Healthy Diet Tips to Prevent Diabetes

Diabetes is a buzzing disease among elders and adults. It’s now becoming one of the biggest health threats for youngsters and children as well.According to one data, more than 24 million US people are suffering from diabetes. In 2007, Americans spent an estimated $116 billion to diagnose diabetes. Our lazy and hectic lifestyle is responsible for such ever increasing figures which is a matter of concern.

Diabetes can be categorized into two types, Type 1 Diabetes and Type 2 Diabetes. In the case of type 1 diabetes (usually called juvenile-onset or insulin-dependent diabetes), our immune system destroys the cells that produce insulin and thus prevent the re-generation process of the insulin in the body. It makes the body unable to absorb the sugar (Glucose) and thus results into weakness.

Type 2 diabetes (Usually called adult-onset or non-insulin-dependent diabetes) is an insulin deficiency in which pancreas make less and less insulin.It generally show up in adults and even threatening children too.

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What Cause Diabetes?

Most probably, our sedentary lifestyle and unbridled intake of unhealthy foods including refined carbohydrates can be considered as main causes of diabetes. Here are main causes of type 1 and type 2 diabetes such as:

  • Destruction of beta cells in the body
  • It can pass on from one generation to another
  • It can be caused by some environmental factors like food, virus and toxins
  • Obesity
  • Inactive lifestyle
  • Abnormal glucose production by the Liver
  • Endocrine Diseases
  • Autoimmune Disorders

Diet Tips for Diabetes

However, proper care and healthy diet can help you to get rid of this sugary disease. Making a little change in your lifestyle can make a big difference. Here are few expert diet tips help you to manage with diabetes such as;

Control Obesity – It is scientifically proved that excess weight put you at more risk of getting diabetes. To control the weight gain you should start eating whole grains (less-processedwhole wheat, brown rice, barley, etc.), fruits and vegetables. These slow carbs have bountiful benefits to offer by keeping hunger at bay.

Leave Bed and Start Workout–Inactive lifestyle play a vital role in developing a diabetes.Thus, regular exercise would be the best cure to lower the risk of type 2 diabetes. It makes you active, strong and flexible. Daily workout can also protect you from other infections and diseases by making your immune system more active and healthy.

Exercise put efficient stress on muscles and make them active which improve their ability to absorb glucose.

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Skip Cold Drinks – Regular consumption of sugary beverages is associated with higher risk of diabetes.According to some studies, fruit drinks – Kool Aid, fortified fruit drinks, or readymade juices are also not healthy.It is mentioned in the Black Women’s Health study that women with daily 2 servings of fruit drinks are at higher risk of type 2 diabetes then women with 1 serving.

Avoid Trans Fats –Trans Fats are considered to be the bad and unhealthy fats. It is generally found in margarines, packaged baked goods, and fried foods. It increase your weight and put you at higher risk of diabetes and heart diseases. Thus, expert suggest to avoid bad fats and recommend polyunsaturated good fats. You can consume polyunsaturated fat from liquid vegetable oils, nuts, and seeds.

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