One in ten adults over 40 has diabetes, according to Diabetes UK, a British group. Its numbers have doubled in the last two decades.
More about diabetes:
According to research, the disease would afflict an additional 5.5 million individuals by 2030.
Diabetes comes in two main varieties: type 1 and type 2. Type 1 is not very common, and there is no cure.
Type 2 is caused by excess weight gain and a lifestyle that involves sitting for long periods of time, but there can be other causes as well. According to the International Diabetes Federation, about 33 million people aged 20 to 79 have diabetes in Pakistan.
If your blood sugar is very high but not in the diabetic range, you are considered ‘pre-diabetic’. This means you may have diabetes.
The good news is that type 2 diabetes can be cured in up to 80% of cases.
Let’s try to find out what you can do to prevent diabetes.
Know where you stand:
Type 2 diabetes does not come quickly, and the symptoms are obvious. So it is important to know about the potential risks. Find out what your risks are by getting tested.
People who have undiagnosed type 2 diabetes may have symptoms such as excessive thirst, fatigue, and frequent urination, but it is also possible to have diabetes without any symptoms. Eat well and beat diabetes. If you are overweight, you can reduce your risk of developing diabetes or slow down the process.
A single kilogram of weight loss can lower your diabetes risk by 16%. You can control your weight with exercise and a good diet.
A balanced diet is advised because not all diets are optimal for shedding pounds. If you are pre-diabetic or have type 2 diabetes, it is very important for you to control your weight.
Maintaining a healthy weight makes diabetes easier to control, and major complications associated with the disease can be avoided.
What is a good diet?
Eat as many vegetables as you want without any worries. They are low in calories and cheap, too. So make them a part of your diet.
Vegetables contain a lot of fiber and are good for digestion. Additionally, they cause the stomach to feel fuller and slow down the blood sugar’s absorption.
The more variety of vegetables you eat, the better. But you can’t eat sweet potatoes, bananas, and potatoes every day. They are high in starch, so they should be eaten in moderation.
Beans and pulses can be included in the daily diet.
Whole Green:
Whole grains such as brown rice and whole meal bread contain carbohydrates, and it is often questioned whether people with type 2 diabetes or who may develop the disease should eat foods that are high in carbohydrates.
When it comes to carbohydrates, their quality is very important.
Whole wheat bread, spaghetti, and other refined carbohydrates are simple to prepare, but it is preferable to stay away from them whenever possible.
Hulled grains are better than refined grains. With its fiber and protein content, the husk is the most nutrient-dense portion of the grain.
When shopping, carefully read the labels. Some products have a high sugar and other component content, even though they say they contain whole grains, which are nutritious. Certain brown loaves, for instance, are actually white breads with a brown hue.
Protein:
Protein provides a feeling of fullness and can help you control your appetite.
Protein-rich foods also include fiber, minerals, and healthy fats. But things like processed meats are high in fat and salt along with protein, so they should be eaten infrequently and less often.
Good sources of protein include fish, nuts, lentils, low-fat Greek yogurt (yogurt), and many legumes (such as soybeans, which are used to make tofu).
Fruit:
Fruits are good for us because they are rich in vitamins, minerals, and fiber.
But some fruits are high in sugar. So make a variety of fruits a part of your diet.
Tropical fruits are especially high in sugar.
Instead of drinking juices and smoothies, eat fruits. Fruits have a lot of fiber, which causes our bodies to absorb sugar more slowly. Eating fruits also suppresses our hunger.
Juicing the fruit removes most of the fiber. When we juice a fruit, it is difficult to decide how much juice we should drink.
Fat:
Fat is essential for good health, but we don’t need a lot of it. After eating, it helps us feel full, which aids in controlling our hunger.
Eating the right kind of fat is important. Many types of fat are bad for our health; for example, trans fat, the fat found in processed foods, and the fat found in processed meat or ghee are also not good for us.
Excess fat also has a protective effect. Good fats include extra virgin olive oil and fats found in fish, vegetables, and fruits.
Sugary and fat-filled foods are unhealthy for you. They should be avoided.
Be wary of foods that are labeled as low-fat, as the fat is replaced with other unhealthy ingredients.
Water:
We often cannot differentiate between hunger and thirst. So if you want better eating habits, drink more water.
There is no doubt that water is good for us, especially because it contains no calories. Many other drinks, like coffee, energy drinks, and soft drinks, are high in sugar, caffeine, or chemicals that are addictive.
It’s advisable to limit your intake of these sugary beverages because research suggests that eating sugary meals makes you feel more hungry. If you don’t like the taste of water, add lemon, ginger, or mint to make it better. Instead, you might prepare herbal tea.
Everyone needs a different amount of water, but you can tell how much you need by the color of your urine. If the color of the urine is clear or pale yellow, then you are drinking the right amount of water.
Gym and Exercise:
Exercise is essential for good health. Not only does it help in maintaining a good weight, it also keeps blood sugar low. This is a result of exercise enhancing the body’s ability to use insulin.
You don’t need to go to the gym. Simply carry on with your everyday activities and set some fitness objectives.
You can do anything that moves your body, like walking, doing housework, playing with children, etc.
Does dieting prevent type 2 diabetes?
New research suggests that people with type 2 diabetes should eat a very low-calorie diet to keep blood sugar levels under control.
Study participants consumed a range of foods while being closely monitored by doctors.
Research has shown that weight loss reduces the amount of fat in the liver and pancreas. By doing this, the blood sugar level becomes normal and the insulin function improves.
Diabetes is something we can manage by monitoring our weight and food.