Diabetes is a group of metabolic disorders characterized by high levels of blood sugar. Millions of people around the world are living with diabetes, and they are at risk of developing health complications. The article lists 10 tips that help you prevent diabetes.
1.Consume gluten-containing foods
Gluten is a group of proteins present in cereal grains, especially wheat. Researchers at Harvard University conducted a follow-up survey involving 200,000 participants. The study results showed that people with the highest intake of gluten had an 80 percent lower chance of developing type 2 diabetes than those who had the lowest levels of gluten intake.
2. Limit your intake of carbohydrates
Many experts believe that reducing carbohydrate intake in the daily diet can prevent or even reverse diabetes. It is helpful for people with diabetes to adjust their diets to manage blood sugar levels.
3. Eat more vegetarian foods
A vegetarian diet can help promote a healthy weight and improve blood sugar control to prevent diabetes. Researchers at Harvard TH Chan School of Public Health found that eating high-quality vegetarian foods, such as whole grains, fruits, vegetables, nuts, and soy products, significantly reduced the risk of developing type 2 diabetes.
4. Eat at home
Eating at home provide you with fewer chances of having foods and drinks high in fat, sugar and salt. A 36-year follow up survey led by researchers at the Harvard School of Public Health found that individuals who consumed lunch or dinner 11 to 14 times a week had a 13% lower risk of developing type 2 diabetes, compared with those who had lunch or dinner less than 6 times a week.
5. Do high-intensity intermittent exercise
High-intermittent exercise can help improve your body’s sensitivity to insulin, improve physical fitness and reduce the risk of developing diabetes and cardiovascular disease.
6. Lose weight
The majority of people diagnosed with diabetes are overweight, and obesity is responsible for 80% of type 2 diabetes. Researchers at St. George’s College, University of London found that obese young people greatly reduced the risk of diabetes when they lost weight before middle age. Considering obesity is becoming the biggest risk factor for cancer, losing weight is the best advice for your health.
7. Keep gut flora balanced
The gut ecosystem plays an important role in regulating glucose metabolism, and balanced gut flora can promote metabolic health to prevent and relieve diabetes. Some studies found that specific gut bacterial imbalances led to increased insulin resistance, thus increasing the risk of developing type 2 diabetes.
8. Lower heart rate
People with excessive heart rate tend to have an increased risk of developing diabetes. When you feel fast heartbeats, you can try to manage your breath and practice mindfulness. Avoid emotional upset which can raise your heart rate.