and vegetables. It’s a myth that eating fruit is not good for diabetes. Fruits can be a part of diabetes diet. In fact, all fruits contain natural sugar, are fiber-rich, and contain many vitamins and minerals.
- Non-starchy veggies like broccoli, asparagus, bok choy and other types of cabbage, artichokes, onions, garlic, cauliflower, celery, zucchini, turnips, carrots, squash, and all leafy greens should make up the most of your meals for the best blood sugar, disease prevention, and weight maintenance benefits. Many contain low glycemic (GI) carbohydrates that are helpful for reducing diabetes risks.
- It’s okay to have any kind of food, even desserts, but moderation is the key. Eating the right amount of all kinds of food is what is most important to your diet.
- A low carbohydrate diet can help with weight loss and reduce the risk of diabetes. It can help stabilize your blood glucose and prevent or control diabetes. So track the amount of carbohydrates you consume in each meal. At the same time you need to be careful as a diet low in carbs and high in protein and fat is highly restrictive, hard to follow for an extended period of time, and may not be healthy in the long run.
Preventing diabetes is not only about making smart food choices – it’s also about getting enough exercise. The American Diabetes Association says that physical activity helps lower your blood glucose, blood pressure, HDL cholesterol and triglycerides, thereby lowering your risk for prediabetes, type 2 diabetes, heart, disease and stroke.